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Make Your Move
Is something better than nothing ?
Absolutely ! As little as 10 minutes can make a difference . Maybe that ’ s all you can do each day . Or , maybe it ’ s best to break a 30-minute cardio session into three 10-minute bursts spread throughout the day .
Is there such a thing as too much exercise ?
In general , the more exercise you do , the better — to a certain point . Your body needs time to rest and repair between workouts , especially strength training . Be sure to give yourself time to recover and soak up the benefits . Over-exercising can lead to fatigue , injury , decreased motivation and more . Most importantly , listen to your body , monitor your symptoms during and after exercise , and modify as needed . moderate-intensity exercise . The ratio of high to lower intensity can range from 1:1 ( one minute high , one minute lower ), 1:2 or even 1:4 depending on your goals and fitness level . And the total workout could be less than 15 or more than 30 minutes . HIIT workouts are a great way to get a lot of high-intensity work in a short time and have been shown to have similar benefits to longer periods of moderate-intensity aerobic exercise .
+ Boxing Punching a weighted bag while moving your feet and stretching ; works strength , coordination and aerobic fitness . Often involves shouting or grunting , too , which exercises the voice . And when done in a class , allows you to socialize and connect with others . There are programs specific for people with PD , such as Rock Steady Boxing .
I hear so much about certain exercises . What are :
+ Forced cycling Using either a tandem road bike , where two people ride together and the person ahead forces a quicker pedal speed for the person behind , or a stationary bike programmed to intermittently quicken pedal speed . Both approaches “ force ” people to pedal faster than they otherwise might . People with advancing Parkinson ’ s may benefit the most from this type of exercise , particularly on a stationary bike . And there are various cycling programs , with and without the “ forced ” component , for people with PD .
+ High intensity interval training ( HIIT ) Short bursts of high intensity activity , at least 80 percent of maximum heart rate ( see page 20 ), followed immediately by short periods of low- or
+ Golfing The movements in golf , such as rotating your upper body while swinging the club and walking long distances between holes , can be beneficial . Golf may be more of a physical activity than exercise , depending on how rigorously you play . When done with a group , it also has a social component that ’ s good for your body and brain . Weighted clubs and other tools designed for people with PD may be helpful for some .
+ Dancing Involves moving the entire body , typically to music . Can be done solo , with a partner , or even in a chair . Dance can improve motor symptoms and quality of life . There are many forms of dancing and programs for people with Parkinson ’ s , such as Dance for PD .