Exercise is beneficial for everyone, but when it comes to Parkinson’s, exercise can not only help improve both motor and non-motor symptoms, it can also create a neuroprotective effect: 

Why Exercise is Vital For Combating Parkinson's Disease

Parkinson's and Exercise
Parkinson’s is a neurodegenerative disease that affects an area of the brain
that produces dopamine. Dopamine has both motor and non-motor effects on the
body. Common motor symptoms of Parkinson’s include: resting tremors, slow
movement, rigid muscles, and balance/coordination difficulties. Non-motor
symptoms include constipation, apathy, depression, and sleep disorders.

Pharmacological options only address the symptoms, but do not stop the
progression of the disease. Exercise is beneficial for everyone, but when it
comes to Parkinson’s, exercise can not only help improve both motor and
non-motor symptoms, it can also create a neuroprotective effect: protecting the
nervous system from damage and slowing down the course of the disease.

Research is still being explored when it comes to the most effective exercise
for people with Parkinson’s, but let’s take a look at the evidence to help guide
you in developing an exercise program, which could help you find relief from
some of your symptoms and help slow the progression of your symptoms. Any
exercise program should be created in collaboration with your physician or
health care professional based on your abilities and goals.

Aerobic Exercise

Cycling has shown benefits [https://www.pedalingforparkinsons.org/] in
decreasing tremors, improving walking, and improving organization and planning.
Depending on a person’s ability, using a stationary bike might be a better
option for safety and positioning. Bikes that have a built in motor assist
actually show greater benefits than a static bike.

Walking is a great aerobic exercise and has many cardiovascular and mood
enhancing benefits. People with mild to moderate Parkinson’s have seen
improvements in walking and balance after 6 weeks of treadmill training 40
minutes a day 3 times a week. Aerobic training on a treadmill has also been
shown to decrease the fear of falling.

Forced aerobic exercise is done with a partner who pushes you to a certain
intensity of workout (90-100% of maximal heart rate). This has been researched
in cycling and has shown improvements in stiffness, slow movement, and tremors.
Functional MRIs have shown an increased activity in the cortical and subcortical
areas of the brain with forced aerobic exercise.



Strength Training

Studies in strength training have been shown to increase muscle mass and bone
density, which are favorable outcomes for people with Parkinson’s and can lead
to improved function and independence. Lower limb strength training has been
associated with an improvement in walking in people with moderate Parkinson’s.

Tai Chi and Yoga

People with Parkinson’s who practiced Tai Chi for 6 months were found to improve
balance and decrease falls, as well as demonstrated improvements in movement.
Yoga has been found to have a similar effect with the added benefits of
decreasing depression and improving quality of life. There are many options for
yoga [https://www.healthline.com/health/parkinsons/yoga-for-parkinsons] for all
abilities, and many poses can be done in sitting.

Bottom Line
Looking at research and trying to find “the right exercise” can be overwhelming.
One of the most important things when starting an exercise program is making it
sustainable. You’re more likely to be consistent with activities that are
meaningful and life giving. Sometimes reframing the “why” of exercise can make
all the difference.

Some people might feel motivated to do exercise just by thinking exercise is
something they “have to do” to slow the progression of the disease, but it might
not be the most effective motivator. When we do things because “we should” or
“we have to” it doesn’t feel like a choice, and your brain responds by feeling
stressed. It might be more helpful to connect more to your body. “I move because
it makes my body feel better”. This also helps guide you from overdoing it.

When it comes to Parkinson’s, people can often feel disconnected from their
bodies, as it is behaving in such a way that feels out of their control. Making
a decision about what kind of exercise that is best for you as an individual
actually helps change the way you feel about an activity and it becomes more
sustainable.

People with Parkinson’s are especially prone to depression and isolation. It’s
easy to spiral further into depression, but neurologically, it works the same
way to spiral upward out of depression. One step at a time may seem small, but
it helps us take the next step.

REFERENCES:
Oliveira, d. C., Filho, A. S. S., Murillo-Rodriguez, E., Rocha, N. B., Carta, M.
G., & Machado, S. (2018). Physical exercise for parkinson's disease: Clinical
and experimental evidence. Clinical Practice and Epidemiology in Mental Health :
CP & EMH, 14, 89-98. doi:http://dx.doi.org/10.2174/1745017901814010089
Parkinson’s Disease: a Comprehensive Guide for the Health Care Professional 
https://pdfs.semanticscholar.org/2580/c8bbcce630bb6fbd7fdc772c1cb592ea3363.pdf?_ga=2.11834356.1156502820.1562712883-1415965256.1562712883
The Science of Parkinson’s Exercise 
https://medium.com/parkinsons-uk/the-science-of-parkinsons-exercise-part-2-2d680afa1a01
Neuroprotective Benefits of Exercise 
https://www.parkinson.org/Understanding-Parkinsons/Treatment/Exercise/Neuroprotective-Benefits-of-Exercise
Four Extremely Useful Tips for Creating Your Own Upward Spiral 
https://lindagraham-mft.net/four-extremely-useful-tips-creating-upward-spiral/

JPND Research
https://www.neurodegenerationresearch.eu/about/what/
Mayo Clinic 
https://www.mayoclinic.org/diseases-conditions/parkinsons-disease/symptoms-causes/syc-20376055
American Parkinson Disease Association 
https://www.apdaparkinson.org/what-is-parkinsons/symptoms/

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