To Start and Stay... The Importance of Exercise
Exercise is medicine. Motion is lotion. Choose to move. Sit less and move more. There are many motivational sayings and even more statistics to encourage those with Parkinson’s disease to live an active lifestyle which includes exercise. Physician visits, conferences, social media and news all encourage exercise but it can still be challenging to start and stay exercising. Barriers to exercise are bountiful but brainstorming solutions to overcome these barriers is necessary to take control and get moving!
A common barrier to exercise is boredom. Lack of enjoyment while performing an exercise does not motivate an individual to continue that exercise. What peaks your interest? There are many modes of exercise such as dancing, biking, tai chi, yoga and boxing that have shown beneficial gains for those living with Parkinson’s disease. The more you have fun while exercising the more likely you are to return to it! Even if there is interest at the start of an exercise program, it may be difficult to maintain interest. Consider adding music, changing the location (set up a designated exercise area in your home, an outdoor deck or go out into the community), or buddying up with a friend or family member to bring greater enjoyment.
Another barrier to exercise is access. Exercise equipment, gym memberships and exercise classes can be costly and also require transportation to locations that may be farther then what is favorable. Many strengthening exercises can be adapted to use of your own body weight or items already in your home (i.e. filling water bottles to use as weight). Several insurances offer discounts for gym memberships and/or classes. Classes can now be streamed online so that you can stay in your home. To increase the enjoyment of streaming classes reach out to others in your family /friend network or your network of those living with Parkinson’s disease (via support groups) to join you online.
Many of those who do already exercise may have difficulty maintaining that exercise program. Consider measuring it! There is valuable positive reinforcement in seeing one’s productivity and gains. This can be simple by tracking with pen and paper in an exercise log or more technical via an application downloaded on a mobile device or through an activity tracker. One can then set daily or weekly goals. Of course improved physical fitness and well-being is a reward however setting a fitness goal with a reward of treating oneself to a gift can be motivating too!
Pain and fear of injury are important barriers to exercise to address. Learn how to warm up and cool down to prevent injury and learn how to exercise appropriately considering your age, fitness level, skill level, and health status. To have an understanding of the why of the exercise (what muscles are being addressed and how those muscles work) can safe guard you against injury. Seek the advice of a medical professional to guide you in the most appropriate exercise prescription.
Remember that exercise is not a replacement for Physical therapy. It is the role of your Physical therapist to prescribe and progress exercise as well as address function…how your body moves in your daily activities from posture to balance and everything in between. Don’t wait to rehabilitate…seek a Physical therapist so that you can pre-habilitate by being knowledgeable in order to fight back against Parkinson’s disease.
Now is the time for you to get moving and stay moving with the knowledge that when you exercise regularly you will have a higher quality of life and a greater sense of control in living with Parkinson’s disease. Exercise and activity are your way of fighting back. Perhaps it would be meaningful to take one of those initial phrases mentioned at the start of this blog and post it as a reminder and a motivator. Above all make sure that you replace the words “I can’t” to “I can” and “I will”.
Joellyn Fox, DPT works at Dan Aaron Parkinson’s Rehabilitation Center. She will be participating in May at the WPC Virtual Congress as the host of the 4-part series on Wellness, Parkinson’s, and Physical Therapy.
Ideas and opinions expressed in this post reflect that of the author(s) solely. They do not necessarily reflect the opinions of the World Parkinson Coalition®