March 19, 2025 • 43 mins
Tired of the same old exercise routine? In this energizing episode of the Live Parkinson's: Live an Exceptional Life podcast, we're breaking free from the treadmill and exploring a world of fun and engaging aerobic activities designed specifically for individuals with Parkinson's disease. Discover how to make exercise enjoyable and effective, boosting your motor skills, mood, and overall well-being.
- Key Topics Covered:
- Diverse aerobic exercises beyond traditional workouts.
- The benefits of dance, including ballroom, line dancing, and Zumba Gold.
- The power of Rock Steady Boxing for coordination and strength.
- Aquatic activities like swimming and water aerobics for gentle, effective movement.
- The mind-body benefits of Tai Chi and Yoga for balance and flexibility.
- Interactive games with family and grandchildren for fun exercise.
- Drumming and rhythmic activities for motor control and enjoyment.
- Adapting activities to meet individual needs and overcome common challenges.
Ready to transform your exercise routine and discover the joy of movement? Visit liveparkinsons.com to:
- Subscribe to our FREE monthly newsletter for the latest Parkinson's resources and tips.
- Download your copy of the Building Your Parkinson's Care Team Resource Guide and Workbook for a nominal fee, and take control of your care.
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Disclaimer: This podcast is for educational purposes only is not intended to treat or diagnose Parkinson's Disease. Please ensure that you are following the treatment plan developed by your doctor. Please ensure before starting anything new you get approval from your doctor. The information being provided is based on my own personal experiences and does not guarantee that it will benefit everyone.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:11):
Hello and welcome to Live Parkinson's Live an
Exceptional Life.
I'm your host, chrisKustenbader, and I've been
living an exceptional life withParkinson's for the past 15
years.
The mission of this podcast isto help as many people as
possible living with Parkinson'sto lead a great quality of life
.
Today's topic is, beyond theTreadmill Fun and Engaging
Aerobic Activities forParkinson's.
(00:31):
Imagine this you're at homefeeling a little stiff and tired
.
Maybe Parkinson's is makingtoday a bit of a challenge.
You think to yourself I reallyshould exercise, but the idea of
another boring walk ortreadmill session feels like
well, it feels like a chore.
Now picture this your favoritesong pops up on the radio and
(00:53):
before you know it, you'retapping your foot, then you're
swaying, then you're dancing Notperfectly maybe, but you're
moving, you're laughing and fora few glorious moments, you're
not thinking about Parkinson'sat all.
You're just, and for a fewglorious moments, you're not
thinking about Parkinson's atall, you're just being you.
That's what we want to betalking about today finding
these moments of joy, ofmovement or just pure fun beyond
(01:14):
the treadmill.
Because exercise shouldn't feellike a prescription.
It should feel like acelebration.
All right, let's find yourdance party Now.
Does this sound familiar andsomething you might do Now.
To be honest, I do this all thetime.
I put on some of my favoritemusic, sing along with the song,
dance around and throw in someair guitar for added effect or
(01:35):
there's always the broom too,that makes a great air guitar,
so it keeps me upbeat and moving.
So in today's episode, I wantedto share with you some fun
aerobic activities that gobeyond just walking on the
treadmill.
We'll be exploring activitiesto help you with movement and
flexibility while at the sametime, giving you the opportunity
to have social interaction andhave fun with others while
(01:56):
you're exercising.
So let's provide that 30,000foot view of what we'll be
covering in this podcast.
We'll lead it off with theimportance of exercise for
Parkinson's.
We'll delve into the benefitsof aerobic exercise for
Parkinson's, followed by thechallenges and how to overcome
them.
Then we'll break the exercisesinto three different categories,
starting with movement andsport exercises or activities.
(02:18):
Then we'll discuss active gamesand water exercises, and then
wrap it up with gentle andexpressive exercises, and then
we'll tie it all together withsome practical tips and
considerations to help you findthe right activity and keep you
motivated so you stay consistent.
So if you're ready to join meand learn more about some of the
fun and engaging aerobicactivities that will keep you
(02:38):
fit and mobile.
Then hop on board and let's getgoing.
All right, let me ask you aquestion Do you exercise
regularly?
If no, why not?
Now I'm not judging.
I'm personally passionate aboutexercise and sharing its
benefits because I want to seeeveryone with Parkinson's live
their best life, and exercisecan be a key driver to helping
(03:01):
you achieve this.
So hopefully, by sharing someof these aerobic activities,
hopefully they might create aspark that you might say, geez,
I'd really like to give that atry.
Now, why am I so passionateabout exercise?
Well, when I was firstdiagnosed, I was determined to
live my best life as possiblewith Parkinson's, so I spent the
next two months pouring overall the available research and
(03:23):
studying people who were livinga great life with Parkinson's
and accomplishing great things.
Like some of them were runningmarathons, biking, hiking,
swimming, and one of the keythings that was consistent in
both the research and in peopleliving well with Parkinson's was
exercise.
Now, the three other areas thatwere important were nutrition,
(03:45):
optimism and positivity andsocial interaction.
So that's where I developed myfour key strategies that I was
going to live by, to live mybest life at Parkinson's.
However, based on my research,exercise was at the top of the
list.
Okay, you may be thinking allright, chris, why is exercise so
important?
What benefits does it provide?
All right, Chris, why isexercise so important?
(04:06):
What benefits does it provide?
Well, that's a fair question,so let's try to answer that.
Exercise is shown to havebenefits for people with
Parkinson's and helping withboth your motor and your
non-motor symptoms.
Now let's take a closer look atsome of the benefits, and the
first one is improved motorfunction.
And let's start it off withgait and balance, one that a lot
of us have difficulty with.
I know that I do.
Studies have shown thatexercises like treadmill
(04:29):
training, tai chi and targetedbalance exercises can
significantly improve walkingspeed, stride length and
postural stability.
Now, according to the article,can Exercise Help People with
Parkinson's Disease?
Four Things to Know byYaleMedicineorg.
The author states that higherphysical activity levels were
strongly associated with betterfunctioning and activities of
(04:52):
daily living cognitiveprocessing speed, postural
stability, balance and gait,according to Dr Tenez, one of
the researchers in the study.
Now, evidence indicates thattai chi and dance training can
enhance balance and gait,according to the Parkinson's
Foundation.
Now, the next benefit isstrength and coordination.
(05:12):
Strength training is one of thekey pieces that you need to
include in your exercise program, because it helps to prevent
muscle loss and it gives you thestrong core and legs that you
need to help with your balance.
So strength training exercisesrequire coordination, such as
boxing and we'll talk about rocksteady boxing a little bit
later on.
They can help you maintainmuscle strength, agility and
(05:35):
your motor skills, and explosiveexercises like jumps, squats,
push-ups and boxing improvepower and strength, and complex
exercises like dancing, forexample, can improve your
coordination and your motorskills.
According to Dr Tin, as in theYale Medicine article that I
just mentioned Now, anotherbenefit of exercise is
(05:56):
flexibility and reduced rigidity, and I can vouch for that after
taking a number of yoga, taichi and soul fusion classes and
stretching exercises andflexibility exercises, including
yoga, can help alleviate musclestiffness, which is a common
symptom of Parkinson's, ofcourse, and stretching exercises
(06:16):
improve your muscle stiffness,says Dr Tinez.
All right, now let's look atsome of the non-motor symptoms,
starting with cognitive function.
Aerobic exercise has beenlinked to improved cognitive
processing speed and may haveneuroprotective effects, and
higher physical activity levelswere strongly associated with
better functioning andactivities of daily living
cognitive processing speed,posture stability, balance and
(06:39):
gait, according to Dr Tinez,mood and mental health are
another common Parkinson'ssymptom, which falls into the
non-motor symptom category, andexercise can help alleviate
symptoms of depression andanxiety, which are common in
Parkinson's.
I know that I had some issueswith anxiety and exercise can
help relieve those and ease thenon-motor symptoms, according to
(07:01):
the Parkinson's Foundation.
Now, cardiovascular health isanother key non-motor symptom
that aerobic exercise helps toimprove.
It's going to improve yourcardiovascular fitness and help
you reduce the risk of heartdisease.
Also, aerobic activity likewalking, cycling or swimming are
good aerobic activities, andyou want to try to aim for 30
(07:21):
minutes per day, trying to dothose at least three times a
week if possible.
And you want to try to aim for30 minutes per day, trying to do
those at least three times aweek if possible.
And you want to try to keepthat at either a vigorous or a
moderate pace, so where you'rebreaking a sweat and you may
have some heavier breathing, butyou're still able to talk to
the person that you'reexercising with.
That's a good way to look at it.
Aerobic exercise improves youroverall cardio fitness, so
(07:44):
that's important to remember andthen finally improve quality of
life.
By addressing both motor andnon-motor symptoms, exercise can
significantly enhance youroverall quality of life.
Some potential neuroprotectiveeffects include slowing disease
progression.
Emerging research suggests thathigh-intensity exercise may
have the potential and that'sthe key word potential to slow
(08:04):
the progression of Parkinson'sdisease by influencing brain
plasticity and dopamineproduction.
So again, that's potential.
So I just want to have you keepthat in mind.
And then there was a study doneand the author stated that we
found that high-intensityinterval training three times a
week for six months did increasethe dopaminergic signal in the
(08:25):
brain, which suggests it mightactually improve our neuron
function.
According to the Yale Medicinearticle that I referenced
earlier Now, exercise may beneuroprotective and have shown
that exercise reduces the lossof dopamine-producing neurons,
according to the Parkinson'sFoundation.
Now remember, it's importantthat you consult with your
healthcare professional beforeyou start any exercise program
(08:47):
so that they can make sure thatit's acceptable for your
specific needs and abilitiesbefore you want to start
anything new.
So please make sure that youreview that first with your
healthcare professional.
All right, let's look at some ofthe common challenges that
people living with Parkinson'scan face when exercising, and
let's start off with the motorsymptoms and lead it off with
your favorite of mine tremors,which of course are involuntary
(09:10):
shaking that can interfere withcoordination and balance, making
exercises more challenging.
So that's one of the challengesthat we can face and we'll talk
a little bit here in a minuteabout how to overcome some of
those.
Rigidity or muscle stiffnesscan limit your flexibility and
range of motion, making itdifficult to perform exercises,
especially ones that requiremore fluid movements.
(09:32):
I know when I've taken a soulfusion class that's a mixture of
yoga and aerobics On days I wasreally stiff.
Boy did I really have somedifficulty trying to bend over
and do some of the moves.
I found it harder and morecomplex also to keep up with the
rest of the class because mymuscles were stiff and some of
that too was related tobradykinesia or slowness of
(09:52):
movement, which is anothercommon challenge.
I remember taking some groupfitness classes, like Fierce 45
or Bar, where I had bradykinesiaand was slower than the others
when I was trying to keep upwith the moves and instructions
that the instructor was giving,but I didn't let it hold me back
.
Though I know I couldn't keepup, I still pushed ahead and did
(10:12):
my best and I just completed asmany reps as I could do.
So that's one thing to keep inmind.
If you do do a group fitnessclass and you feel like, hey, I
really can't keep up, no worries, just do it at your own pace
and get as many repetitions inas you can.
The next challenge is posturalstability, which can cause
balance problems.
I know there are days when Iwake up and get out of bed and
(10:35):
think to myself, wow, there mustbe some heavy seas out there
today.
Then I thought, whoa, wait aminute, chris, you're not in a
ship and realized it was goingto be one of those days where my
balance just wasn't going to bein top form.
So slowed movement can make itchallenging, you know, to keep
up with some of the paces ofexercise classes or routines.
(10:56):
But again, don't let it holdyou back.
Modify what you need to modify.
Ask the instructor formodifications, and they'll be
able to help you.
Ask the instructor formodifications, and they'll be
able to help you.
It's also you want to remember,too, that if you need
additional support, there's noproblem with using a chair or
some other type of stabilitysupport, like the wall or some
stationary furniture, to helpyou complete the exercise in a
(11:17):
safe manner.
All right, now let's look at afew challenges non-motor
symptoms can present, andproblem probably number one,
which I call arch enemy numberone, is fatigue.
Parkinson's fatigue can make itdifficult to maintain your
energy levels during exerciseand I'll be honest with you,
there are days where I think tomyself did someone get the
number of that bus that just ranme over?
(11:37):
Because sometimes there's dayswhere it's a struggle to get off
the couch because I feelexhausted.
But that's when I start talkingto myself and saying come on,
chris, you're not helpingyourself sitting on the couch,
so I get up and get moving andI'll tell you what that really
does help me to feel better.
Cognitive issues are anothernon-motor symptom that can get
in the way.
Difficulties with memory,attention and executive function
(12:01):
can make it hard to followexercise instructions and
remember doing the simpleroutines.
So I guess I always say don'tget me started on this one.
I could write a book onattention issues and following
exercise instructions.
Now I remember a number oftimes I was having a personal
training sessions with Susannawhere she would show me a
multi-step exercise and I wouldtry it and forget one or two of
(12:23):
the steps right off the bat, soshe would show me again.
And then the second time, whatI would do is I'd have to walk
through the steps once or twicebefore I could get it.
So there is hope.
So don't worry, there's alwaysmodifications.
Now, one of the things you cando to help with this challenge
is to do dual exercises.
Or you're probably thinkingokay, chris, you're confusing me
(12:44):
.
What does that mean?
Well, it simply means thatwhile you're doing an exercise
let's say squats for example youcan add a mental exercise in
there at the same time.
So while you're doing squats,you can say the months of the
year backwards, you can count to60 by threes, you can spell a
word forward and backward.
So you want to do anything youcan to challenge your mind while
(13:05):
you're exercising.
Now, other challenges wouldinclude off periods, fear of
falling and motivation.
So it's important to realizethat you can work through any
challenge if you're willing.
Just you need to make thenecessary adjustments and again
ask your healthcare provider forsuggestions and modifications
and if exercise program is rightfor you.
Now I have confidence in youand hope you have the confidence
(13:28):
in yourself because you canovercome any issue with the
right modifications andworkarounds.
All righty, now that weunderstand the benefits and
challenges of aerobic exercise,let's switch gears and start
exploring some fun aerobicactivities, and we'll start with
the category of movement andsport type of activities, and
let's lead it off with dancing.
Now, dancing offers a wealth ofbenefits for people with
(13:50):
Parkinson's, to help you withboth your motor and your
non-motor symptoms, and there'sa number of different types of
dance out there, so let's take alook at each one of those
separately, and we'll start offwith ballroom dancing, and
ballroom dancing can includewaltz, the foxtrot, the tango,
so you pick the type of dancethat you want and go get a
(14:15):
partner and have fun.
Now, ballroom dancing helpsimprove your balance, your
posture and coordination, andyour rhythm.
Now it's important that youhave rhythm, so you want to make
sure that you try to keep upwith the rhythm, because that's
going to help you with yourfluid movements.
Now, because it uses structuredsteps and you work with a
partner, it's going to help youenhance your spatial awareness
(14:35):
too, and that helps you when youseem a little bit off balance,
because you're a little bit moreaware of your space.
And then also, it's great forsocial interaction.
Now, one of the things that Iwould caution you against.
If I were your dance partner,you'd need to wear probably
steel-toed shoes, because I'd beconstantly stepping on your
toes.
(14:56):
Now, are there specific benefitsfor Parkinson's from dance?
Glad you asked that questionbecause, yes, there are.
According to the study,ballroom Dancing Intervention
for Parkinson's, a case study.
The author states that danceinterventions have previously
shown improvements in movement,initiation, balance, gait and
improved sit-to-standperformance in people with
(15:18):
Parkinson's.
That's pretty impressive, allright.
So let's look at some of theother types of dance and how
they can be beneficial.
Next one up in line, coming inat number two on the charts is
line dancing.
So if you like country music,then this might be the type of
dance for you.
Well, I've not personally doneline dancing.
I have seen it done when I'vebeen at some of the steakhouses.
(15:39):
Sometimes, for somebody'sbirthday, they'll come out and
do a little line dance, so Ihave seen it done.
One of the things that it doesdo is it uses repetitive steps.
That can help you improve yourcoordination, your memory,
because you're learning a bunchof step sequences, and it gives
you a good cardio workout aswell.
All right, now it's time toreally get things moving with
(15:59):
Zumba Gold, which is a modifiedversion of Zumba, but it's
designed for older adults likemyself.
So Zumba, if you're notfamiliar, is a high-energy
fitness program that combinesdance and aerobics and it's set
to upbeat rhythmic music likeLatin or international beats,
and it's designed to makeexercise fun and the moves are
(16:20):
choreographed to give you afull-body workout.
And one of the nice thingsabout Zumba is it blends
different dance styles likesalsa, merengue, hip-hop,
regation.
Zumba is really designed tobuild community with social
interaction, and it's supposedto be a lot of fun.
Now, a lot of people say itfeels like a dance party when
you're actually taking a Zumbaclass.
(16:42):
So nothing like exercising andhaving fun at the same time.
Now the benefits of Zumba Goldare improved cardio fitness and
improved mood and improvementsin coordination.
Now it sounds fun.
So I'm going to look up maybesome places where I can go and
maybe try to give Zumba Gold atry, because I like to have fun
and while I'm not the bestdancer or mover, I'm not afraid
(17:05):
to go out and embarrass myself.
I do it all the time.
So, moving on to the next one onour list and that's modern
contemporary dance, and thistype of dance focuses on freedom
of movement, personalexpression and storytelling
through moving your body, and itcan include different styles,
including ballet, jazz andstreet dance.
(17:26):
Now, this could be right up myalley, because, as I'm flailing
around with my board dance moves, if someone says what are you
doing?
I say I'm expressing myselfthrough dance.
Now, finally, there's Tai Chiinspired dance, which combines
the fluent movements of Tai Chiwith different dance elements.
So this type of dance is greatfor improving your flexibility
(17:48):
and your balance, as well asreducing stress at the same time
.
So look at that you get threefor the price of one.
Now, remember, all these dancescan be modified to your
personal needs so that anyonecan participate.
Now for more resources, checkout Dance for PD, which is a
global program that offers danceclasses specifically for people
with Parkinson's.
Their website isdanceforparkinsonsorg, and then
(18:14):
you can also go to theParkinson's.
Their website isdanceforparkinsonsorg, and then
you can also go to theParkinson's Foundation.
They have some information andresources on exercise, and you
can check out your local seniorcenters as well.
All right, chris, let's look atsome other fun activities for
movement and sport, and talkabout cycling, and we can do
indoor and outdoor cycling.
Cycling is great for improvingyour balance and coordination
and it's a good form of aerobicexercise.
(18:35):
Now there's several options forcycling.
With Parkinson's, you can dooutdoor cycling, that is, if you
have good balance andcoordination, because you get
the added benefit of being outin the fresh air and you get
scenic views as well.
Now, if you're not good atbalance, that's probably not a
good idea.
Now, stationary cycling isgreat for people with balance
(18:55):
concerns or issues.
The stationary bike's going toprovide a safe environment for
you to exercise.
So I take a spin class and thenice thing is I don't feel like
I have to.
You know you're not worriedabout trying to balance the bike
.
So that's one nice thing aboutthe stationary bikes.
And then you have recumbentcycling, and that's a good
option because these bikes offerback support and are easy on
(19:18):
the joints, which makes them agood option if you have some
mobility issues.
And then there's virtualclasses, which are essentially
online group sessions so thatyou get the benefits of the
stationary cycling with socialinteraction and motivation.
Now another good option isPedaling for Parkinson's, which
is a program through the DavisPhinney Foundation, and it's a
(19:39):
research-backed program which isshown to improve motor symptoms
.
Now I teach a weekly class ofPedaling for Parkinson's with a
group of Parkinson's patients,and we have fun while getting a
great aerobic workout.
So to learn more, you can go tothe Davis Phinney Foundation
website to see if there areclasses in your area, because I
really enjoy teaching the classand having fun with everybody in
(20:01):
the class.
Okay, let's move on to anotheraerobic activity, which is one
of my personal favorites hikingand walking in nature.
Now, this can be done anywhereat any time.
You just need a good pair ofsneakers for walking trails or
some type of other support shoe,and the two that I use and
(20:21):
highly recommend are the AsicsGL2 sneaker and the Hoka Balance
.
Now, the Asics offer good footstability and comfort, while the
Hoka's sneakers offer a lot ofpadding, so my feet don't really
hurt as much when I'm on longerwalks with the Hoka's sneakers
because there's so much cushion.
(20:42):
So if you're interested, I'llput links in the podcast
description.
Now, I particularly like walkingon nature trails because of the
scenery and the animal lifethat I can see.
Now it's important to look fortrails that are well taken care
of and maintained, and if youhave balance issues, it's
probably best to try to stay onmore paved type paths so that
you don't have to worry aboutrocks and dips and things like
(21:06):
that in the trail, which canhave the potential for you to
fall.
Another option is to usewalking poles, and I'll tell you
what.
That'll definitely give you agood workout.
It's actually called Nordicwalking and I have an article on
it on liveparkinsonscom.
So essentially you can use twowalking poles to give you a good
(21:26):
balance because you're coveredon both sides.
So if you love walking outdoorsand hiking in nature, that's a
great option and you get a lotof good benefits.
And I will tell you that, donethe walking with the poles, you
do definitely get a good aerobicworkout.
And the final one I'd like totalk about is one that I just
started in the fall and heard alot about it, but I had never
(21:48):
done it, and that is pickleball.
Now, I've heard a lot, like Isaid I mentioned.
I've heard a lot about it, butI had never done it, and that is
pickleball.
Now, I've heard a lot, like Isaid, I've heard a lot of people
say, boy, I love pickleball,it's so much fun.
And so I was finally asked toplay by some friends in the
Parkinson's class and it wasreally so much fun that we're
looking forward to starting upagain here in the spring.
So essentially what it does isit combines the elements of
(22:09):
tennis, badminton and ping pongand it's played on a smaller
court with a paddle and alightweight ball.
So if you think of a wiffleball and it's easy to learn and
it's actually less physicallydemanding than tennis and it's
great for people withParkinson's because it helps you
with your balance and yourcoordination and it really is a
good cardio workout and it'sgreat for social interaction.
(22:32):
We have a good time while we'recompetitive.
We also have a good time whilewe're doing it.
So again, I'm excited to gettogether with my Parkinson's
friends, now that the weather'sgetting nice, and playing some
pickleball.
So I liked it.
Actually, I liked it so much Iwent out and bought myself a
pickleball paddle and ball setfrom Amazon and if you're
(22:56):
interested in playing what theequipment looks like, I'll leave
a link in the description.
All right, now our final aerobicexercise and movement in sport
is bocce ball.
Now, this is one I've neverpersonally played, but I have
seen some older gentlemen playit and saw lots of bocce ball
courts when I was visiting inItaly.
So bocce ball is a classicoutdoor game where players aim
to toss balls closest to thetarget ball, which is called the
polino.
Now, bocce ball requiresprecision and strategy, but it
(23:20):
doesn't require real intensephysical exertion, which makes
it ideal for anyone.
So, for people with Parkinson's, it can help with your motor
skills because you're usinghand-eye coordination and it's a
little bit easier on the joints.
And it can help you with yourcognitive stimulation because
you're thinking and trying tostrategize your next move.
And then you're also buildingup your mental focus because
(23:41):
you're really concentrating onwhere do I want to throw the
ball and how can I get my ballclosest to the polino.
And, as I mentioned, it's greatfor social interaction.
You always see a lot ofdifferent people getting
together and doing that.
Okay, that's a wrap on funaerobic activities for movement
and sport.
Now let's take a look atactivities for active games and
(24:03):
water, and let's lead it offwith one that I've participated
in and I really enjoy, andthat's Rock Steady Boxing.
Rock Steady Boxing is anon-combat, boxing-based fitness
program and it's designedspecifically for people with
Parkinson's.
So the great thing is, youdon't really need to worry about
getting punched in the face,which I know many people worry
about, which in my case itreally doesn't matter, but it
(24:24):
focuses on improving your motorskills, strength and balance.
It uses boxing techniques anddrills, but there's no sparring
or actual fighting.
You're just again usingdifferent boxing techniques.
Now classes typically involveyou typically do a warm-up, then
you have some boxing drills,like hitting the punching bag,
maybe the speed bag, do someshadow boxing, you do some
(24:47):
footwork exercises, some corestrengthening, and then you
finish it off with a nice cooldown.
Now I really enjoy Rock SteadyBoxing because not only it's a
great workout, but it's fun.
You get to do it with otherpeople and it has lots of
benefits improving my motorskills and building muscle
strength and power.
It's also really good forbalance and coordination,
(25:09):
especially when you're doing allthe footwork and you know
having to stay upright.
So it's great for both men andwomen of any age.
So you don't have to worryabout well, I don't think I can
do it.
It's really.
They modify it to suiteveryone's needs and to learn
(25:32):
more.
Visit the Rock Steady Boxingwebsite at rocksteadyboxingorg
to find a class near you orcontact some of the local gyms
and fitness centers near you tosee if they offer it.
I think you'll really enjoy it.
Now, moving on to our nextexercise, which is one that I do
weekly, and that is drum roll,please.
Water aerobics and swimming.
Now, water aerobics are a greatway to get aerobic exercise,
especially if you have balancedmobility and joint problems.
Now, the buoyancy of the waterreally helps keep you upright
(25:56):
while at the same time beingeasy on the joints.
So if you have some balanceproblems, you don't have to
worry that oh gosh, if I fall,what's going to happen?
Because you're going to havethe water there to support you.
And there are different optionsfor water aerobics as well to
fit a broad range of needs.
Now I know the fitness centerthat I go to.
(26:23):
They have a number of differentwater aerobics classes, from
what they call Tone and Fit,where they do some aerobic
exercises, they use the foam,weights, noodles and stuff to
work on strength, and then theyhave a class on water stretching
, and then they also have wateraerobics, so that you can pick
the one that's right for you.
Now I do a water aerobics and adeep water aerobics exercise
class, and then I also swim,which helps me build my
(26:45):
cardiovascular endurance.
In fact, I just was swimmingthis morning, and swimming is
great because it's a full bodyworkout, it's easier on your
joints and the buoyancy of thewater helps keep you up.
Now I realize some people mayhave anxieties with water,
aerobics or swimming, so hereare a few strategies and
suggestions to help you out.
(27:06):
You want to start with shallowwater classes where you can
easily stand, so don't try to go.
Oh well, let's start out withthe deep water class, because
you might have some anxiety withthat, and then you can always
progress to deeper water onceyou feel more confident as well.
You can use flotation deviceslike life vests, noodles, that
can help give you support, andthen work with a qualified
(27:28):
instructor who can give you somepersonalized guidance and
modifications.
Now another thing is to choosea warm pool so you don't have
the shock of getting in thatcold water.
Now, most of the time, the poolis pretty consistent, but every
once in a while you get in andyou say to yourself oh, this is
really cool today.
Now the other thing is to usethe stairs.
Most pools have stairs on theside where you can actually walk
(27:51):
down and hold on to thehandrails to help you get into
the water.
So if you haven't tried wateraerobics and swimming.
It can be a really fun way toget your aerobic exercise, so I
highly recommend it and I hopeyou'll look into it and maybe
give it a try.
Now let's talk about the nextprogram in the area, and that's
the Wii Fit andmotion-controlled games.
(28:14):
Now, I don't know if you'veever tried Wii Fit or another
type of motion-controlled game,and I've done a number of games
on the Wii Fit and I just had alot of fun.
We did bowling, tennis and Ithink there was a yoga class, if
I recall.
I mean, we just had such agreat time.
We were being real competitiveand trying to get the score up,
(28:36):
so we were really getting a goodexercise, and I think I played
baseball on it too.
So we're really getting goodexercise using the Wii Fit, and
it's really a good option forpeople with Parkinson's as well,
because the Wii Fit and othermotion control games they give
you some real-time feedback.
They use motor sensors to trackyour movements and give you
(28:57):
real-time feedback so you cansee how your actions and your
movements translate intoon-screen results.
Now, if you're more competitive,like me, you want to try to
beat the person that you'replaying with, but you're just
still having a good time, andthis can really help you improve
your motor control andcoordination and stay motivated
to beat your previous results.
(29:18):
Also, since you're using thesetypes of games, it's more fun
and enjoyable because it feelsmore like you're playing a game
than it does you're exercising,but I think as you do it for a
while and then you finish up,you say wow, I'm really sweating
and I notice I'm breathingheavier.
And then the other nice thingabout these games is there are a
wide variety of activities thatyou can participate in, so you
(29:38):
can choose the one thatinterests you and one that
really suits your abilities.
Now, in terms of accessibility,these games are great because
they can be done right in thecomfort of your own home, which
is great if you have somemobility problems or issues with
fatigue.
So you don't have to try todrag yourself to the gym or the
fitness center and you can havefriends and family come over and
(29:59):
do it with you to make it morefun.
Now, the other benefit withthese games are that they're
customizable, and they allow theusers to customize your workout
routines to focus on specificareas you want to improve.
So, for instance, you can focuson balance, strength, cardio,
etc.
And then the Wii Fit and othermotion-controlled games are fun
(30:21):
and motivating.
And then, since they'reinteractive, you can do it with
people of all different ages.
So if you have grandkids orkids, you can do that and play
against each other.
So it's a great way to havesome social interaction.
So if you haven't tried it, Ireally do recommend giving them
a try.
I think you'll really have somefun with it.
And then, finally, for activegames and water, let's talk
(30:42):
about exercise games you can dowith family, friends and
grandchildren.
Now, these types of games orexercises are a great way to
stay active and socially engagedand you get to spend quality
time with your family andfriends, which is always a good
thing.
And there are a lot of optionswith these types of activities
and let's just give you a few.
The first one is just a simplegame of catch.
(31:03):
It helps you improve yourhand-eye coordination, reaction
time and your upper bodystrength.
And if you're a little bitslower, I would suggest using a
larger, softer ball and do it ata slower pace so you're not
missing the ball and maybecatching the ball with your face
, which would not be good.
Now another one which hasbecome quite popular is cornhole
(31:24):
, where you toss the beanbagsinto an angled board with a hole
in it and you score points byputting your beanbags in the
hole or the closest to it.
Now it is fun.
I've done it.
It's fun and it requiresbalance, hand-eye coordination.
And then a lot of times there'sa lot of walking and bending
because you're going back andforth between the different
(31:44):
sides.
And then mini golf is anotherone which is an outdoor activity
that helps you improve yourhand-eye coordination, but you
also do a lot of walking andbending down to pick up your
ball.
And then dance games like JustDance or Connect are a great way
to improve your coordination,rhythm and your cardiovascular
fitness.
So all these are a great way tohave fun and exercise with the
(32:08):
whole family.
Some people like frisbee, pingpong or other type of tabletop
games are also a great way toimprove your hand-eye
coordination and reaction time,and you get a good workout
because, especially with pingpong, you're constantly moving
and chasing the ball around.
And then walking or hiking withyour family is another great
way to get aerobic exercise andsocial interaction at the same
(32:30):
time.
While there are many more tochoose from, that's you know,
choose the one that's right foryou, because there's frisbee,
there's lawn, darts, croquette,different games as well.
All right, now let's look at ourlast category of fun aerobic
activities, and that's gentleand expressive and leading us
off, is tai chi and yoga.
Now you may be thinking how arethese considered exercise?
(32:54):
Well, I'll tell you what.
From a personal perspective, Iknow that I'm sweating and tired
when I'm done because these aremaybe slower and gentler
exercises, but there's a lot ofmovement as well, and holding a
position for an extended periodof time can get tiring.
Now, if you haven't tried them,I'm not trying to scare you
away, because you know theyreally are great forms of
exercise and I highly recommendthem because they're going to
(33:16):
help you improve your balance,your flexibility and your
coordination.
Plus, you're getting theaerobic benefits with all the
movement, all right.
So, chris, why are tai chi andyoga fun aerobic activities?
Well, I'm glad you asked,because both emphasize the
mind-body connection betweenmovement and breathing, which is
like doing mindfulness practiceor staying in the present
(33:38):
moment, as I like to say, typeof exercises that feel less like
a chore and more like ameditative experience.
I would say Plus, as an addedbonus, both yoga and tai chi use
both flowing movements, whichcan be calming and help you
reduce stress.
And then both tai chi and yogaoffer a lot of different moves
(34:00):
which can help you buildstrength, improve your balance
and flexibility.
Now, if you're starting topanic because you're saying to
yourself I can't do all thosemoves like up, dog, down dog,
warrior one, warrior two,warrior three, no worries at all
.
These can be modified so thatyou can participate.
You can even do them in aseated position, on a chair if
you need to.
But again, I highly recommendthat you review these with your
(34:24):
healthcare professional to makesure that they're appropriate
for your specific needs.
All right, coming in at numbertwo on our list of general
expressive exercises is chairaerobics.
Chair aerobics for peopleliving with Parkinson's involves
doing seated exercises that aredesigned to improve your
strength and flexibility, aswell as your balance and
coordination.
Now, the nice thing about theseis they're low-impact exercises
and often include things likearm raises, leg lifts and
(34:48):
stretching, and they're oftenset to music, which is an added
benefit.
Gives you a nice ambiance, ifyou will.
Now I participated in weeklychair aerobics exercises with
Craig as the instructor.
Now he does a great job ofmixing in a variety of different
exercises during the hour-longclass, so you get a full body
workout, including neck,shoulders, your core and legs,
(35:11):
and you're constantly moving.
So it's a great way to get inyour aerobic exercise while at
the same time improving yourflexibility and balance.
Now the class is specificallydesigned for people with
Parkinson's and it's a greatexercise class as well as giving
you lots of social interactionwith my friends.
And you know the nice thingabout it the time goes fast.
Already.
(35:31):
Number three in the countdown,and one you may not think of as
exercises, is gardening.
Yes, you heard me say itgardening.
Now if you're thinking, come on, chris, how can gardening be
exercise?
Well, let me explain.
I know last week I was hoeing,pulling weeds and raking to get
my garden ready for planting.
When I was done, I was sweatingreally profusely and I was
(35:53):
breathing a lot heavier than Iwould if I was just doing some
type of light exercise.
Then, two days later, I wasbreathing a lot heavier than I
would if I was just doing sometype of light exercise.
Then, two days later, I was outplanting seeds and bulbs and
had to do more hoeing, createthe rows and plant the seeds.
I planted onions, lettuce,spinach, chard and peas, and I
can tell you I was tired when Iwas done.
Now I love to garden because Ilove to watch the seeds and
(36:16):
plants grow and then produce thevegetables, and it's great
being able to pick freshvegetables and then go in and
eat them and cook them on thesame day.
Now I also can and freeze themtoo, which I use later in the
winter.
So if you love the outdoors,consider gardening, whether it
be a vegetable or a flowergarden.
It can be a vegetable or aflower garden.
(36:36):
It can be a fun and aerobicworkout without you thinking
about it.
You're not going oh geez, I'mexercising, but you're just out
there having a good time, allright.
Next up and coming in at numberfour and one that you can really
annoy your family and neighborswith is drumming and rhythmic
activities.
I know what you're thinkingYou're saying to yourself I
(36:56):
don't know anything aboutdrumming and rhythmic activities
.
I know what you're thinkingYou're saying to yourself I
don't know anything aboutdrumming.
Chris, see, that's the beautyof it.
You don't really need to be amusician or a drummer to
participate.
There are lots of differenttypes of drumming and rhythmic
activities you can enjoy.
So let's explore a few of these.
The first is drum circles.
Now, these are a group ofdrumming sessions where you
learn to create music with otherpeople using percussion
(37:18):
instruments, which could includedrums, triangles, cymbals,
tambourine like hey, mrTambourine man xylophone, bongo
drums and, my personal favorite,the cowbell, because everyone
needs more cowbell, am I right?
And then you learn from others.
It's a great way to exploreaerobic exercise.
(37:39):
And then there are the rhythmicmovement classes that combine
drumming with movement and danceto give you a full body aerobic
workout.
And then we also havepercussion therapy, where you
have therapeutic drummingsessions that are led by a
trained therapist.
Now, my percussion therapywould be to sit on a drum set
(38:03):
and turn on some music, and thenI just start wailing on the
drums.
To me that's a great way toexercise and reduce stress, just
saying.
And then you can do homedrumming, where you learn
drumming at home, which is,again, great for annoying your
family and your neighbors whileat the same time getting your
aerobic exercise.
And then, finally, there'sclapping and tapping to the
(38:25):
music, where you clap and tap orstomp your feet to the music
and rhythm.
Now, drumming activity is agreat exercise for Parkinson's
because they're fun, but alsoimprove your motor and gills and
coordination, and they can helpyou reduce your tremors and
rigidity, improve your rhythmand timing and improve your mood
(38:46):
.
They can give you cognitivestimulation and a sense of
well-being.
So you look at all the benefitsdrumming can provide All right.
Now that we've learned about allthe different types of fun
aerobic exercises, let's discusssome practical tips and
considerations.
The first is finding the rightactivity.
Now you want to selectactivities that you enjoy so
that you can stay consistent andmotivated with them, but you
(39:10):
also need to listen to your body.
And then you want to takebreaks when you're tired, so
nobody has to be a hero.
And then also try a bunch ofdifferent activities because
they can help you, not onlyprovide some variety to your
exercise program, but also helpprevent getting bored.
And then typically, when you'rebored, you say, well, I'm just
not doing this anymore.
So select activities based onyour specific personal needs,
(39:33):
all right.
Second consideration is safetyfirst.
That's my motto.
Now.
Make sure to review any newexercise programs with your
health care professional priorto starting, to make sure that
they're appropriate for you.
And then you want to also besure to warm up and cool down to
prevent injury.
Always use the proper footwearto prevent slips and falls, and
(39:55):
use footwear with adequatesupport, and use a support
person to help you with yourexercises, so it's always nice
to have someone there to supportyou.
And then, finally, staymotivated and consistent with
your exercise program.
And you can do this by settingrealistic goals and let me
reinforce the word realistic andmake sure that you can achieve
(40:16):
the goal and then celebratevictories.
You can achieve the goal andthen celebrate victories when
you achieve them, even no matterhow big or small, and then find
an exercise buddy becausethey're going to help to
motivate you and you canmotivate each other.
And remember to celebrate wins,no matter how big or small,
because that's going to helpkeep you moving forward.
All right, as we get ready towrap up, I'd love to hear from
(40:37):
you about your favorite aerobicactivities.
So, in the description, hit thetext message and send me your
favorite activity.
I'd love to hear from you.
And that brings us to the endof today's episode.
I hope you're feeling inspiredto move beyond the traditional
treadmill and discover the funof all the different types of
aerobic activities that are outthere.
(40:58):
Remember, living withParkinson's doesn't mean giving
up on an act of fulfilling life.
It means finding new ways tomove your body and connect with
others so that you can live yourbest life.
Now we've explored a wide rangeof activities, from rhythmic
flow of Tai Chi to theinvigorating beat of drumming
(41:18):
and pretty much everything inbetween.
Now the key takeaway is thisExercise should be something you
look forward to, something thatexcites you and brings you
happiness.
Find what moves you, what makesyou smile and what empowers you
to live your best life, despitethe challenges Parkinson's may
bring.
Now I want to encourage you totake action To support you on
(41:42):
your journey.
I've created some valuableresources, so first thing is to
head over to liveparkinsonscomto subscribe to the free monthly
newsletter and take advantageof all the other valuable free
resources and articles that arelisted on the homepage.
Now, in the newsletter, you'llreceive the latest information,
tips and inspiration deliveredright to your inbox.
(42:02):
Now, while you're there at LiveParkinson's, you can be sure to
get a copy of the Building yourParkinson's Care Team Resource
Guide and Workbook.
Now, this does have a nominalcharge, but it's an invaluable
tool that's going to help younavigate the complexities of
Parkinson's care and help builda support system that meets your
specific, unique, individualneeds, and if you found the
(42:26):
information shared in thispodcast to be helpful and
empowering, please considersupporting the show.
Your contribution allows me tocontinue bringing you valuable
content and resources.
Show.
Your contribution allows me tocontinue bringing you valuable
content and resources, and youcan support the show by visiting
my Ko-fi page ko-ficom slashliveparkinsons, and every
donation helps make a difference.
So thank you for joining me onthis journey today.
(42:49):
Remember you're not alone inthis journey.
Keep moving, keep connectingand keep living.
So until next time, stay strong, stay positive and remember,
live your best life withParkinson's.
Thanks again and I hope to seeyou soon.
Hello and welcome to Live Parkinson's Live an
Exceptional Life.
I'm your host, chrisKustenbader, and I've been
living an exceptional life withParkinson's for the past 15
years.
The mission of this podcast isto help as many people as
possible living with Parkinson'sto lead a great quality of life
.
Today's topic is, beyond theTreadmill Fun and Engaging
Aerobic Activities forParkinson's.
(00:31):
Imagine this you're at homefeeling a little stiff and tired
.
Maybe Parkinson's is makingtoday a bit of a challenge.
You think to yourself I reallyshould exercise, but the idea of
another boring walk ortreadmill session feels like
well, it feels like a chore.
Now picture this your favoritesong pops up on the radio and
(00:53):
before you know it, you'retapping your foot, then you're
swaying, then you're dancing Notperfectly maybe, but you're
moving, you're laughing and fora few glorious moments, you're
not thinking about Parkinson'sat all.
You're just, and for a fewglorious moments, you're not
thinking about Parkinson's atall, you're just being you.
That's what we want to betalking about today finding
these moments of joy, ofmovement or just pure fun beyond
(01:14):
the treadmill.
Because exercise shouldn't feellike a prescription.
It should feel like acelebration.
All right, let's find yourdance party Now.
Does this sound familiar andsomething you might do Now.
To be honest, I do this all thetime.
I put on some of my favoritemusic, sing along with the song,
dance around and throw in someair guitar for added effect or
(01:35):
there's always the broom too,that makes a great air guitar,
so it keeps me upbeat and moving.
So in today's episode, I wantedto share with you some fun
aerobic activities that gobeyond just walking on the
treadmill.
We'll be exploring activitiesto help you with movement and
flexibility while at the sametime, giving you the opportunity
to have social interaction andhave fun with others while
(01:56):
you're exercising.
So let's provide that 30,000foot view of what we'll be
covering in this podcast.
We'll lead it off with theimportance of exercise for
Parkinson's.
We'll delve into the benefitsof aerobic exercise for
Parkinson's, followed by thechallenges and how to overcome
them.
Then we'll break the exercisesinto three different categories,
starting with movement andsport exercises or activities.
(02:18):
Then we'll discuss active gamesand water exercises, and then
wrap it up with gentle andexpressive exercises, and then
we'll tie it all together withsome practical tips and
considerations to help you findthe right activity and keep you
motivated so you stay consistent.
So if you're ready to join meand learn more about some of the
fun and engaging aerobicactivities that will keep you
(02:38):
fit and mobile.
Then hop on board and let's getgoing.
All right, let me ask you aquestion Do you exercise
regularly?
If no, why not?
Now I'm not judging.
I'm personally passionate aboutexercise and sharing its
benefits because I want to seeeveryone with Parkinson's live
their best life, and exercisecan be a key driver to helping
(03:01):
you achieve this.
So hopefully, by sharing someof these aerobic activities,
hopefully they might create aspark that you might say, geez,
I'd really like to give that atry.
Now, why am I so passionateabout exercise?
Well, when I was firstdiagnosed, I was determined to
live my best life as possiblewith Parkinson's, so I spent the
next two months pouring overall the available research and
(03:23):
studying people who were livinga great life with Parkinson's
and accomplishing great things.
Like some of them were runningmarathons, biking, hiking,
swimming, and one of the keythings that was consistent in
both the research and in peopleliving well with Parkinson's was
exercise.
Now, the three other areas thatwere important were nutrition,
(03:45):
optimism and positivity andsocial interaction.
So that's where I developed myfour key strategies that I was
going to live by, to live mybest life at Parkinson's.
However, based on my research,exercise was at the top of the
list.
Okay, you may be thinking allright, chris, why is exercise so
important?
What benefits does it provide?
All right, Chris, why isexercise so important?
(04:06):
What benefits does it provide?
Well, that's a fair question,so let's try to answer that.
Exercise is shown to havebenefits for people with
Parkinson's and helping withboth your motor and your
non-motor symptoms.
Now let's take a closer look atsome of the benefits, and the
first one is improved motorfunction.
And let's start it off withgait and balance, one that a lot
of us have difficulty with.
I know that I do.
Studies have shown thatexercises like treadmill
(04:29):
training, tai chi and targetedbalance exercises can
significantly improve walkingspeed, stride length and
postural stability.
Now, according to the article,can Exercise Help People with
Parkinson's Disease?
Four Things to Know byYaleMedicineorg.
The author states that higherphysical activity levels were
strongly associated with betterfunctioning and activities of
(04:52):
daily living cognitiveprocessing speed, postural
stability, balance and gait,according to Dr Tenez, one of
the researchers in the study.
Now, evidence indicates thattai chi and dance training can
enhance balance and gait,according to the Parkinson's
Foundation.
Now, the next benefit isstrength and coordination.
(05:12):
Strength training is one of thekey pieces that you need to
include in your exercise program, because it helps to prevent
muscle loss and it gives you thestrong core and legs that you
need to help with your balance.
So strength training exercisesrequire coordination, such as
boxing and we'll talk about rocksteady boxing a little bit
later on.
They can help you maintainmuscle strength, agility and
(05:35):
your motor skills, and explosiveexercises like jumps, squats,
push-ups and boxing improvepower and strength, and complex
exercises like dancing, forexample, can improve your
coordination and your motorskills.
According to Dr Tin, as in theYale Medicine article that I
just mentioned Now, anotherbenefit of exercise is
(05:56):
flexibility and reduced rigidity, and I can vouch for that after
taking a number of yoga, taichi and soul fusion classes and
stretching exercises andflexibility exercises, including
yoga, can help alleviate musclestiffness, which is a common
symptom of Parkinson's, ofcourse, and stretching exercises
(06:16):
improve your muscle stiffness,says Dr Tinez.
All right, now let's look atsome of the non-motor symptoms,
starting with cognitive function.
Aerobic exercise has beenlinked to improved cognitive
processing speed and may haveneuroprotective effects, and
higher physical activity levelswere strongly associated with
better functioning andactivities of daily living
cognitive processing speed,posture stability, balance and
(06:39):
gait, according to Dr Tinez,mood and mental health are
another common Parkinson'ssymptom, which falls into the
non-motor symptom category, andexercise can help alleviate
symptoms of depression andanxiety, which are common in
Parkinson's.
I know that I had some issueswith anxiety and exercise can
help relieve those and ease thenon-motor symptoms, according to
(07:01):
the Parkinson's Foundation.
Now, cardiovascular health isanother key non-motor symptom
that aerobic exercise helps toimprove.
It's going to improve yourcardiovascular fitness and help
you reduce the risk of heartdisease.
Also, aerobic activity likewalking, cycling or swimming are
good aerobic activities, andyou want to try to aim for 30
(07:21):
minutes per day, trying to dothose at least three times a
week if possible.
And you want to try to aim for30 minutes per day, trying to do
those at least three times aweek if possible.
And you want to try to keepthat at either a vigorous or a
moderate pace, so where you'rebreaking a sweat and you may
have some heavier breathing, butyou're still able to talk to
the person that you'reexercising with.
That's a good way to look at it.
Aerobic exercise improves youroverall cardio fitness, so
(07:44):
that's important to remember andthen finally improve quality of
life.
By addressing both motor andnon-motor symptoms, exercise can
significantly enhance youroverall quality of life.
Some potential neuroprotectiveeffects include slowing disease
progression.
Emerging research suggests thathigh-intensity exercise may
have the potential and that'sthe key word potential to slow
(08:04):
the progression of Parkinson'sdisease by influencing brain
plasticity and dopamineproduction.
So again, that's potential.
So I just want to have you keepthat in mind.
And then there was a study doneand the author stated that we
found that high-intensityinterval training three times a
week for six months did increasethe dopaminergic signal in the
(08:25):
brain, which suggests it mightactually improve our neuron
function.
According to the Yale Medicinearticle that I referenced
earlier Now, exercise may beneuroprotective and have shown
that exercise reduces the lossof dopamine-producing neurons,
according to the Parkinson'sFoundation.
Now remember, it's importantthat you consult with your
healthcare professional beforeyou start any exercise program
(08:47):
so that they can make sure thatit's acceptable for your
specific needs and abilitiesbefore you want to start
anything new.
So please make sure that youreview that first with your
healthcare professional.
All right, let's look at some ofthe common challenges that
people living with Parkinson'scan face when exercising, and
let's start off with the motorsymptoms and lead it off with
your favorite of mine tremors,which of course are involuntary
(09:10):
shaking that can interfere withcoordination and balance, making
exercises more challenging.
So that's one of the challengesthat we can face and we'll talk
a little bit here in a minuteabout how to overcome some of
those.
Rigidity or muscle stiffnesscan limit your flexibility and
range of motion, making itdifficult to perform exercises,
especially ones that requiremore fluid movements.
(09:32):
I know when I've taken a soulfusion class that's a mixture of
yoga and aerobics On days I wasreally stiff.
Boy did I really have somedifficulty trying to bend over
and do some of the moves.
I found it harder and morecomplex also to keep up with the
rest of the class because mymuscles were stiff and some of
that too was related tobradykinesia or slowness of
(09:52):
movement, which is anothercommon challenge.
I remember taking some groupfitness classes, like Fierce 45
or Bar, where I had bradykinesiaand was slower than the others
when I was trying to keep upwith the moves and instructions
that the instructor was giving,but I didn't let it hold me back
.
Though I know I couldn't keepup, I still pushed ahead and did
(10:12):
my best and I just completed asmany reps as I could do.
So that's one thing to keep inmind.
If you do do a group fitnessclass and you feel like, hey, I
really can't keep up, no worries, just do it at your own pace
and get as many repetitions inas you can.
The next challenge is posturalstability, which can cause
balance problems.
I know there are days when Iwake up and get out of bed and
(10:35):
think to myself, wow, there mustbe some heavy seas out there
today.
Then I thought, whoa, wait aminute, chris, you're not in a
ship and realized it was goingto be one of those days where my
balance just wasn't going to bein top form.
So slowed movement can make itchallenging, you know, to keep
up with some of the paces ofexercise classes or routines.
(10:56):
But again, don't let it holdyou back.
Modify what you need to modify.
Ask the instructor formodifications, and they'll be
able to help you.
Ask the instructor formodifications, and they'll be
able to help you.
It's also you want to remember,too, that if you need
additional support, there's noproblem with using a chair or
some other type of stabilitysupport, like the wall or some
stationary furniture, to helpyou complete the exercise in a
(11:17):
safe manner.
All right, now let's look at afew challenges non-motor
symptoms can present, andproblem probably number one,
which I call arch enemy numberone, is fatigue.
Parkinson's fatigue can make itdifficult to maintain your
energy levels during exerciseand I'll be honest with you,
there are days where I think tomyself did someone get the
number of that bus that just ranme over?
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Because sometimes there's dayswhere it's a struggle to get off
the couch because I feelexhausted.
But that's when I start talkingto myself and saying come on,
chris, you're not helpingyourself sitting on the couch,
so I get up and get moving andI'll tell you what that really
does help me to feel better.
Cognitive issues are anothernon-motor symptom that can get
in the way.
Difficulties with memory,attention and executive function
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can make it hard to followexercise instructions and
remember doing the simpleroutines.
So I guess I always say don'tget me started on this one.
I could write a book onattention issues and following
exercise instructions.
Now I remember a number oftimes I was having a personal
training sessions with Susannawhere she would show me a
multi-step exercise and I wouldtry it and forget one or two of
(12:23):
the steps right off the bat, soshe would show me again.
And then the second time, whatI would do is I'd have to walk
through the steps once or twicebefore I could get it.
So there is hope.
So don't worry, there's alwaysmodifications.
Now, one of the things you cando to help with this challenge
is to do dual exercises.
Or you're probably thinkingokay, chris, you're confusing me
(12:44):
.
What does that mean?
Well, it simply means thatwhile you're doing an exercise
let's say squats for example youcan add a mental exercise in
there at the same time.
So while you're doing squats,you can say the months of the
year backwards, you can count to60 by threes, you can spell a
word forward and backward.
So you want to do anything youcan to challenge your mind while
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you're exercising.
Now, other challenges wouldinclude off periods, fear of
falling and motivation.
So it's important to realizethat you can work through any
challenge if you're willing.
Just you need to make thenecessary adjustments and again
ask your healthcare provider forsuggestions and modifications
and if exercise program is rightfor you.
Now I have confidence in youand hope you have the confidence
(13:28):
in yourself because you canovercome any issue with the
right modifications andworkarounds.
All righty, now that weunderstand the benefits and
challenges of aerobic exercise,let's switch gears and start
exploring some fun aerobicactivities, and we'll start with
the category of movement andsport type of activities, and
let's lead it off with dancing.
Now, dancing offers a wealth ofbenefits for people with
(13:50):
Parkinson's, to help you withboth your motor and your
non-motor symptoms, and there'sa number of different types of
dance out there, so let's take alook at each one of those
separately, and we'll start offwith ballroom dancing, and
ballroom dancing can includewaltz, the foxtrot, the tango,
so you pick the type of dancethat you want and go get a
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partner and have fun.
Now, ballroom dancing helpsimprove your balance, your
posture and coordination, andyour rhythm.
Now it's important that youhave rhythm, so you want to make
sure that you try to keep upwith the rhythm, because that's
going to help you with yourfluid movements.
Now, because it uses structuredsteps and you work with a
partner, it's going to help youenhance your spatial awareness
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too, and that helps you when youseem a little bit off balance,
because you're a little bit moreaware of your space.
And then also, it's great forsocial interaction.
Now, one of the things that Iwould caution you against.
If I were your dance partner,you'd need to wear probably
steel-toed shoes, because I'd beconstantly stepping on your
toes.
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Now, are there specific benefitsfor Parkinson's from dance?
Glad you asked that questionbecause, yes, there are.
According to the study,ballroom Dancing Intervention
for Parkinson's, a case study.
The author states that danceinterventions have previously
shown improvements in movement,initiation, balance, gait and
improved sit-to-standperformance in people with
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Parkinson's.
That's pretty impressive, allright.
So let's look at some of theother types of dance and how
they can be beneficial.
Next one up in line, coming inat number two on the charts is
line dancing.
So if you like country music,then this might be the type of
dance for you.
Well, I've not personally doneline dancing.
I have seen it done when I'vebeen at some of the steakhouses.
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Sometimes, for somebody'sbirthday, they'll come out and
do a little line dance, so Ihave seen it done.
One of the things that it doesdo is it uses repetitive steps.
That can help you improve yourcoordination, your memory,
because you're learning a bunchof step sequences, and it gives
you a good cardio workout aswell.
All right, now it's time toreally get things moving with
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Zumba Gold, which is a modifiedversion of Zumba, but it's
designed for older adults likemyself.
So Zumba, if you're notfamiliar, is a high-energy
fitness program that combinesdance and aerobics and it's set
to upbeat rhythmic music likeLatin or international beats,
and it's designed to makeexercise fun and the moves are
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choreographed to give you afull-body workout.
And one of the nice thingsabout Zumba is it blends
different dance styles likesalsa, merengue, hip-hop,
regation.
Zumba is really designed tobuild community with social
interaction, and it's supposedto be a lot of fun.
Now, a lot of people say itfeels like a dance party when
you're actually taking a Zumbaclass.
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So nothing like exercising andhaving fun at the same time.
Now the benefits of Zumba Goldare improved cardio fitness and
improved mood and improvementsin coordination.
Now it sounds fun.
So I'm going to look up maybesome places where I can go and
maybe try to give Zumba Gold atry, because I like to have fun
and while I'm not the bestdancer or mover, I'm not afraid
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to go out and embarrass myself.
I do it all the time.
So, moving on to the next one onour list and that's modern
contemporary dance, and thistype of dance focuses on freedom
of movement, personalexpression and storytelling
through moving your body, and itcan include different styles,
including ballet, jazz andstreet dance.
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Now, this could be right up myalley, because, as I'm flailing
around with my board dance moves, if someone says what are you
doing?
I say I'm expressing myselfthrough dance.
Now, finally, there's Tai Chiinspired dance, which combines
the fluent movements of Tai Chiwith different dance elements.
So this type of dance is greatfor improving your flexibility
(17:48):
and your balance, as well asreducing stress at the same time
.
So look at that you get threefor the price of one.
Now, remember, all these dancescan be modified to your
personal needs so that anyonecan participate.
Now for more resources, checkout Dance for PD, which is a
global program that offers danceclasses specifically for people
with Parkinson's.
Their website isdanceforparkinsonsorg, and then
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you can also go to theParkinson's.
Their website isdanceforparkinsonsorg, and then
you can also go to theParkinson's Foundation.
They have some information andresources on exercise, and you
can check out your local seniorcenters as well.
All right, chris, let's look atsome other fun activities for
movement and sport, and talkabout cycling, and we can do
indoor and outdoor cycling.
Cycling is great for improvingyour balance and coordination
and it's a good form of aerobicexercise.
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Now there's several options forcycling.
With Parkinson's, you can dooutdoor cycling, that is, if you
have good balance andcoordination, because you get
the added benefit of being outin the fresh air and you get
scenic views as well.
Now, if you're not good atbalance, that's probably not a
good idea.
Now, stationary cycling isgreat for people with balance
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concerns or issues.
The stationary bike's going toprovide a safe environment for
you to exercise.
So I take a spin class and thenice thing is I don't feel like
I have to.
You know you're not worriedabout trying to balance the bike
.
So that's one nice thing aboutthe stationary bikes.
And then you have recumbentcycling, and that's a good
option because these bikes offerback support and are easy on
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the joints, which makes them agood option if you have some
mobility issues.
And then there's virtualclasses, which are essentially
online group sessions so thatyou get the benefits of the
stationary cycling with socialinteraction and motivation.
Now another good option isPedaling for Parkinson's, which
is a program through the DavisPhinney Foundation, and it's a
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research-backed program which isshown to improve motor symptoms
.
Now I teach a weekly class ofPedaling for Parkinson's with a
group of Parkinson's patients,and we have fun while getting a
great aerobic workout.
So to learn more, you can go tothe Davis Phinney Foundation
website to see if there areclasses in your area, because I
really enjoy teaching the classand having fun with everybody in
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the class.
Okay, let's move on to anotheraerobic activity, which is one
of my personal favorites hikingand walking in nature.
Now, this can be done anywhereat any time.
You just need a good pair ofsneakers for walking trails or
some type of other support shoe,and the two that I use and
(20:21):
highly recommend are the AsicsGL2 sneaker and the Hoka Balance
.
Now, the Asics offer good footstability and comfort, while the
Hoka's sneakers offer a lot ofpadding, so my feet don't really
hurt as much when I'm on longerwalks with the Hoka's sneakers
because there's so much cushion.
(20:42):
So if you're interested, I'llput links in the podcast
description.
Now, I particularly like walkingon nature trails because of the
scenery and the animal lifethat I can see.
Now it's important to look fortrails that are well taken care
of and maintained, and if youhave balance issues, it's
probably best to try to stay onmore paved type paths so that
you don't have to worry aboutrocks and dips and things like
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that in the trail, which canhave the potential for you to
fall.
Another option is to usewalking poles, and I'll tell you
what.
That'll definitely give you agood workout.
It's actually called Nordicwalking and I have an article on
it on liveparkinsonscom.
So essentially you can use twowalking poles to give you a good
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balance because you're coveredon both sides.
So if you love walking outdoorsand hiking in nature, that's a
great option and you get a lotof good benefits.
And I will tell you that, donethe walking with the poles, you
do definitely get a good aerobicworkout.
And the final one I'd like totalk about is one that I just
started in the fall and heard alot about it, but I had never
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done it, and that is pickleball.
Now, I've heard a lot, like Isaid I mentioned.
I've heard a lot about it, butI had never done it, and that is
pickleball.
Now, I've heard a lot, like Isaid, I've heard a lot of people
say, boy, I love pickleball,it's so much fun.
And so I was finally asked toplay by some friends in the
Parkinson's class and it wasreally so much fun that we're
looking forward to starting upagain here in the spring.
So essentially what it does isit combines the elements of
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tennis, badminton and ping pongand it's played on a smaller
court with a paddle and alightweight ball.
So if you think of a wiffleball and it's easy to learn and
it's actually less physicallydemanding than tennis and it's
great for people withParkinson's because it helps you
with your balance and yourcoordination and it really is a
good cardio workout and it'sgreat for social interaction.
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We have a good time while we'recompetitive.
We also have a good time whilewe're doing it.
So again, I'm excited to gettogether with my Parkinson's
friends, now that the weather'sgetting nice, and playing some
pickleball.
So I liked it.
Actually, I liked it so much Iwent out and bought myself a
pickleball paddle and ball setfrom Amazon and if you're
(22:56):
interested in playing what theequipment looks like, I'll leave
a link in the description.
All right, now our final aerobicexercise and movement in sport
is bocce ball.
Now, this is one I've neverpersonally played, but I have
seen some older gentlemen playit and saw lots of bocce ball
courts when I was visiting inItaly.
So bocce ball is a classicoutdoor game where players aim
to toss balls closest to thetarget ball, which is called the
polino.
Now, bocce ball requiresprecision and strategy, but it
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doesn't require real intensephysical exertion, which makes
it ideal for anyone.
So, for people with Parkinson's, it can help with your motor
skills because you're usinghand-eye coordination and it's a
little bit easier on the joints.
And it can help you with yourcognitive stimulation because
you're thinking and trying tostrategize your next move.
And then you're also buildingup your mental focus because
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you're really concentrating onwhere do I want to throw the
ball and how can I get my ballclosest to the polino.
And, as I mentioned, it's greatfor social interaction.
You always see a lot ofdifferent people getting
together and doing that.
Okay, that's a wrap on funaerobic activities for movement
and sport.
Now let's take a look atactivities for active games and
(24:03):
water, and let's lead it offwith one that I've participated
in and I really enjoy, andthat's Rock Steady Boxing.
Rock Steady Boxing is anon-combat, boxing-based fitness
program and it's designedspecifically for people with
Parkinson's.
So the great thing is, youdon't really need to worry about
getting punched in the face,which I know many people worry
about, which in my case itreally doesn't matter, but it
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focuses on improving your motorskills, strength and balance.
It uses boxing techniques anddrills, but there's no sparring
or actual fighting.
You're just again usingdifferent boxing techniques.
Now classes typically involveyou typically do a warm-up, then
you have some boxing drills,like hitting the punching bag,
maybe the speed bag, do someshadow boxing, you do some
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footwork exercises, some corestrengthening, and then you
finish it off with a nice cooldown.
Now I really enjoy Rock SteadyBoxing because not only it's a
great workout, but it's fun.
You get to do it with otherpeople and it has lots of
benefits improving my motorskills and building muscle
strength and power.
It's also really good forbalance and coordination,
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especially when you're doing allthe footwork and you know
having to stay upright.
So it's great for both men andwomen of any age.
So you don't have to worryabout well, I don't think I can
do it.
It's really.
They modify it to suiteveryone's needs and to learn
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more.
Visit the Rock Steady Boxingwebsite at rocksteadyboxingorg
to find a class near you orcontact some of the local gyms
and fitness centers near you tosee if they offer it.
I think you'll really enjoy it.
Now, moving on to our nextexercise, which is one that I do
weekly, and that is drum roll,please.
Water aerobics and swimming.
Now, water aerobics are a greatway to get aerobic exercise,
especially if you have balancedmobility and joint problems.
Now, the buoyancy of the waterreally helps keep you upright
(25:56):
while at the same time beingeasy on the joints.
So if you have some balanceproblems, you don't have to
worry that oh gosh, if I fall,what's going to happen?
Because you're going to havethe water there to support you.
And there are different optionsfor water aerobics as well to
fit a broad range of needs.
Now I know the fitness centerthat I go to.
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They have a number of differentwater aerobics classes, from
what they call Tone and Fit,where they do some aerobic
exercises, they use the foam,weights, noodles and stuff to
work on strength, and then theyhave a class on water stretching
, and then they also have wateraerobics, so that you can pick
the one that's right for you.
Now I do a water aerobics and adeep water aerobics exercise
class, and then I also swim,which helps me build my
(26:45):
cardiovascular endurance.
In fact, I just was swimmingthis morning, and swimming is
great because it's a full bodyworkout, it's easier on your
joints and the buoyancy of thewater helps keep you up.
Now I realize some people mayhave anxieties with water,
aerobics or swimming, so hereare a few strategies and
suggestions to help you out.
(27:06):
You want to start with shallowwater classes where you can
easily stand, so don't try to go.
Oh well, let's start out withthe deep water class, because
you might have some anxiety withthat, and then you can always
progress to deeper water onceyou feel more confident as well.
You can use flotation deviceslike life vests, noodles, that
can help give you support, andthen work with a qualified
(27:28):
instructor who can give you somepersonalized guidance and
modifications.
Now another thing is to choosea warm pool so you don't have
the shock of getting in thatcold water.
Now, most of the time, the poolis pretty consistent, but every
once in a while you get in andyou say to yourself oh, this is
really cool today.
Now the other thing is to usethe stairs.
Most pools have stairs on theside where you can actually walk
(27:51):
down and hold on to thehandrails to help you get into
the water.
So if you haven't tried wateraerobics and swimming.
It can be a really fun way toget your aerobic exercise, so I
highly recommend it and I hopeyou'll look into it and maybe
give it a try.
Now let's talk about the nextprogram in the area, and that's
the Wii Fit andmotion-controlled games.
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Now, I don't know if you'veever tried Wii Fit or another
type of motion-controlled game,and I've done a number of games
on the Wii Fit and I just had alot of fun.
We did bowling, tennis and Ithink there was a yoga class, if
I recall.
I mean, we just had such agreat time.
We were being real competitiveand trying to get the score up,
(28:36):
so we were really getting a goodexercise, and I think I played
baseball on it too.
So we're really getting goodexercise using the Wii Fit, and
it's really a good option forpeople with Parkinson's as well,
because the Wii Fit and othermotion control games they give
you some real-time feedback.
They use motor sensors to trackyour movements and give you
(28:57):
real-time feedback so you cansee how your actions and your
movements translate intoon-screen results.
Now, if you're more competitive,like me, you want to try to
beat the person that you'replaying with, but you're just
still having a good time, andthis can really help you improve
your motor control andcoordination and stay motivated
to beat your previous results.
(29:18):
Also, since you're using thesetypes of games, it's more fun
and enjoyable because it feelsmore like you're playing a game
than it does you're exercising,but I think as you do it for a
while and then you finish up,you say wow, I'm really sweating
and I notice I'm breathingheavier.
And then the other nice thingabout these games is there are a
wide variety of activities thatyou can participate in, so you
(29:38):
can choose the one thatinterests you and one that
really suits your abilities.
Now, in terms of accessibility,these games are great because
they can be done right in thecomfort of your own home, which
is great if you have somemobility problems or issues with
fatigue.
So you don't have to try todrag yourself to the gym or the
fitness center and you can havefriends and family come over and
(29:59):
do it with you to make it morefun.
Now, the other benefit withthese games are that they're
customizable, and they allow theusers to customize your workout
routines to focus on specificareas you want to improve.
So, for instance, you can focuson balance, strength, cardio,
etc.
And then the Wii Fit and othermotion-controlled games are fun
(30:21):
and motivating.
And then, since they'reinteractive, you can do it with
people of all different ages.
So if you have grandkids orkids, you can do that and play
against each other.
So it's a great way to havesome social interaction.
So if you haven't tried it, Ireally do recommend giving them
a try.
I think you'll really have somefun with it.
And then, finally, for activegames and water, let's talk
(30:42):
about exercise games you can dowith family, friends and
grandchildren.
Now, these types of games orexercises are a great way to
stay active and socially engagedand you get to spend quality
time with your family andfriends, which is always a good
thing.
And there are a lot of optionswith these types of activities
and let's just give you a few.
The first one is just a simplegame of catch.
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It helps you improve yourhand-eye coordination, reaction
time and your upper bodystrength.
And if you're a little bitslower, I would suggest using a
larger, softer ball and do it ata slower pace so you're not
missing the ball and maybecatching the ball with your face
, which would not be good.
Now another one which hasbecome quite popular is cornhole
(31:24):
, where you toss the beanbagsinto an angled board with a hole
in it and you score points byputting your beanbags in the
hole or the closest to it.
Now it is fun.
I've done it.
It's fun and it requiresbalance, hand-eye coordination.
And then a lot of times there'sa lot of walking and bending
because you're going back andforth between the different
(31:44):
sides.
And then mini golf is anotherone which is an outdoor activity
that helps you improve yourhand-eye coordination, but you
also do a lot of walking andbending down to pick up your
ball.
And then dance games like JustDance or Connect are a great way
to improve your coordination,rhythm and your cardiovascular
fitness.
So all these are a great way tohave fun and exercise with the
(32:08):
whole family.
Some people like frisbee, pingpong or other type of tabletop
games are also a great way toimprove your hand-eye
coordination and reaction time,and you get a good workout
because, especially with pingpong, you're constantly moving
and chasing the ball around.
And then walking or hiking withyour family is another great
way to get aerobic exercise andsocial interaction at the same
(32:30):
time.
While there are many more tochoose from, that's you know,
choose the one that's right foryou, because there's frisbee,
there's lawn, darts, croquette,different games as well.
All right, now let's look at ourlast category of fun aerobic
activities, and that's gentleand expressive and leading us
off, is tai chi and yoga.
Now you may be thinking how arethese considered exercise?
(32:54):
Well, I'll tell you what.
From a personal perspective, Iknow that I'm sweating and tired
when I'm done because these aremaybe slower and gentler
exercises, but there's a lot ofmovement as well, and holding a
position for an extended periodof time can get tiring.
Now, if you haven't tried them,I'm not trying to scare you
away, because you know theyreally are great forms of
exercise and I highly recommendthem because they're going to
(33:16):
help you improve your balance,your flexibility and your
coordination.
Plus, you're getting theaerobic benefits with all the
movement, all right.
So, chris, why are tai chi andyoga fun aerobic activities?
Well, I'm glad you asked,because both emphasize the
mind-body connection betweenmovement and breathing, which is
like doing mindfulness practiceor staying in the present
(33:38):
moment, as I like to say, typeof exercises that feel less like
a chore and more like ameditative experience.
I would say Plus, as an addedbonus, both yoga and tai chi use
both flowing movements, whichcan be calming and help you
reduce stress.
And then both tai chi and yogaoffer a lot of different moves
(34:00):
which can help you buildstrength, improve your balance
and flexibility.
Now, if you're starting topanic because you're saying to
yourself I can't do all thosemoves like up, dog, down dog,
warrior one, warrior two,warrior three, no worries at all
.
These can be modified so thatyou can participate.
You can even do them in aseated position, on a chair if
you need to.
But again, I highly recommendthat you review these with your
(34:24):
healthcare professional to makesure that they're appropriate
for your specific needs.
All right, coming in at numbertwo on our list of general
expressive exercises is chairaerobics.
Chair aerobics for peopleliving with Parkinson's involves
doing seated exercises that aredesigned to improve your
strength and flexibility, aswell as your balance and
coordination.
Now, the nice thing about theseis they're low-impact exercises
and often include things likearm raises, leg lifts and
(34:48):
stretching, and they're oftenset to music, which is an added
benefit.
Gives you a nice ambiance, ifyou will.
Now I participated in weeklychair aerobics exercises with
Craig as the instructor.
Now he does a great job ofmixing in a variety of different
exercises during the hour-longclass, so you get a full body
workout, including neck,shoulders, your core and legs,
(35:11):
and you're constantly moving.
So it's a great way to get inyour aerobic exercise while at
the same time improving yourflexibility and balance.
Now the class is specificallydesigned for people with
Parkinson's and it's a greatexercise class as well as giving
you lots of social interactionwith my friends.
And you know the nice thingabout it the time goes fast.
Already.
(35:31):
Number three in the countdown,and one you may not think of as
exercises, is gardening.
Yes, you heard me say itgardening.
Now if you're thinking, come on, chris, how can gardening be
exercise?
Well, let me explain.
I know last week I was hoeing,pulling weeds and raking to get
my garden ready for planting.
When I was done, I was sweatingreally profusely and I was
(35:53):
breathing a lot heavier than Iwould if I was just doing some
type of light exercise.
Then, two days later, I wasbreathing a lot heavier than I
would if I was just doing sometype of light exercise.
Then, two days later, I was outplanting seeds and bulbs and
had to do more hoeing, createthe rows and plant the seeds.
I planted onions, lettuce,spinach, chard and peas, and I
can tell you I was tired when Iwas done.
Now I love to garden because Ilove to watch the seeds and
(36:16):
plants grow and then produce thevegetables, and it's great
being able to pick freshvegetables and then go in and
eat them and cook them on thesame day.
Now I also can and freeze themtoo, which I use later in the
winter.
So if you love the outdoors,consider gardening, whether it
be a vegetable or a flowergarden.
It can be a vegetable or aflower garden.
(36:36):
It can be a fun and aerobicworkout without you thinking
about it.
You're not going oh geez, I'mexercising, but you're just out
there having a good time, allright.
Next up and coming in at numberfour and one that you can really
annoy your family and neighborswith is drumming and rhythmic
activities.
I know what you're thinkingYou're saying to yourself I
(36:56):
don't know anything aboutdrumming and rhythmic activities
.
I know what you're thinkingYou're saying to yourself I
don't know anything aboutdrumming.
Chris, see, that's the beautyof it.
You don't really need to be amusician or a drummer to
participate.
There are lots of differenttypes of drumming and rhythmic
activities you can enjoy.
So let's explore a few of these.
The first is drum circles.
Now, these are a group ofdrumming sessions where you
learn to create music with otherpeople using percussion
(37:18):
instruments, which could includedrums, triangles, cymbals,
tambourine like hey, mrTambourine man xylophone, bongo
drums and, my personal favorite,the cowbell, because everyone
needs more cowbell, am I right?
And then you learn from others.
It's a great way to exploreaerobic exercise.
(37:39):
And then there are the rhythmicmovement classes that combine
drumming with movement and danceto give you a full body aerobic
workout.
And then we also havepercussion therapy, where you
have therapeutic drummingsessions that are led by a
trained therapist.
Now, my percussion therapywould be to sit on a drum set
(38:03):
and turn on some music, and thenI just start wailing on the
drums.
To me that's a great way toexercise and reduce stress, just
saying.
And then you can do homedrumming, where you learn
drumming at home, which is,again, great for annoying your
family and your neighbors whileat the same time getting your
aerobic exercise.
And then, finally, there'sclapping and tapping to the
(38:25):
music, where you clap and tap orstomp your feet to the music
and rhythm.
Now, drumming activity is agreat exercise for Parkinson's
because they're fun, but alsoimprove your motor and gills and
coordination, and they can helpyou reduce your tremors and
rigidity, improve your rhythmand timing and improve your mood
(38:46):
.
They can give you cognitivestimulation and a sense of
well-being.
So you look at all the benefitsdrumming can provide All right.
Now that we've learned about allthe different types of fun
aerobic exercises, let's discusssome practical tips and
considerations.
The first is finding the rightactivity.
Now you want to selectactivities that you enjoy so
that you can stay consistent andmotivated with them, but you
(39:10):
also need to listen to your body.
And then you want to takebreaks when you're tired, so
nobody has to be a hero.
And then also try a bunch ofdifferent activities because
they can help you, not onlyprovide some variety to your
exercise program, but also helpprevent getting bored.
And then typically, when you'rebored, you say, well, I'm just
not doing this anymore.
So select activities based onyour specific personal needs,
(39:33):
all right.
Second consideration is safetyfirst.
That's my motto.
Now.
Make sure to review any newexercise programs with your
health care professional priorto starting, to make sure that
they're appropriate for you.
And then you want to also besure to warm up and cool down to
prevent injury.
Always use the proper footwearto prevent slips and falls, and
(39:55):
use footwear with adequatesupport, and use a support
person to help you with yourexercises, so it's always nice
to have someone there to supportyou.
And then, finally, staymotivated and consistent with
your exercise program.
And you can do this by settingrealistic goals and let me
reinforce the word realistic andmake sure that you can achieve
(40:16):
the goal and then celebratevictories.
You can achieve the goal andthen celebrate victories when
you achieve them, even no matterhow big or small, and then find
an exercise buddy becausethey're going to help to
motivate you and you canmotivate each other.
And remember to celebrate wins,no matter how big or small,
because that's going to helpkeep you moving forward.
All right, as we get ready towrap up, I'd love to hear from
(40:37):
you about your favorite aerobicactivities.
So, in the description, hit thetext message and send me your
favorite activity.
I'd love to hear from you.
And that brings us to the endof today's episode.
I hope you're feeling inspiredto move beyond the traditional
treadmill and discover the funof all the different types of
aerobic activities that are outthere.
(40:58):
Remember, living withParkinson's doesn't mean giving
up on an act of fulfilling life.
It means finding new ways tomove your body and connect with
others so that you can live yourbest life.
Now we've explored a wide rangeof activities, from rhythmic
flow of Tai Chi to theinvigorating beat of drumming
(41:18):
and pretty much everything inbetween.
Now the key takeaway is thisExercise should be something you
look forward to, something thatexcites you and brings you
happiness.
Find what moves you, what makesyou smile and what empowers you
to live your best life, despitethe challenges Parkinson's may
bring.
Now I want to encourage you totake action To support you on
(41:42):
your journey.
I've created some valuableresources, so first thing is to
head over to liveparkinsonscomto subscribe to the free monthly
newsletter and take advantageof all the other valuable free
resources and articles that arelisted on the homepage.
Now, in the newsletter, you'llreceive the latest information,
tips and inspiration deliveredright to your inbox.
(42:02):
Now, while you're there at LiveParkinson's, you can be sure to
get a copy of the Building yourParkinson's Care Team Resource
Guide and Workbook.
Now, this does have a nominalcharge, but it's an invaluable
tool that's going to help younavigate the complexities of
Parkinson's care and help builda support system that meets your
specific, unique, individualneeds, and if you found the
(42:26):
information shared in thispodcast to be helpful and
empowering, please considersupporting the show.
Your contribution allows me tocontinue bringing you valuable
content and resources.
Show.
Your contribution allows me tocontinue bringing you valuable
content and resources, and youcan support the show by visiting
my Ko-fi page ko-ficom slashliveparkinsons, and every
donation helps make a difference.
So thank you for joining me onthis journey today.
(42:49):
Remember you're not alone inthis journey.
Keep moving, keep connectingand keep living.
So until next time, stay strong, stay positive and remember,
live your best life withParkinson's.
Thanks again and I hope to seeyou soon.
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