These are strange times. The COVID-19 pandemic has led to calls for closures of businesses, schools, and even exercise classes-even PD exercise classes. That social distancing, and attempts to “flatten the curve” of the outbreak are appropriate. The CDC is advising older adults and others at high risk to “avoid crowds as much as possible.”
But this doesn’t mean you should stop exercising during this hiatus. Exercise has been shown over the last few decades to improve parkinsonian motor symptoms, and to likely slow down progression of disease. Aerobic exercise in particular seems the most beneficial, but core strengthening, balance training, weight lifting, stretching, yoga, and tai chi can all be helpful.
In addition to benefits in PD, regular aerobic exercise can improve vascular health in the body, including the brain and the heart, protecting against heart attack, stroke, high blood pressure, diabetes, and high cholesterol. And, there is ample evidence that exercise improves mood. Stopping a regular exercise routine might have the opposite effect. Also, with exercise in PD, it is a “use it or lose it” issue. Unused muscles atrophy. We don’t want that, do we?
So, how can you get exercise without access to your class or your gym? You might have to be creative. If you have a stationary bike or other safe equipment at home, use it. If you do not, it is time to look at the objects around your living space and ask “are you a piece of exercise equipment?”
I met a man in his 90s while I was in medical school. I advised him to get some aerobic exercise, and he had every possible “old guy” excuse along the lines of: “my back hurts, my knees give out, my balance ain’t so good, I don’t like it,” and what he thought was the deal-breaker: “I can’t afford it.” I challenged him to be creative, to try chair exercises, something that would cost nothing but his time, and would improve his mood and his health. The next time I saw him he had an exercise routine. In each of his hands he held a large can of beans that he used to do sets of biceps curls (bending at the elbow to flex the biceps), triceps extensions (raising his elbows to the level of his ears and then extending the cans high over his head), “punching” the cans slowly into the air, and other moves that brought his heartbeat up, and the sweat out. The key was to do sets of the exercises, such as 10 curls, 10 lifts, 10 punches, rest and repeat. After doing five sets of each, he could tell something good was happening. After doing this daily for a few weeks, he noticed he generally felt better.
For those that would prefer to use their arms for chair exercises an alternative is the table-top pedal machine (like the pedals of a bicycle, and built on a tripod) can be used by the hands. The same thing can also be placed on the floor for the feet, if you are not limited to the arms.
Leg lifts can be done from a chair. Again, repetition is usually the key, though sometimes simply holding your foot in the air (extended at the knee) for an extended period of time is good exercise. If it doesn’t sound true, I challenge you now to try it for 30 seconds. Alternate sides, repeat.
A lot of older athletes enjoy planking, basically holding the push-up position with elbows extended for so many seconds, then rest, then repeat. You have to be careful not to let the hips sag with gravity, as this may strain your back. But believe me, doing a plank properly will get your heart beating. Many people don’t feel strong enough to get into the the plank position and will do a milder exercise: getting prone on the floor and then balancing on the elbows and knees, with the belly button a few inches off the floor. If you do this enough, you will get stronger.
Holding onto a counter and doing leg lifts can be hard work also. Try facing a sturdy counter with both hands firmly placed for balance, then bring one of your legs up away from your body (like Bruce Lee in a side kick) with the knee locked. Hold in position for three seconds, then bring your foot back to the floor. Do sets of these on both sides.
There are so many home exercise routines. The Parkinson Society Canada has this free download you could take a look at. YouTube is also a good resource for Parkinson exercises. For example, the St. Louis APDA has an hour-long exercise class online you can watch and work out along with the participants. Like my old friend from medical school, be creative.
Remember also, always warm up to exercise, and stretch after.
