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Make Your Move
Strategies
Exercise Can Improve Balance and Lessen Falls
Sparrow , et al ., Journal of Neurologic Physical Therapy , 2016
In this study , people with PD were randomly assigned to three months of active balance exercises or usual care . The balance program consisted of a progressive , highly challenging group exercise program for 90 minutes twice weekly . The program was effective in reducing falls , improving balance and reducing fear of falling .
+ Pull up a chair . You can perform many exercises , including stretching , strengthening and some aerobic activity , while seated . Using a stationary bike , for example , is a great way to safely exercise at high intensity . Many yoga studios and online programs offer classes you can do while sitting in a chair or while standing and holding onto a chair .
+ Take a hike . Or rather , use hiking-like poles when walking . Pole walking , also called Nordic Walking or Urban Poling , is using specially designed poles while walking . This engages your upper body and helps you stand taller , feel steadier and walk faster with larger steps .
+ Dive in . Water aerobics and other pool exercise can strengthen and challenge without the risk of falling . These activities are also low impact , so they ’ re good for people with knee or back conditions or pain . Pay attention to water temperature as some feel colder temps temporarily worsen stiffness and other PD symptoms .
+ One thing at a time . Focus only on the task at hand . If you are walking , just walk . Don ’ t hold a conversation , listen to music or carry anything . Doing two things at once can push you off balance more easily .
Extra movement ( dyskinesia ): “ Involuntary movement impacts my exercise .”
Dyskinesia is involuntary movement that can happen after many years with Parkinson ’ s and taking medications like levodopa . The movement can be writhing , twisting , twitching , jerking or fidgeting . Dyskinesia typically happens when medication is otherwise working well ( during “ on ” time ). For some ,