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– Give yourself time to adjust . If you ’ re used to exercising inside , slowly transition outside . You may not be able to exercise as long or as intensely because of varying weather , terrain and other conditions . If you typically walk 30 minutes on the treadmill , try 15 or 20 outside and gradually increase .
+ Dress the part .
Strategies
+ Team effort . Work out with a friend , family member or neighbor . Go for a walk , take a class or do another activity together . Invite a loved one to join exercise sessions or physical or occupational therapy appointments so they can help complete exercise “ homework ” throughout the week .
What if Life or Parkinson ’ s Gets in the Way ?
– If you sweat a lot or work out in warm weather , wear loose , lightweight , moisture-wicking clothes . Lighter colors are less likely to soak up heat . Consider cooling garments , too , which hold ice packs .
+ Keep it simple . Focus on a consistent routine instead of a complex schedule or complicated movements . Write your weekly exercise schedule on a calendar for reference . Do one-step , not multi-step , movements : a squat or a lunge , not a squat with a lunge .
– In cold weather , wear layers . Try wool or “ technical ” fabrics , which wick away sweat to prevent over-cooling . Wear a wind- and waterresistant top layer , if needed , and cover your head , neck and ears . Add or remove layers during exercise to regulate temperature .
+ Keep your cool .
– For excess sweating , cool yourself and your space with fans .
– For too little sweat , use a small , handheld , batteryoperated fan with a spray bottle to mist and cool , just like sweat does .
Memory or thinking changes : “ I can ’ t remember what exercises to do or how to do them .”
People with PD , even in the earliest years , may have subtle problems with memory , thinking or planning . These changes can make it harder to design and follow an exercise program . If this happens , care partners and loved ones can be an important source of exercise support .
+ Take notes . Write down instructions and equipment needed for regular exercises . List these on a notecard taped to the wall , print them in a binder you can carry to the gym or keep them in the notes section of your smartphone .
+ Live and in-person . Live ( vs . on-demand or recorded ), instructor-led classes offer step-by-step directions and feedback as well as the chance to connect with others . You can join in-person or online . Some classes are solely for older adults or people with memory and thinking changes .
Freezing : “ I sometimes get stuck while moving .”
Freezing , or freezing of gait , is when your feet feel stuck , and you can ’ t move forward . This can cause unsteadiness and falls . Freezing can happen when Parkinson ’ s medication wears off or just out of the blue . It ’ s commonly brought on by walking in small , crowded or unfamiliar spaces , passing through doorways or turning around . Freezing may not fully go away with medication or surgery , but exercise can help .