31 healing . If you have a sudden injury , like an ankle sprain , ice is the answer . If you have a sore muscle , a warm shower or hot pack before or after exercise might help . Ask your physical therapist or exercise advisor which method to use when .
+ Keep a can-do attitude . Focus on what you can do , instead of what you can ’ t . If your shoulder is injured , do lower body or core exercises — squats or sit-ups instead of push-ups or planks . If your foot or ankle bothers you , do upper body exercises — rowing rather than walking . Modify weightlifting , too , where needed , switching from dumbbells or kettlebells to resistance bands or bodyweight only .
Lack of motivation : “ I know I should exercise , but I don ’ t have the get-up-and-go .”
It is natural for everyone — even the most enthusiastic exerciser — to sometimes feel unmotivated . We might get bored or feel down , depressed or low on energy . But some people with PD experience a more constant and significant lack of motivation ( apathy ). This can extend to exercise , hobbies and even daily activities . Apathy can be tough to work through . And it can be tough for loved ones , too , who may feel powerless to help . Exercise is one way to lessen apathy , but it can , understandably , be hard to do .
Strategies
+ What moves you . Find your motivation . That might seem impossible when , by definition , apathy takes it away . But there are many sources of motivation , both within and outside you . Outside motivation could be encouraging comments to your social media posts about exercise , a T-shirt or medal upon finishing a walk , or improvements in fitness or health . Internal motivation could come from enjoying or getting lost in activity or feeling a sense of accomplishment .
While walking in nature , for example , you might soak up “ alone ” time , disconnect from email and texts and forget to-dos or worries .
+ All fun and games . Pick something you think you ’ ll like or that you once enjoyed , even as a child . Try different activities to keep your body guessing and your brain interested . Ask friends and family to join or support you .
+ Small steps to big goals . Goal setting is good for apathy . Start with small , measurable targets , such as walking 10 minutes every other morning for one week . ( See page 20 .) Tell others your goals so they can support you . Record activity so you can see progress .
+ Mood music . Create a playlist of upbeat , energizing music that makes you want to move . Or download your favorite television show or podcast to enjoy only while exercising .
“ Through my insurance , I get $ 10 on a credit card every month I meet my step goal . That motivates me to get steps in . Whatever works for you , use it !”
Richard Huckabee
What if Life or Parkinson ’ s Gets in the Way ?