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
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
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
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)
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.
When to Stop and Seek Medical Advice
Stop exercising and contact your healthcare provider/call 911 or seek emergency care if you experience:
- Chest pain or shortness of breath
- Dizziness or fainting
- New or worsening balance problems
- Pain that does not improve with rest
- Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.
⚠️ Medical Disclaimer
This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.
Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.
Call 911 if you are experiencing a medical emergency.