The Challenge:
“Appropriate exercise” is regular, varied, high-intensity, and challenging.
The current theory is that you can exercise for 10 minutes, two or three times a day (see reference 5, 11 minutes in, “the more days per week PwP reported exercising, the fewer their PD symptoms over time”).
I try to do this every day. I need to vary the type of exercise I do otherwise I get bored and lose interest: different types, of different duration, with or without weights. It is possible to get expert guidance, to keep it interesting, varied and within your capability. As you get stronger you can challenge yourself to try more intense exercises, or for example, add a heavier dumbell while you exercise.
The Solution: make it part of your daily routine
Val and I figured we had to commit to doing our exercises together, at the same times every day. Before breakfast we have a 10 to 20-minute workout. Then before morning coffee we enjoy another 10-15 minute session, and finally, before our evening routine, we have a third 10-20 minute walk (unless it’s raining) or weights session.
We have found some expert trainers/coaches on YouTube, free of charge, here are some we use:
- Zach Bush (4 min): before breakfast or any time during the day
- Lucy Wyndham-Read (7 min series): before breakfast or coffee
- Bowflex workout: before coffee or evening routine
- Rebecca Louise: anytime
(Val adds: don’t be put off by the fact that Lucy is aimed at helping women. She is the most liked personal trainer on YouTube and the reason is that her instructions are safe and clear, she always shows an easier option, all her sessions involve mind and body, and are designed to use multiple muscles.)
Try one of her 7-minute sessions, later work towards her 20-minute videos. If you try the Bowflex 5-6 minute YouTubes, vary your weights (we bought ourselves a few sets of dumbells). And do it to your ability, make it fun. and you’ll look forward to each session.
Val: it is so beneficial for me as well, our exercise sessions together mean that we encourage each other not to ever miss, as we both feel the benefits so much.
(Keith: and Val is so competitive makes me do an extra pushup)
YouTube may surprise you with a suggestion of its own. Today Val had me doing the Jeruselema 🙂 This is a South African song and dance that has taken ‘the world’ by storm. The song is so catchy, and there are numerous YouTube videos to teach you how to do the dance steps.
I hope this encourages you to include exercise in your daily regime, and please share any videos you find. The references mentioned above can be found as follows:
- https://youtu.be/PwJCJToQmps
- https://youtu.be/S8xkwLlzIA8
- https://youtu.be/06jTL5KxrqY
- https://youtu.be/QbHdsco6uto
- https://fighting-fit.org.uk/dr-laurie-mischley-does-nutrition-play-a-role-in-pd-symptoms-or-progression/
Also, here’s an excellent link from the Parkinson’s Foundation: https://www.parkinson.org/Living-with-Parkinsons/Resources-and-Support/PD-Health-at-Home/Fitness-Fridays
Stay well!