Identify what you enjoy doing and what you want to continue doing. There are recommendations and evidence for a large range of exercise types – but being told to dance if you don’t like dancing, or to box if you don’t like boxing is likely to become another barrier.

 

For your own motivation and engagement, start with something that you like. It could be something that you do on your own, in a group or team setting. It could be a PD specific program such as PD Warrior, or general such as a Zumba class. The key is to do something that is safe and manageable, that will keep you motivated to continue.

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Barriers and modified options

​There are multiple factors that might be limiting your willingness to engage in exercise. You may not have been big on exercising pre diagnosis, or maybe your motor symptoms are now limiting what you can achieve. 

 

Re-adjusting your approach to exercise may help. While there is an extensive list of exercise types and options, including those listed above, this doesn’t mean that these options are the only ways to move your body.  

 

Simple home-based, every day movements can be enough to keep you engaged with an active routine. For example: 

• When you stand up from your chair or bed, can you try to repeat this 5 times? 

• If you’re sitting in a chair at home, can you push your arms out or punch your arms forward 10 times? 

• While sitting in a chair, march your feet on the spot 10 times. 

• If you are standing at the kitchen bench, try walking sideways down the length of the bench a few times. 

• Pass a tennis ball from hand to hand 20 times while sitting on the couch or watching TV. 

• Before you get out of bed in the morning, slide your legs up and down the bed 10 times each. 

 

These are examples of some safe, modified and doable exercises that you can start with at home and gradually increase. The key is to remember that some additional movement is better than none!

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Alternate activity ideas 

If you are still struggling with starting exercise or regular movement, perhaps channel this through an alternate activity that you might enjoy. This might be things like:

• Bowling (indoor or outdoor)

• Art therapy or classes

• Pottery groups or classes

• Using seated pedals in an area that feels comfortable and safe for you

• Walking groups

• Gardening (at home or in a club), vegetable or herb patches 

• Cooking or baking (individual or in a club)

• Movie clubs

• Book clubs

• Card game groups 

 

 

Group exercise and support

Whether you like the idea of group exercise classes or not, exercising with peers, friends or family is worth a consideration! Social interaction plays a crucial role in enhancing motivation and making it more likely for you to stick to an exercise routine (we all need a bit of accountability now and then).  

 

Group exercise settings can also be an alternative to traditional emotional peer support groups or counselling groups. Exercising with other people experiencing PD can introduce an element of fun and comradery, provide a supportive environment where people can share experiences, challenges, triumphs, helpful tips and foster a sense of community. 

 

Not only will you be more likely to exercise if you are joined by friends, family and peers, the positive energy generated in a group can also elevate mood and reduce anxiety, making exercise not just a physical activity but a positive management strategy for your overall wellbeing.