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Make Your Move
Three-times-weekly Aerobic Exercise Is Ideal
Alberts & Rosenfeldt , Journal of Parkinson ’ s Disease , 2020
Based on current evidence , the authors recommend that people living with PD engage in aerobic exercise three times per week for 30 to 40 minutes at a time . The goal exertion should be 60 to 80 percent of heart rate reserve , 70 to 85 percent of heart rate max , or 14 to 17 on a 20-point rating of perceived exertion ( RPE ) scale .
“ Having goals motivates me . So I participate in different athletic races and competitions . This forces me to stay on track so I can rise to the challenge and compete at my best level , which gives me a great deal of satisfaction . That ’ s what motivates me but what ’ s important is finding what motivates you .” and snowshoeing or ice skating ( if balance allows ) in the winter . Or try exercise that works your brain and body at the same time . Dance or doubles tennis force you to move in a physically demanding way while anticipating and responding to others ’ movement . And the social component allows you to exercise your brain and build positive relationships at the same time .
Turning exercise into a game , or “ gamifying ,” is another option . You can set a daily step goal on your smartwatch , participate in friendly exercise competitions , or try to trace shapes with your walking or running route . ( This is called GPS art .) Or play an interactive video or virtual reality game , use an app that gives you points and rewards for exercising or join your kids or grandkids in their natural , fun movement . You can even put on music and dance ( and sing !) freely .
What if my symptoms get worse during exercise ?
For some people , tremor or other symptoms might worsen during exercise . This is because stress — even good stress like exercise — temporarily increases PD symptoms . It ’ s not a sign of damage , harm or faster disease progression . But increased symptoms could interfere with exercise . Lifting weights , working on balance , or doing push-ups might feel less safe when you ’ re shaky , for example . Modify activity when needed ( swap the push-ups for planks ), time exercise to when your medication typically works best and talk with your doctor about other options . These might include taking a little more medication before or during exercise , for example , to ease symptoms and keep you going . ( More recently approved “ rescue ” medications that are designed to work quickly might be worth discussing .)
Parkinson ’ s community member