Staying Active With Parkinson’s

Parkinson’s disease affects movement, balance, strength, and coordination. The good news is that regular physical activity can help improve mobility, reduce stiffness, support balance, and maintain independence. Exercise can also help with mood, sleep, and overall quality of life.

You do not need to be an athlete to benefit — small, consistent movement matters.

Why Exercise Is Important For People With Parkinson’s

Regular activity may help:

• Improve walking and posture
• Reduce muscle stiffness and slowness
• Support balance and reduce fall risk
• Maintain strength for daily activities
• Improve confidence, mood, and energy

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Types of Exercise That Are Helpful

1. Aerobic (Heart-Healthy) Activity

Helps: Endurance, walking ability, heart health

Examples

• Walking (outdoors or treadmill with support)
• Stationary cycling
• Water walking or swimming
• Low-impact aerobics

How Often

• Aim for 3 days per week
• About 20–30 minutes per session
• Can be broken into shorter segments

Safety Tips

• Watch for freezing of gait
• Use handrails or walking aids if needed
• Exercise during “on” medication times when possible

2. Strength Training

Helps: Muscle strength, posture, daily tasks

Examples

• Sit-to-stand from a chair
• Light hand weights
• Resistance bands
• Body-weight exercises with support

How Often

• 2–3 non-consecutive days per week
• Focus on arms, legs, and core muscles

Safety Tips

• Move slowly and with control
• Stop if muscles feel painful (mild fatigue is okay)
• Maintain good posture during exercises

3. Balance, Coordination, and Movement Practice

Helps: Fall prevention, coordination, multitasking

Examples

• Standing weight shifts
• Heel-to-toe walking (with support)
• Tai chi or chair-based yoga
• Stepping over imaginary lines or objects

How Often

• 2–3 days per week
• Short daily practice is ideal

Safety Tips

• Always hold onto a chair, counter, or rail
• Have someone nearby if balance is a concern
• Avoid distractions while practicing balance

4. Stretching and Flexibility

Helps: Reduce stiffness, improve comfort and posture

Examples

• Gentle neck, shoulder, and back stretches
• Leg and calf stretches
• Chest opening stretches

How Often

• Most days of the week
• Especially helpful in the morning or before bed

Safety Tips

• Stretch slowly and gently
• Never bounce or force a stretch
• Stop if pain increases

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General Exercise Tips for Parkinson’s

• Exercise at the same time each day to build routine
• Focus on intentional movement
• Speak up if you feel dizzy, overly fatigued, or unsteady
• Modify exercises as symptoms change over time
• Progress slowly — improvement takes consistency

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When Extra Support Is Helpful

Consider working with:

• A physical therapist experienced in Parkinson’s
• A neurologist or movement specialist
• Group classes designed for Parkinson’s (when available)

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Weekly Activity Goal

Aim for a total of about 150 minutes of moderate physical activity per week, adjusted to your abilities and symptoms. Ask your healthcare provider how much, and what type, of exercise is appropriate for you.

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When to Stop and Seek Medical Advice

Stop exercising and contact your healthcare provider if you experience:

• Chest pain or shortness of breath
• Dizziness or fainting
• New or worsening balance problems
• Pain that does not improve with rest

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting or changing an exercise program, especially if you have Parkinson’s disease, heart conditions, balance issues, osteoporosis, recent surgery, or other chronic medical conditions. Exercise should be tailored to individual abilities and performed safely. Stop exercising and seek medical care if you experience pain, dizziness, weakness, or other concerning symptoms. Call 911 if you are experiencing a medical emergency.

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Sources:

• https://acsm.org/parkinsons-exercise-recommendations/