Have you been recently diagnosed with Parkinsons Disease (PD) and want to start being proactive about keeping your current level of function. The following program will do just that. This program is great for high functioning adults. The program consists of 4 sections to work on overall function and based on current evidence in the rehabilitation of PD. If your disease has progressed and your movement has been greatly affected, I would advise you to seek a physical therapist that is trained in PD and BIG interventions. We offer virtual and concierge sessions if you are interested. Find the links here at the end of the article
SECTION I: ENDURANCE EXERCISE
Definition: Endurance (or cardiovascular) exercise boosts your heart rate and breathing, enhancing overall fitness.
Types:
Brisk walking
Biking
Jogging
Swimming
Dancing
Recommended Amount:
Total: 2 hours and 30 minutes per week
Sample Plans:
30 minutes, 5 times a week
50 minutes, 3 times a week
10 minutes, 3 times a day, 5 times a week
Intensity Guidelines:
Moderate Intensity: You should be able to talk but not sing.
Rate of Perceived Exertion (RPE): Aim for a level of 13 ("somewhat hard") on a scale from 6 (no exertion) to 20 (max exertion).
Walking Tips:
Take bigger steps
Land on your heel
Swing your arms
Stand tall
Walk faster
Use a metronome or music to set a pace
SECTION II: STRENGTH EXERCISE
Importance: Strength training improves strength, balance, and mobility, particularly for those with Parkinson’s Disease (PD).
Types:
Bodyweight exercises (e.g., push-ups, squats)
Free weights or exercise bands
Gym machines
Recommended Amount:
Frequency: 2-3 times per week
Reps: 8-12 repetitions, 2 sets
Intensity Guidelines:
Start slowly and monitor your response.
The last 1-2 reps should be challenging.
Strength Exercises:
Parkinson's Standing Series - Sit to Stand
From a seated position, stand up without using hands, raising chest and reaching arms back. Sit and repeat for 30 seconds. For increased challenge, don't sit all the way down, simply squat to the chair and stand back up.
Parkinson's Seated Series - Forward/Back Reach
While seated at the edge of a chair, bend forward at the waist and reach arms forward. Return to upright sitting and reach arms back. Repeat for 30 seconds.
Bridge
Lie on your back, raise your hips to form a straight line from shoulders to knees while stretching band apart with arms.
Perform 2-3 sets of 8-12 reps, 2-3 times a week.
FIRE HYDRANT - QUADRUPED HIP ABDUCTION
Start in a crawl position and raise your leg out to the side as shown. Maintain a straight upper and mid back
Perform 2-3 sets of 8-12 reps, 2-3 times a week.
2-3x/week: 3 sets of 8-12 repetitions 2-3x/week: 3 sets of 8-12 repetitions
2-3x/week: 3 sets of 8-12 repetitions
QUADRUPED ALTERNATE ARM AND LEG:
While in a crawling position, tighten/brace at your abdominal muscles and then slowly lift a leg and opposite arm upwards. Your hip will move into hip extension on the way up. Lower leg and arm down and then repeat with opposite side.
Perform 2-3 sets of 8-12 reps, 2-3 times a week.
Elevated Wide Push-up
Start in a push-up position with hands on an elevated surface (like a countertop), slightly wider than shoulder-width. Keep shoulders down and away from your ears. Lower your body while keeping your arms at a 45-degree angle from your body, ensuring your shoulder blades stay down and apart. When your elbows reach about 90 degrees, push back up to the starting position and repeat.
Perform 2-3 sets of 8-12 reps, 2-3 times a week.
Single Leg Heel Raise
Stand on a step with one leg and with your heel off the back end of the step. Next, raise up on your toes as you raise your heel and body upward as shown. Lower back down and repeat.
Perform 2-3 sets of 8-12 reps, 2-3 times a week.
SECTION III: FLEXIBILITY EXERCISE
Importance:Flexibility exercises help combat stiffness and improve movement range, crucial for those with PD.
Types:
Static stretches
Yoga
Passive stretches
Recommended Amount:
Hold each stretch for 30-60 seconds, 3-4 times.
Stretching 2-3 times a week is ideal; daily may benefit those with PD.
Flexibility Parkinsons Program:
HALF KNEEL HIP FLEXOR STRETCH
While kneeling down on one knee, lean forward and bend your front knee until a stretch is felt along the front hip area of the knee-down side. Pull stomach in to perform a posterior pelvic tilt
HAMSTRING STRETCH - TABLE, BED OR COUCH
Sit on a raised flat surface where you can prop your affected leg up on it such as a treatment table, couch or bed. While keeping your knee slightly bent, slowly lean forward and reach your hands towards your foot until a gentle stretch is felt along the back of your knee/thigh. Hold and then return to starting position and repeat.
Trunk Rotation
While seated at edge of a chair, step to the side and rotate your trunk and both arms towards that leg, clapping your hands together. Return to center and repeat on the opposite side. Complete for 30 seconds.
Forward/Backward Reach
While seated at the edge of a chair, bend forward at the waist and reach arms forward. Return to upright sitting and reach arms back. Repeat for 30 seconds.
Lateral Reach
While seated at the edge of a chair while maintaining good posture, take a big step to one side and stretch arms out. Return to start position and alternate to the other side. Alternate side to side for 30 seconds.
STANDING CALF STRETCH
Stand in front of a wall or sturdy object. Step forward with one foot, keeping the toes of your front leg pointed straight ahead and the toes of your back leg turned inward. Keep the back leg straight.
Lean forward, supporting yourself with your arms, and let your front knee bend until you feel a gentle stretch in the back leg. Adjust your distance from the wall and the bend of your front knee to control the stretch.
SECTION IV: BALANCE EXERCISE
Importance:Balance exercises are essential for improving stability and reducing fall risk.
BE SAFE, DO WITH ANOTHER PERSON AND A GAIT BELT
Tai chi or dance classes
Forward Leg Reaches
Start in right leg balance, with left foot toe tapped (anterior) & bilateral hands overhead and squat - tweak by performing with a no touch.
Lateral Lunge
Take a big step to the side while opening the arms wide. Then step feet together and bring arms down. Repeat by stepping to the opposite side and reaching out arms. Alternate side and repeat this for 30 seconds.
Forward Lunge
Take a big step forward and reach your arms in front of you. Then step your foot back and bring arms to the side. Step forward with the opposite leg and reach arms forward. Alternate/repeat for 30 seconds.
Leg Jacks
Stand with hands on your hips or holding onto countertop/chair. Jump legs apart and then back to the middle. Repeat for 30 seconds.
SINGLE LEG STANCE - SLS
Stand on one leg and maintain your balance. Have a chair or other more sturdy object like a counter top or sink if needed for support with your balance and safety.
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