July 30, 2025 • 42 mins
🌟 Transform your Parkinson's exercise routine with proven seasonal strategies that keep you moving all year long! 🌟
Are you struggling to maintain consistent exercise with Parkinson's disease when the seasons change? Do winter months leave you feeling unmotivated, or does summer heat make outdoor workouts impossible? You're not alone – and there's a science-backed solution.
In this comprehensive episode of Live Parkinson's - Live an Exceptional Life, we reveal how seasonal changes directly impact Parkinson's symptoms and share evidence-based strategies to adapt your exercise routine for optimal year-round results. Discover why understanding seasonal variations isn't just helpful – it's essential for thriving with Parkinson's.
🎯 What You'll Learn:
🔬 The Science Behind Seasonal Parkinson's Change
🌸 Spring Exercise Strategies:
☀️ Summer Workout Optimization:
🍂 Fall Transition Planning
❄️ Winter Exercise Success:
📅 Year-Round Planning Framework
🎙️ Why This Episode Matters:
Research shows that people with Parkinson's who adapt their exercise routines seasonally report better symptom management, improved mood stability, and higher exercise adherence rates. This isn't just about staying active – it's about optimizing your quality of life throughout the entire year.
Whether you're newly diagnosed or have been living with Parkinson's for years, these strategies will help you maintain momentum regardless of weather conditions, daylight changes, or seasonal mood fluctuations.
🚀 FREE RESOURCES & SUPPORT
📖 Get Your FREE Resources at LiveParkinsons.com:
- Monthly Newsletter with and latest research updates
- Medication & Symptom Tracker to monitor seasonal changes
- 9 Balance Exercises for Better Balance with Parkinson's comprehensive guide
💝 Support Our Mission: Love this content? Help us reach more people in the Parkinson's community! Visit ko-fi.com/liveparkinsons to support the podcast. Every contribution helps us continue creating free, science-based resources that make a real difference in daily life with Parkinson's.
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.
Disclosure: I discuss and promote products in this podcast that pay me a small commission at no cost to you. I use the commissions to help support this podcast and my website Liveparkinsons.com. I make you aware of any affiliate links by adding AFFLIATE Link right beside the link. Thank you for supporting this podcast.
To help support the podcast please visit me on my Ko-fi page and buy a cup of coffee if you feel that I am providing information that is relevant and actionable to help you live a better quality of life.
Please visit me at Liveparkinsons.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
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
(00:22):
possible living with Parkinson'sto lead a great quality of life
.
Now, today we're diving intosomething that affects every
single one of us living withParkinson's, yet it rarely gets
the attention it deserves.
Picture this it's January,You're looking out at a blanket
of snow, the sun sets around4.30 pm and that exercise
(00:42):
program that felt so manageablein September suddenly feels
impossible.
Or maybe it's sweltering Julyand the thought of your usual
outdoor walk makes you breakinto a sweat before you even
step out the door.
Now here's what I've learnedinteracting with a large number
of people with Parkinson's theseasons just don't change the
weather.
(01:03):
They change everything abouthow we move, how we feel and how
we approach our exerciseroutines.
And for those of us withParkinson's, these seasonal
shifts can feel like navigatinga completely different disease
every few months.
Now, today, we're going to armyou with the knowledge and
strategies to make every seasonyour strongest season.
(01:24):
We'll explore the sciencebehind seasonal mood changes and
Parkinson's.
Discover exercise modificationsthat work with nature instead
of against it, and create ayear-round plan that keeps you
moving.
So, no matter what MotherNature throws your way, you're
prepared.
So, whether you're someone whodreads winter's arrival or
(01:44):
struggles with the summer heat,this episode will transform how
you think about seasonalexercise.
By the end of the episode,you'll have a toolkit of
strategies that will keep youactive, engaged and living your
best life all year round.
So let's start with somethingfascinating that many people
don't realize Parkinson'ssymptoms actually fluctuate with
(02:04):
the seasons, and there's solidscience behind why this happens.
Let's look at the seasonalParkinson's connection Now.
Research that was in theJournal of Quality of Life
Research examined seasonalvariations in Parkinson's
disease.
The study called Quality ofLife Seasonal Fluctuations in
Parkinson's Disease waspublished in Frontiers in
(02:25):
Neurology on January 4, 2023,and they found significant
differences in how peopleexperience their symptoms
throughout the year.
The study revealed that manypeople with Parkinson's report
changes in their motor symptoms,their mood and their overall
quality of life that correlatedirectly with seasonal changes.
All right, but why does thishappen?
(02:46):
Well, there are several keyfactors at play.
First, let's talk about lightexposure.
Our brains are incrediblysensitive to light, and this is
especially important for thoseof us living with Parkinson's.
The shorter days of winterdon't just affect our mood.
They can actually impact ourcircadian rhythms, which affects
everything from sleep qualityto medication effectiveness of
winter don't just affect ourmood they can actually impact
(03:07):
our circadian rhythms, whichaffects everything from sleep
quality to medicationeffectiveness.
Now, a 2022 meta-analysistitled Efficacy and Safety of
Light Therapy as a HomeTreatment for Motor and
Non-Motor Symptoms ofParkinson's Disease that was
published in the Medical ScienceMonitor found that light
therapy can be an effectivetreatment for both motor and
non-motor symptoms ofParkinson's.
(03:28):
The researchers discovered thatcontrolled light exposure
helped improve sleep patterns,moods and even some movement
symptoms.
All right, now let's look atvitamin D, which is often called
the sunshine vitamin, becausesun exposure helps your body
synthesize or make vitamin D.
Now here's where it gets reallyinteresting.
(03:49):
Vitamin D plays a crucial rolein Parkinson's disease
management.
Multiple studies have shownthat people with Parkinson's
often have lower vitamin Dlevels, and this deficiency is
pronounced during winter monthswith less sunlight.
Now, in a 2020 comprehensivereview entitled A Review of the
Relationship Between Vitamin Dand Parkinson's Disease Symptoms
(04:11):
, published in Frontiers inNeurology, the researchers found
that adequate vitamin D levelsmay help protect
dopamine-producing neurons andcould potentially slow disease
progression.
In addition, they found thatpeople with higher vitamin D
levels reported better mood,improved sleep and enhanced
exercise tolerance.
(04:33):
All right, so now let's addressthe elephant in the room, as the
saying goes, and look atseasonal affective disorder, or
SAD.
While anyone can experience SAD, people with Parkinson's are at
a particularly high risk.
We already face higher risk ofdepression.
In fact, studies show that upto 50% of people with
Parkinson's experiencedepression at some point.
(04:54):
Add seasonal light changes tothe mix, and winter can become a
really challenging time forthose of us living with
Parkinson's.
Now, the John Hopkins MedicalCenter reports that regular
exercise is one of the mosteffective treatments for
seasonal mood changes, withresearch showing that 20 minutes
of exercise three times perweek, which is very doable, can
(05:16):
be as effective as anantidepressant medication for
some people.
So again, that's 20 minutes ofexercise three times per week.
So again, that's 20 minutes ofexercise three times per week.
Now, all this is interesting,but what does it mean in
practical terms?
Well, that's a great question.
Well, here's what makes allthis particularly relevant for
Parkinson's.
There's a powerful cycle herethat we need to be aware of.
(05:38):
When we exercise less due toseasonal challenges, our mood
often drops, and when our mooddrops, we're less motivated to
exercise.
And when we exercise less, ourParkinson's symptoms often
worsen, creating a downwardspiral.
But here's the good news we canflip the cycle in our favor.
(05:59):
So by understanding how seasonsaffect our body and we plan
accordingly, we can maintainconsistent exercise habits that
support both our physical andmental well-being year-round.
So the key insight from allthis research is that seasonal
exercise planning isn't just anice-to-have, but it's essential
for optimal Parkinson'smanagement.
(06:20):
So when we adapt our routine towork with seasonal changes
rather than against them, thenwe set ourselves up for success.
Okay, now we've looked at thescience of the seasons and
Parkinson's.
Now let's begin our journey ofexercise through the different
seasons, and let's start withspring.
Why spring?
Well, spring represents renewal, rebirth, and gives us a
(06:43):
perfect opportunity to assessand refresh our exercise routine
After potentially less activewinter months, which I hope not.
Hopefully you'll continue toexercise during the winter.
Spring gives us the longer days,warmer temperatures and some
natural motivation, seeingthings come back to life, the
flowers popping up through theground, the trees are blooming,
(07:06):
new things are growing, and itgives us just a mental boost.
So does spring offer anyadvantages for those of us with
Parkinson's?
Any guesses?
Interestingly, research fromParkinson's Ireland highlights
that spring can be particularlybeneficial for people with
Parkinson's.
The increased daylight helpsregulate our circadian rhythm,
(07:27):
which can improve our sleepquality and medication timing.
The moderate temperatures makeoutdoor exercise a lot more
comfortable, and just thepsychological boost of warmer
weather can significantly impactour motivation levels.
Now I know from personalexperience that I'm more
motivated to exercise outside inthe spring, whether it be
walking, biking or one of myfavorite activities, which is
(07:51):
fly fishing and springtime isthe perfect time for that.
I'm always ready to go and moveand be as active as possible
when the weather's really niceoutside and hopefully you are as
well.
All right, now let's look atsome of the spring exercise
strategies to help us stayactive and mobile, and let us
start off with gradualreactivation protocol.
Now, that sounds prettytechnical, but what does it mean
(08:13):
?
Well, it means that if you'reless active in the winter, you
want to resist the urge to jumpback into intense exercise
immediately.
Now remember the I always givethe example of the tortoise and
the hare steady and slow winsthe race.
So when you're just startingout from winter, if you haven't
been doing very much and it'snice outside.
You don't want to go full tiltand then you're so sore and you
(08:37):
have issues that you stopexercising.
So what you want to try to dois start with 50 to 60 percent
of your previous exerciseintensity and then just
gradually increase by 10% eachweek.
So if you were fairly sedentaryduring the winter, maybe you
start out with a 10-minute walkand then next week you go to a
(08:58):
15-minute walk and then the weekafter that it's a 20-minute
walk until you build back up andbuild your stamina back up.
Not only will your body thankyou for it, but it will help you
make sure that you stayconsistent with your exercise
program as well.
All right.
Next up is outdoor reintegration, which simply means take
(09:18):
advantage of spring's moderatetemperatures to transition some
of your indoor routine outside.
You know, fresh air and naturallight can provide benefits
beyond just physical exercise.
Studies show that outdoorexercise can improve your mood
more effectively than indoorexercise, which is particularly
important given the higher ratesof depression and Parkinson's.
(09:39):
Next up this is one of myfavorites is garden therapy
exercise.
Now, I personally love togarden and to work the soil and
grow a nice vegetable garden and, believe it or not, spring
gardening offers some uniquebenefits to people with
Parkinson's.
With all the reaching, thebending and the fine motor
(10:01):
control required for plantingand weeding, that provides
excellent functional exercise.
I know sometimes when I'mtrying to pick up some of those
tiny seeds and put them in theground, it's really challenging
on my fine motor skills.
Plus, the vitamin D from sunexposure and the mood-boosting
(10:21):
benefits of connecting withnature can be a perfect exercise
and enjoying the outdoors atthe same time.
And then our final springstrategy is balance and
stability focus.
Now, spring's an ideal time tofocus on balance exercises to
help you get ready for the moreactive summer months.
Now nice weather and mildtemperatures are going to allow
you to be proactive outdoors,and that's a great place to do
(10:44):
your balance training.
And one of the reasons is itcan be more challenging outdoors
because you have differences interrain.
If you're standing in the grass, it's not always flat, so it's
a great way to challenge yourbalance.
Now I spend 15 minutes everyday working on balance exercises
and my efforts have really paidoff.
It's really helped to improvemy balance.
(11:05):
So I highly recommend doingbalance exercises every day, if
it's not something that you donow, and one of the simple
things you can do is just theflamingo stance when you're
brushing your teeth just liftone foot off the ground and
stand on one leg and then, aftera minute, do the other side on
(11:27):
one leg and then, after a minute, do the other side.
It's a great way to start toimprove your balance All right
now.
If you're not sure where tostart, visit my website,
libparkinsonscom, and there youcan get the free nine balance
exercises to help you improveyour balance in Parkinson's.
Remember to use a spotter orsomething stable when you're
first setting out and make surethat you get approval from your
doctor first.
All right now.
(11:48):
While spring is a great time forexercise, there are some
challenges to anticipate.
The first is allergies andexercise.
Spring allergies cansignificantly impact our
exercise tolerance, especiallyfor someone with Parkinson's.
So consider timing your outdoorworkouts for when the pollen
count are typically lower, whichis usually mid to late
(12:09):
afternoon, and especially ondays it's not too hot.
You don't want to go out whenit's too hot and then after it
rains, which tends to knock thepollen down.
Now, if need be, keep yourmedications handy and have
indoor options as backups onyour bad allergy days.
Now another challenge isvariable weather patterns.
You know, we know that springweather can be really
(12:29):
unpredictable, so having aflexible exercise option is
crucial.
So that would include a planthat includes indoor
alternatives for when it'seither cold or when you have
those rainy days to deal withyou know, as they say, april
showers, bring May flowers rightand also to deal with those
days where it's unseasonablywarm outside.
And then, finally, many peopleexperience energy level
(12:55):
fluctuations in spring as theirbodies adjust to the changing
light patterns.
So pay attention to yournatural energy rhythms and
schedule your exercise duringyour peak energy times, which
for me is in the morning.
All right, now let's look atrecommending a spring exercise
routine and starting it off withweeks one and two, where you
have general reactivation with20 to 30-minute sessions and you
(13:19):
can focus on flexibility andjust doing some light cardio,
and then, in week three and four, increase your intensity to
moderate levels, whether it bewalking, biking or some other
type of outdoor cardio activity.
Maybe you like to hike or maybeyou like to include some
swimming, but you also want toinclude balance challenges.
In week five and six, you wantto start building towards your
(13:43):
summer routine intensity andinclude a lot more outdoor
activities if possible Nowremember to get approval from
your health care professionalbefore you start any new
exercise program.
That's very important Now.
The goal in spring is steady,sustainable progress that's
going to prepare your body forthe more intense summer
activities While, at the sametime, taking advantage of the
(14:05):
natural mood and energy boostthat comes with the longer,
warmer days.
All right, now let's skip aheadin the calendar and look at
summer exercise and managingheat and maximizing daylight Now
.
Summer has some greatopportunities for outdoor
exercise activities, but it alsohas some unique challenges for
people with Parkinson's thatwe're going to talk about Now.
(14:27):
The long days with daylight canboost our mood and energy
levels, but the heat andhumidity require careful
planning to exercise safely andeffectively.
We don't want anybody gettingoverexerted in the heat and have
issues that way Now.
Really, summer can be adouble-edged sword when it comes
to exercise when you haveParkinson's.
(14:47):
The extended daylight hours ofsummer are incredibly beneficial
for those of us withParkinson's.
More exposure to late from thelonger days means better
circadian rhythm regulation,improved vitamin D production
and often we're in a better mood.
However, we need to be verycareful because heat sensitivity
(15:12):
is a real concern for those ofus with Parkinson's because our
temperature regulation can beaffected by the disease.
So to address heat concerns,let's look at some heat
management strategies, and thefirst one is timing is
everything.
The most crucial summer exercisestrategy is timing.
Don't try to be a hero or pushyourself during the heat of the
day, because you're going to setyourself back and you may have
(15:34):
additional issues from heatexhaustion or heat strokes.
So plan your outdoor activitiesfor either early in the morning
, before 10 am, or in theevening, after 6 pm, when the
temperatures are cooler and UVexposure from the sun is reduced
.
Now research shows that ourcore body temperature is
naturally lower in the earlymorning, making it an ideal time
(15:56):
for intense exercise in theearly morning.
Number two be sure to have ahydration strategy.
People with Parkinson's mayhave altered sweat responses,
making hydration even morecritical.
You have to replace those lostfluids from sweating.
So begin hydrating, usually twoto three hours before exercise,
and then you want to drink sixto eight ounces every 15 or 20
(16:20):
minutes during your activity andcontinue hydrating after
exercise.
Now you want to watch for signsof heat exhaustion excessive
fatigue, dizziness, nausea andconfusion.
Those are signs that you haveheat-related issue.
Number three is dress forsuccess.
Wear light-colored,loose-fitting, moisture-wicking
(16:40):
fabrics.
Now, a hat with a brim is goingto protect your face and hands
from direct sun exposure.
Now one of my favorites is touse cooling towels or bandanas
for cooling my neck duringbreaks when it's hot outside.
I've even done where I've takenlittle towels and wet them and
put them in the freezer and then, when I was done working out,
(17:01):
put that on my neck or my headand it's really refreshing,
believe it or not.
Now let's explore some summerexercise opportunities and
leading it off with water-basedactivities, since that's going
to help you mitigate the heatissue, and summer is a great
time for those aquatic exercises, because water is going to
provide natural cooling whileoffering excellent resistant
(17:25):
training and cardio benefits.
Things like pool walking, wateraerobics or swimming can give
you a full-body workout withoutoverheating.
Now another summer strategy isto exercise outdoors in the
early morning.
Take advantage of coolermorning temperatures for cycling
, going for a walk, hiking ormaybe even some outdoor tai chi
(17:49):
to help with your balance andflexibility.
You know, the sky's the limit,so try out a lot of different
things.
The combination of fresh airand natural light and moderate
exercise can set a positive tonefor the day.
Now, if you live in an areawhere it's really hot in the
early morning, then anotherstrategy is an indoor climate
(18:09):
control plan.
Now, this could include yougoing to a shopping mall and do
walking I've seen people do thatIndoor swimming pools or just
go to your air-conditionedfitness center, and that'll help
you stay consistent with yourexercise.
So don't be afraid to walkinside.
I mean, I've seen a lot ofpeople do it.
So if it's, I know, on hot,really hot days and it's too hot
(18:32):
to go outside, I try to takeadvantage of all the indoor
activities that I can.
And then, finally, try tomaximize your vitamin D
production.
Summer offers the bestopportunity for natural vitamin
D synthesis because of the longdays, so try to get 10 to 15
minutes of sun exposure on yourarms and legs, ideally before 10
am or after 4 pm, when the sunis less intense.
(18:55):
This is going to give youvitamin D benefits without
excessive UV exposure.
Vitamin D benefits withoutexcessive UV exposure.
Now, remember, people withParkinson's often have lower
vitamin D levels, makingcatching those sun rays really
valuable.
Now, just like spring,exercising outdoors in the
summer comes with somechallenges as well, and let's
talk about some of thosechallenges.
(19:15):
First up is heat-relatedfatigue.
Heat can exacerbate Parkinson'sfatigue.
Be sure to listen to your bodyand be willing to reduce the
intensity or duration of yourworkout, especially on hot days,
if you feel like you're gettingoverheated.
Stop there are plenty of fluidsto rehydrate and get to a cool
place.
If you're still feelingheat-related symptoms, it's
(19:38):
important that you call yourdoctor immediately and get
yourself checked out so that theissue doesn't exacerbate and
become worse.
So don't try to push yourselfin the heat, because that can
again lead to more seriousissues.
So consider breaking exerciseinto shorter, more frequent
sessions rather than one longworkout.
Now, another issue to keep inmind is medications.
(19:59):
Some Parkinson's medicationscan affect your temperature
regulation or increase yoursensitivity to the sun, so you
want to ask your health careprovider about any necessary
precautions or timingadjustments that you may need
for your summer exercise.
And then, finally, sleepdisruption.
Longer day-to-day hours cansometimes disrupt our sleep
(20:20):
patterns.
Longer day-to-day hours cansometimes disrupt our sleep
patterns.
So if you're exercisingoutdoors in the evening, try to
finish at least two to threehours before bedtime to allow
your body temperature tonormalize.
Alright, now let's provide asummer framework that you can
tailor to your needs.
First, exercise before 10 inthe morning or after 6 pm when
it's cooler.
(20:40):
Second, make sure youprioritize hydration.
So before, during and afterphysical exercise.
Third, remember to have indooralternatives ready on extremely
hot days and again, that couldbe walking in the mall, it could
be going to the local communitycenter for a class or a air
conditioning fitness center.
Community center for a class oran air conditioning fitness
(21:02):
center.
Fourth is take advantage of thewater-based exercises
Opportunities where you can geta great workout in an aquatics
fitness class.
Now I personally participate inthree different water classes.
One's called a tone and flex,the other one's water and motion
, which is a little bit more, alot more cardio.
And the third one is a deepwater class.
(21:22):
Now, they're a great workoutand you get to exercise with
other people.
Plus, as an added benefit, itkeeps you cool.
And then, finally, takeadvantage of summer's extended
daylight hours for mood andenergy benefits.
So, in short, summer exerciseis all about working with the
season's natural rhythms whilerespecting your body's limits.
(21:45):
Remember, don't push yourself,because the heat can really
present some issues, just likethe circle of life.
It's time to move to our nextphase of our Parkinson's
exercise program, and that isthe fall.
As most of you know, fall is aseason of transition, and that
is the fall.
As most of you know, fall is aseason of transition.
It can be either very hot,especially in September, on some
(22:05):
days and cool and crisp onothers.
Now, fall is a time of year forpeople with Parkinson's that
they should start to prepare,both mentally and physically,
for the challenging wintermonths that are coming ahead.
Now the key to a successfulfall exercise plan?
Because you need to makegradual adaptations rather than
making abrupt or major changes.
(22:25):
So in the fall, as daylighthours begin to shorten and the
temperatures begin to cool down,many people with Parkinson's
start to notice subtle changesin their energy levels and mood.
So there's no reason to fightthese feelings, just go with the
flow.
Now there was some interestingresearch on this from the Mayo
Clinic, published in 2024 in anarticle entitled All About the
(22:57):
Seasonal Affected Disorder,which shows that people who
proactively adjust theirexercise routines in the fall
report better mood stability andexercise adherence throughout
the winter.
So the key is to make gradualadjustments rather than waiting
for the weather to force suddenchanges.
All right, so let's look at someof these transitional exercise
strategies.
The first is to consider bothindoor-outdoor, what they call a
hybrid approach.
(23:18):
Since fall weather can be, likethe spring, unpredictable,
developing a hybrid routine,which is the indoor-outdoor, is
highly recommended.
So plan for the days when themorning frost makes outdoor
exercise unsafe, but theafternoon temperatures are
perfect for walking.
So be prepared with a hybridplan that's going to help you
stay consistent.
(23:38):
Next is light preservationtechniques.
So, as the daylight hoursdecrease, you want to maximize
your light exposure through yourexercise timing.
You want to schedule youroutdoor activities during peak
light hours, typically between10 am and 2 pm.
In the fall, even 20 to 30minutes of outdoor exercise
(24:03):
during the peak light hours canhelp maintain your circadian
rhythm.
Now, fall is also a good timeto discuss potential vitamin D
supplementation with yourhealthcare professional.
Now, as natural synthesisdecreases with shorter days and
cooler weather, maintainingadequate vitamin D levels helps
with your mood, your bone healthand your overall Parkinson's
management.
All right, the weather'scooling down in the fall.
(24:25):
What are some fall-specificopportunities that we can take
advantage of?
And let's start with one of mypersonal fall favorites, and
that's what they call leafpeeping walks.
What's leaf peeping?
Well, it's visiting woodedareas to look at the beautiful
fall colors of the leaves.
So it might be walking on anature trail.
It might be going to the woodsand finding an old logging trail
(24:48):
that you can walk on, walkingdown along a river.
It's just using nature'sbeautiful fall colors as a good
motivation for a walking routine.
Now the beauty of it is there'sno equipment required.
You just lace up your sneakersand away you go.
Now the cooler temperaturesmake it more comfortable to walk
(25:08):
during the fall than in thesummer heat.
Now another fun way to get someexercise is to go apple picking
or visit a farm and pick outyour favorite pumpkin.
Apple picking is a greatfunctional exercise, believe it
or not, if you haven't tried it.
The reaching and the walking onuneven terrain and carrying
baskets provides natural balanceand strength training while at
(25:31):
the same time is a great socialactivity.
So if you haven't gone to afarm and tried apple picking, I
highly suggest it All right now.
Next up, while not being afavorite activity, it's a great
exercise, and that's leaf rakingand yard work, and one of the
reasons is raking providesreally good cardiovascular
exercise and it's going to workmultiple muscle groups it's your
(25:54):
arms, your back, your legs,your core, but just remember to
take frequent breaks if you'reraking a large area.
That way you don't overexertyourself and then also your back
will thank you for it.
Now, fall is a great time toexercise outdoors.
It too, like the rest of theseason, comes with some
challenges.
The first is one I personallystruggle with, and that's
(26:15):
adjusting to the time change.
The fall time change cansignificantly impact people with
Parkinson's, because medicationtiming and circadian rhythms
may be disrupted.
Now I know it affects my sleepand energy levels after the time
change, and sometimes it takesme a week or two to get you know
, feeling back to normal.
The next is weatherunpredictability.
(26:39):
Now, as we all know, fallweather can change rapidly.
It's hot one day and cool andchilly the next.
And one of the things I do, andyou can use it or not.
But I have three exerciseoptions One outdoor, one indoor
and one hybrid that I can usedepending on the weather.
So if it's nice outside, I gofor a walk or a hike or ride my
(27:02):
bike.
If it's not nice, I stayindoors, or I can do a hybrid
where I might go out and do 10or 15 minutes in the morning and
then have to go inside beforethe temperature gets too hot.
It all depends.
So, to close out the fall season, let's look at some strategies
for maintaining a consistentexercise program.
(27:23):
First, begin to transition someof your exercise inside, while
continuing to keep your outdooroptions available.
And then next is you want tomaximize your light exposure
during the peak fall hours,which again was between 10 and 2
.
Next, try to incorporate fallactivities like leaf peeping,
raking and apple picking asnatural exercise opportunities
(27:46):
it's a great social activity,believe it or not and then
gradually adjust to shorterdaylight hours.
All right, now let's close outthe seasonal cycle with our
final season, which is winter.
Now, some people love winterand then others hate it, and
winter presents the greatestchallenges for maintaining a
consistent exercise program withParkinson's, but it also offers
(28:08):
some unique opportunities.
If you plan ahead Now, keep inmind that winter routines may
look completely different fromyour summer exercise activities,
and you know what.
That's perfectly okay.
Let's look at how winter canimpact Parkinson's before we dig
into planning in an exerciseprogram for winter Now.
Did you know that cold weathermay intensify certain
(28:29):
Parkinson's symptoms?
Several studies and resourcesconfirm that people with
Parkinson's often reportincreased stiffness, slower
movement and more frequentfreezing episodes during the
winter months.
Now, according to myParkinson's team, colder
temperatures can worsen tremorsand joint rigidity.
The Parkinson's Foundationnotes that freezing of gait
(28:50):
becomes more prevalent in coldenvironments due to changes in
sensory input and motorresponses, and a summary from
patients like me found thatnon-motor symptoms like fatigue
and pain also intensified inwinter, which can contribute to
slower movement and decreasedexercise tolerance.
So, as you can see, you need totake extra precaution when
(29:11):
you're preparing for winterexercise.
All right, so how does old manwinter affect Parkinson's more
than the other times of the year?
Well, there's really no simpleanswer, but several things come
to mind.
The reduced daylight hours canaffect our circadian rhythms and
our vitamin D production.
Cold temperatures can increasemuscle stiffness and I know it
(29:36):
does with me and decreasedactivity levels can lead to
deconditioning.
Now I know if I miss a week ortwo weeks of exercise because of
illness or vacation, I get outof shape really quickly and it
takes me, you know, a while toget back into shape.
So I try to be very consistentwith my workouts.
Now it's not all bad news.
(29:58):
There is a silver lining.
Research from the Parkinson'sUK demonstrates that people who
maintain consistent winterexercise routines report
significantly better symptommanagement and mood stability.
So, as we've always stressed,exercise is one of the major
keys to keeping us moving.
All right, let's take a looknow at some winter strategies
(30:20):
that we can use to keep feelingour best even when the weather's
not.
And let's take a look now atsome winter strategies that we
can use to keep feeling our besteven when the weather's not.
And let's start with lighttherapy.
Believe it or not, lighttherapy has emerged as a
powerful tool for winterParkinson's management.
Now you may think of lighttherapy as something used for
seasonal depression, but newresearch shows that it could do
more.
A 2021 meta-analysis publishedin the journal Biology titled
(30:44):
Bright Light Therapy forParkinson's Disease a literature
review and meta-analysis ofrandomized controlled trials,
and they reviewed clinicaltrials on bright light therapy,
and the findings are promisingfor people with Parkinson's.
The research looked at studieswhere light therapy was used to
improve motor symptoms, mood andsleep.
Now, while the treatmentprotocols varied across studies,
(31:07):
one thing was clear Brightlight exposure may have real
benefits, not just for improvingyour mood or easing sleep
troubles, but potentially evenhelping movement symptoms.
Now, of course, it's not magic,but the researchers said that
what they saw was enough to saythat this therapy deserves a
closer look.
So, for anyone strugglingthrough the dark winter months,
(31:30):
bright light therapy may beworth discussing with your
doctor, because sometimes theright light at the right time
can just be what your brainneeds.
All right, moving on to someindoor cardio options, winter
does provide some differentcardio options to try.
So, for instance, dancing tomusic, and that could be Zumba,
tango, jazz or some other typeof dance class and that can give
(31:54):
you an excellent cardio workout.
And I know I do one at thefitness center where I go to.
They have movement throughmusic and it's really a good
workout and it's fun.
We do it with other people andit's a great workout and it's
going to help you boost yourmood while you're moving to the
music.
Now, if you can't make it to anin-person class, youtube dance
classes designed for people withParkinson's are available Now.
(32:16):
Another option is stairclimbing.
Now this one provides anintense cardio workout in a
short period of time.
Climbing Now this one providesan intense cardio workout in a
short period of time.
Now, as a precaution, you wantto build into this one slowly
and with this short durationuntil you build up your stamina.
Now, also, for both of these,you want to get approval from
your health care professionalfirst.
(32:36):
Next up is one that's oftenoverlooked and not done, because
we either think it's too hardor we get intimidated when we
see people doing it at the gym.
What is it, you ask?
Strength training.
Now, this one's important toinclude in your exercise routine
because we start to lose musclemass as we age.
So winter's an ideal time tofocus on strength training.
(32:59):
And no, you don't have to liftheavy weights.
An ideal time to focus onstrength training, and no, you
don't have to lift heavy weights.
In fact, I use light weights,but I just do more repetitions,
and that helps me stay toned.
So strength training can helpyou reduce muscle stiffness that
can be caused by the colderweather, and research shows that
(33:20):
strength training can improvemotor symptoms and may help slow
disease progression as an addedbonus.
So focus on functionalmovements that help you in your
day-to-day activities.
That could be lunges, reachingfor cans, things like that.
All right now.
Another key component for yourwinter exercise program although
you should do it year-round isbalance and flexibility training
.
Cold winter weather can bringpotentially icy conditions,
(33:43):
which we know, which makesbalance training even more
crucial.
Now, a few ways to help improvebalance training are by taking
yoga or tai chi, where you'reusing slow movements to focus on
your balance.
Now, I know these help meimprove my balance and
flexibility.
And another exercise to do inthe winter months to combat
seasonal affective disorder,according to Dr James McDermott
(34:07):
from the Baylor College ofMedicine, is to actually
increase exercise during wintermonths, not to decrease it.
Now, indoor exercise can alsohelp combat SAD.
The increased endorphin releaseand increased circulation from
physical activity can partiallycompensate for some of the
reduced light exposure duringthe winter months, especially if
(34:27):
you're feeling isolated.
Now, indoor group exercise isanother good way to help with
depression, which we all knowcan worsen during wintertime
because you can't get out asmuch.
So you want to look for groupexercise opportunities like mall
walking groups, communitycenter classes or aquatic
classes.
You just never know, you mightmake a new friend.
(34:48):
All right, let's discuss awinter exercise framework to
keep you active and to help withyour mood and well-being.
First, you want to prioritizeconsistency over intensity.
Let me say that againPrioritize consistency over
intensity.
So it's better to be consistentthan to go hard one day per
week, or maybe one day every twoweeks.
So you want to make sure thatyou stay consistent.
(35:10):
Next is to integrate lighttherapy with exercise when
possible.
Now I know the gym I go to.
They have a red light therapyavailable, so you can check with
your gym or fitness center tosee if they have any late type
of therapy available in yourarea.
All right.
Next is you want to focus onstrength, balance and
flexibility, because they'regoing to be the key to helping
(35:30):
you stay active, reduce yourrisk of falls and help you stave
off muscle stiffness.
Now another key is to maintainsocial connections, interactions
, during the winter months.
So you don't want to becomesocially isolated, and a great
way to do that is through groupexercise classes.
Just remember, it's all aboutconsistency.
(35:51):
Now remember winter exercisesuccess isn't about maintaining
summer performance levels.
It's about staying active andmaintaining a good mood and
building a good base that youcan build on for the spring.
All right, now it's time to puttogether a seasonal exercise
blueprint.
And let's face it, parkinson'sdoesn't take a season off, and
(36:11):
neither should your exerciseprogram.
But here's the key that doesn'tmean it's a one-size-fits-all
workout for all 12 months.
Why?
Well, your body, your energyand even your mood shift with
the seasons.
So let's put a fitness calendarthat moves with our lives and
let's talk about yourfour-season fitness calendar Now
(36:34):
.
We want to.
First, we want to forget thecalendar hanging on the wall or
your refrigerator, because yourseasons might run from November
to March or July to October.
It all depends on the climatewhere you live and your personal
energy levels.
So our plan should summarizewhat we talked about.
In spring.
We want to rebuild our staminaafter winter, so we want to
(36:55):
reintroduce outdoor exercisegradually, which would include
walking, cycling, gardening, andthen, as we roll into summer,
then we can continue to build onour spring exercise gains, take
advantage of the sunshine andvitamin D, and remember to stay
hydrated and cool.
Try to do your walking, hiking,cycling in the early morning or
(37:17):
late in the day to help preventheat-related issues.
Then, in the fall, as theweather cools, we want to stay
consistent with our summeractivities and, if possible,
start some late therapy as thedays grow shorter.
And then, finally, in winter,you want to shift your focus to
maintenance and mood support andmake your indoor workouts and
(37:37):
social interactions your friend.
All right, now let's talk aboutflexible exercise framework,
what I like to call the threeoption rule.
Each day, be prepared with atleast three levels or types of
exercise, depending on theweather and how you feel.
Number your preferred is whenthe weather's great and your
(37:57):
energy level is high, so go forthat 45 minute outdoor walk and
then you have the modified.
Maybe the weather's not so niceand neither is your energy
level, so try a 30 minute indoorwalk.
Just, you just want to stayconsistent.
And then, finally, is theminimum.
Some days only call for a 10minute stretch and you know what
(38:19):
.
That's okay.
So what you want to try to dois have three levels of exercise
.
Then try to keep a simple log ofyour seasonal exercises.
That's going to track yourenergy levels from month to
month, your symptom changesbased on the weather, which
exercises feel best in eachseason and your motivation and
mood.
This is going to help you planwhat activities are best for you
(38:41):
.
And then finally, remember,it's consistency over perfection
.
Nobody's perfect and neithershould your exercise program.
Now I like to use the 80-20rule.
Aim for 80% consistencyyear-round, and that gives you
grace for the rough days.
So that gives you 20% of thedays that you're not feeling
well, but it's going to keep youprogressing and moving in the
(39:04):
right direction.
Now, exercise is not justmovement, it's your medication,
it's a mood booster and momentumall in one package.
So as we wrap up today'sexploration of seasonal exercise
strategies, I want you toremember this Every season
offers opportunities for fun andunique exercises that are going
to help you live your best lifewith Parkinson's.
(39:26):
The key isn't fighting againstseasonal changes, it's learning
to flow with them.
Some key takeaways to rememberFirst is that seasonal
variations in Parkinson'ssymptoms are normal and expected
.
Research shows thatunderstanding and preparing for
those changes can significantlyimprove your quality of life
throughout the year.
Second and I've said thisseveral times consistency is
(39:50):
more important than intensity.
A general winter routine doneconsistently is going to serve
you a lot better than sporadicintense workouts followed by
weeks of inactivity, intenseworkouts followed by weeks of
inactivity.
Third, light exposure, vitaminD levels and mood management are
just as important as physicalexercise for your year-round
wellness with Parkinson's.
(40:10):
And then, finally, flexibilityand preparation are the best
tools.
Having multiple options andseasonal transition plans
eliminate barriers and helps youmaintain momentum and
consistency.
So your action steps shouldinclude looking at your current
exercise routine and askyourself how is this work in
(40:32):
three months?
Am I going to be able to do thesame thing depending on the
climate I live in?
Now, if you discover potentialchallenges, start planning for
those seasonal adaptations.
Create a personal seasonalexercise calendar.
Map out where you'll transitionbetween seasonal approaches and
what some of the equipment andsupport you might need.
(40:54):
Now I want to make sure that youhave all the tools you need to
implement the seasonal strategysuccessfully.
So visit liveparkinsonscom andsubscribe to the free monthly
newsletter.
Each month we dive deep intothe spotlight topic and provide
research and medication updates,and also talk about upcoming
webinars and meetings for you toattend.
(41:16):
There you're also going to findmy free medication and symptom
tracker, which is perfect formonitoring your symptoms and
your exercise responses.
And don't miss out on the ninebalance exercises for better
balance with Parkinson's.
Remember balance training iscrucial year round.
Now, if today's episodeprovided value on your
Parkinson's journey, pleaseconsider supporting my mission
(41:39):
to reach more people living withParkinson's and help improve
their quality of life.
Visit my Ko-fi page at ko-ficomslash live Parkinson's to makea
contribution.
Every donation helps me to beable to continue creating
resources to help reach theParkinson's community.
Thanks for listening andremember, stay healthy, stay
(42:01):
strong and live your best lifewith Parkinson's.
Thanks for listening and I hopeto see you 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
(00:22):
possible living with Parkinson'sto lead a great quality of life
.
Now, today we're diving intosomething that affects every
single one of us living withParkinson's, yet it rarely gets
the attention it deserves.
Picture this it's January,You're looking out at a blanket
of snow, the sun sets around4.30 pm and that exercise
(00:42):
program that felt so manageablein September suddenly feels
impossible.
Or maybe it's sweltering Julyand the thought of your usual
outdoor walk makes you breakinto a sweat before you even
step out the door.
Now here's what I've learnedinteracting with a large number
of people with Parkinson's theseasons just don't change the
weather.
(01:03):
They change everything abouthow we move, how we feel and how
we approach our exerciseroutines.
And for those of us withParkinson's, these seasonal
shifts can feel like navigatinga completely different disease
every few months.
Now, today, we're going to armyou with the knowledge and
strategies to make every seasonyour strongest season.
(01:24):
We'll explore the sciencebehind seasonal mood changes and
Parkinson's.
Discover exercise modificationsthat work with nature instead
of against it, and create ayear-round plan that keeps you
moving.
So, no matter what MotherNature throws your way, you're
prepared.
So, whether you're someone whodreads winter's arrival or
(01:44):
struggles with the summer heat,this episode will transform how
you think about seasonalexercise.
By the end of the episode,you'll have a toolkit of
strategies that will keep youactive, engaged and living your
best life all year round.
So let's start with somethingfascinating that many people
don't realize Parkinson'ssymptoms actually fluctuate with
(02:04):
the seasons, and there's solidscience behind why this happens.
Let's look at the seasonalParkinson's connection Now.
Research that was in theJournal of Quality of Life
Research examined seasonalvariations in Parkinson's
disease.
The study called Quality ofLife Seasonal Fluctuations in
Parkinson's Disease waspublished in Frontiers in
(02:25):
Neurology on January 4, 2023,and they found significant
differences in how peopleexperience their symptoms
throughout the year.
The study revealed that manypeople with Parkinson's report
changes in their motor symptoms,their mood and their overall
quality of life that correlatedirectly with seasonal changes.
All right, but why does thishappen?
(02:46):
Well, there are several keyfactors at play.
First, let's talk about lightexposure.
Our brains are incrediblysensitive to light, and this is
especially important for thoseof us living with Parkinson's.
The shorter days of winterdon't just affect our mood.
They can actually impact ourcircadian rhythms, which affects
everything from sleep qualityto medication effectiveness of
winter don't just affect ourmood they can actually impact
(03:07):
our circadian rhythms, whichaffects everything from sleep
quality to medicationeffectiveness.
Now, a 2022 meta-analysistitled Efficacy and Safety of
Light Therapy as a HomeTreatment for Motor and
Non-Motor Symptoms ofParkinson's Disease that was
published in the Medical ScienceMonitor found that light
therapy can be an effectivetreatment for both motor and
non-motor symptoms ofParkinson's.
(03:28):
The researchers discovered thatcontrolled light exposure
helped improve sleep patterns,moods and even some movement
symptoms.
All right, now let's look atvitamin D, which is often called
the sunshine vitamin, becausesun exposure helps your body
synthesize or make vitamin D.
Now here's where it gets reallyinteresting.
(03:49):
Vitamin D plays a crucial rolein Parkinson's disease
management.
Multiple studies have shownthat people with Parkinson's
often have lower vitamin Dlevels, and this deficiency is
pronounced during winter monthswith less sunlight.
Now, in a 2020 comprehensivereview entitled A Review of the
Relationship Between Vitamin Dand Parkinson's Disease Symptoms
(04:11):
, published in Frontiers inNeurology, the researchers found
that adequate vitamin D levelsmay help protect
dopamine-producing neurons andcould potentially slow disease
progression.
In addition, they found thatpeople with higher vitamin D
levels reported better mood,improved sleep and enhanced
exercise tolerance.
(04:33):
All right, so now let's addressthe elephant in the room, as the
saying goes, and look atseasonal affective disorder, or
SAD.
While anyone can experience SAD, people with Parkinson's are at
a particularly high risk.
We already face higher risk ofdepression.
In fact, studies show that upto 50% of people with
Parkinson's experiencedepression at some point.
(04:54):
Add seasonal light changes tothe mix, and winter can become a
really challenging time forthose of us living with
Parkinson's.
Now, the John Hopkins MedicalCenter reports that regular
exercise is one of the mosteffective treatments for
seasonal mood changes, withresearch showing that 20 minutes
of exercise three times perweek, which is very doable, can
(05:16):
be as effective as anantidepressant medication for
some people.
So again, that's 20 minutes ofexercise three times per week.
So again, that's 20 minutes ofexercise three times per week.
Now, all this is interesting,but what does it mean in
practical terms?
Well, that's a great question.
Well, here's what makes allthis particularly relevant for
Parkinson's.
There's a powerful cycle herethat we need to be aware of.
(05:38):
When we exercise less due toseasonal challenges, our mood
often drops, and when our mooddrops, we're less motivated to
exercise.
And when we exercise less, ourParkinson's symptoms often
worsen, creating a downwardspiral.
But here's the good news we canflip the cycle in our favor.
(05:59):
So by understanding how seasonsaffect our body and we plan
accordingly, we can maintainconsistent exercise habits that
support both our physical andmental well-being year-round.
So the key insight from allthis research is that seasonal
exercise planning isn't just anice-to-have, but it's essential
for optimal Parkinson'smanagement.
(06:20):
So when we adapt our routine towork with seasonal changes
rather than against them, thenwe set ourselves up for success.
Okay, now we've looked at thescience of the seasons and
Parkinson's.
Now let's begin our journey ofexercise through the different
seasons, and let's start withspring.
Why spring?
Well, spring represents renewal, rebirth, and gives us a
(06:43):
perfect opportunity to assessand refresh our exercise routine
After potentially less activewinter months, which I hope not.
Hopefully you'll continue toexercise during the winter.
Spring gives us the longer days,warmer temperatures and some
natural motivation, seeingthings come back to life, the
flowers popping up through theground, the trees are blooming,
(07:06):
new things are growing, and itgives us just a mental boost.
So does spring offer anyadvantages for those of us with
Parkinson's?
Any guesses?
Interestingly, research fromParkinson's Ireland highlights
that spring can be particularlybeneficial for people with
Parkinson's.
The increased daylight helpsregulate our circadian rhythm,
(07:27):
which can improve our sleepquality and medication timing.
The moderate temperatures makeoutdoor exercise a lot more
comfortable, and just thepsychological boost of warmer
weather can significantly impactour motivation levels.
Now I know from personalexperience that I'm more
motivated to exercise outside inthe spring, whether it be
walking, biking or one of myfavorite activities, which is
(07:51):
fly fishing and springtime isthe perfect time for that.
I'm always ready to go and moveand be as active as possible
when the weather's really niceoutside and hopefully you are as
well.
All right, now let's look atsome of the spring exercise
strategies to help us stayactive and mobile, and let us
start off with gradualreactivation protocol.
Now, that sounds prettytechnical, but what does it mean
(08:13):
?
Well, it means that if you'reless active in the winter, you
want to resist the urge to jumpback into intense exercise
immediately.
Now remember the I always givethe example of the tortoise and
the hare steady and slow winsthe race.
So when you're just startingout from winter, if you haven't
been doing very much and it'snice outside.
You don't want to go full tiltand then you're so sore and you
(08:37):
have issues that you stopexercising.
So what you want to try to dois start with 50 to 60 percent
of your previous exerciseintensity and then just
gradually increase by 10% eachweek.
So if you were fairly sedentaryduring the winter, maybe you
start out with a 10-minute walkand then next week you go to a
(08:58):
15-minute walk and then the weekafter that it's a 20-minute
walk until you build back up andbuild your stamina back up.
Not only will your body thankyou for it, but it will help you
make sure that you stayconsistent with your exercise
program as well.
All right.
Next up is outdoor reintegration, which simply means take
(09:18):
advantage of spring's moderatetemperatures to transition some
of your indoor routine outside.
You know, fresh air and naturallight can provide benefits
beyond just physical exercise.
Studies show that outdoorexercise can improve your mood
more effectively than indoorexercise, which is particularly
important given the higher ratesof depression and Parkinson's.
(09:39):
Next up this is one of myfavorites is garden therapy
exercise.
Now, I personally love togarden and to work the soil and
grow a nice vegetable garden and, believe it or not, spring
gardening offers some uniquebenefits to people with
Parkinson's.
With all the reaching, thebending and the fine motor
(10:01):
control required for plantingand weeding, that provides
excellent functional exercise.
I know sometimes when I'mtrying to pick up some of those
tiny seeds and put them in theground, it's really challenging
on my fine motor skills.
Plus, the vitamin D from sunexposure and the mood-boosting
(10:21):
benefits of connecting withnature can be a perfect exercise
and enjoying the outdoors atthe same time.
And then our final springstrategy is balance and
stability focus.
Now, spring's an ideal time tofocus on balance exercises to
help you get ready for the moreactive summer months.
Now nice weather and mildtemperatures are going to allow
you to be proactive outdoors,and that's a great place to do
(10:44):
your balance training.
And one of the reasons is itcan be more challenging outdoors
because you have differences interrain.
If you're standing in the grass, it's not always flat, so it's
a great way to challenge yourbalance.
Now I spend 15 minutes everyday working on balance exercises
and my efforts have really paidoff.
It's really helped to improvemy balance.
(11:05):
So I highly recommend doingbalance exercises every day, if
it's not something that you donow, and one of the simple
things you can do is just theflamingo stance when you're
brushing your teeth just liftone foot off the ground and
stand on one leg and then, aftera minute, do the other side on
(11:27):
one leg and then, after a minute, do the other side.
It's a great way to start toimprove your balance All right
now.
If you're not sure where tostart, visit my website,
libparkinsonscom, and there youcan get the free nine balance
exercises to help you improveyour balance in Parkinson's.
Remember to use a spotter orsomething stable when you're
first setting out and make surethat you get approval from your
doctor first.
All right now.
(11:48):
While spring is a great time forexercise, there are some
challenges to anticipate.
The first is allergies andexercise.
Spring allergies cansignificantly impact our
exercise tolerance, especiallyfor someone with Parkinson's.
So consider timing your outdoorworkouts for when the pollen
count are typically lower, whichis usually mid to late
(12:09):
afternoon, and especially ondays it's not too hot.
You don't want to go out whenit's too hot and then after it
rains, which tends to knock thepollen down.
Now, if need be, keep yourmedications handy and have
indoor options as backups onyour bad allergy days.
Now another challenge isvariable weather patterns.
You know, we know that springweather can be really
(12:29):
unpredictable, so having aflexible exercise option is
crucial.
So that would include a planthat includes indoor
alternatives for when it'seither cold or when you have
those rainy days to deal withyou know, as they say, april
showers, bring May flowers rightand also to deal with those
days where it's unseasonablywarm outside.
And then, finally, many peopleexperience energy level
(12:55):
fluctuations in spring as theirbodies adjust to the changing
light patterns.
So pay attention to yournatural energy rhythms and
schedule your exercise duringyour peak energy times, which
for me is in the morning.
All right, now let's look atrecommending a spring exercise
routine and starting it off withweeks one and two, where you
have general reactivation with20 to 30-minute sessions and you
(13:19):
can focus on flexibility andjust doing some light cardio,
and then, in week three and four, increase your intensity to
moderate levels, whether it bewalking, biking or some other
type of outdoor cardio activity.
Maybe you like to hike or maybeyou like to include some
swimming, but you also want toinclude balance challenges.
In week five and six, you wantto start building towards your
(13:43):
summer routine intensity andinclude a lot more outdoor
activities if possible Nowremember to get approval from
your health care professionalbefore you start any new
exercise program.
That's very important Now.
The goal in spring is steady,sustainable progress that's
going to prepare your body forthe more intense summer
activities While, at the sametime, taking advantage of the
(14:05):
natural mood and energy boostthat comes with the longer,
warmer days.
All right, now let's skip aheadin the calendar and look at
summer exercise and managingheat and maximizing daylight Now
.
Summer has some greatopportunities for outdoor
exercise activities, but it alsohas some unique challenges for
people with Parkinson's thatwe're going to talk about Now.
(14:27):
The long days with daylight canboost our mood and energy
levels, but the heat andhumidity require careful
planning to exercise safely andeffectively.
We don't want anybody gettingoverexerted in the heat and have
issues that way Now.
Really, summer can be adouble-edged sword when it comes
to exercise when you haveParkinson's.
(14:47):
The extended daylight hours ofsummer are incredibly beneficial
for those of us withParkinson's.
More exposure to late from thelonger days means better
circadian rhythm regulation,improved vitamin D production
and often we're in a better mood.
However, we need to be verycareful because heat sensitivity
(15:12):
is a real concern for those ofus with Parkinson's because our
temperature regulation can beaffected by the disease.
So to address heat concerns,let's look at some heat
management strategies, and thefirst one is timing is
everything.
The most crucial summer exercisestrategy is timing.
Don't try to be a hero or pushyourself during the heat of the
day, because you're going to setyourself back and you may have
(15:34):
additional issues from heatexhaustion or heat strokes.
So plan your outdoor activitiesfor either early in the morning
, before 10 am, or in theevening, after 6 pm, when the
temperatures are cooler and UVexposure from the sun is reduced
.
Now research shows that ourcore body temperature is
naturally lower in the earlymorning, making it an ideal time
(15:56):
for intense exercise in theearly morning.
Number two be sure to have ahydration strategy.
People with Parkinson's mayhave altered sweat responses,
making hydration even morecritical.
You have to replace those lostfluids from sweating.
So begin hydrating, usually twoto three hours before exercise,
and then you want to drink sixto eight ounces every 15 or 20
(16:20):
minutes during your activity andcontinue hydrating after
exercise.
Now you want to watch for signsof heat exhaustion excessive
fatigue, dizziness, nausea andconfusion.
Those are signs that you haveheat-related issue.
Number three is dress forsuccess.
Wear light-colored,loose-fitting, moisture-wicking
(16:40):
fabrics.
Now, a hat with a brim is goingto protect your face and hands
from direct sun exposure.
Now one of my favorites is touse cooling towels or bandanas
for cooling my neck duringbreaks when it's hot outside.
I've even done where I've takenlittle towels and wet them and
put them in the freezer and then, when I was done working out,
(17:01):
put that on my neck or my headand it's really refreshing,
believe it or not.
Now let's explore some summerexercise opportunities and
leading it off with water-basedactivities, since that's going
to help you mitigate the heatissue, and summer is a great
time for those aquatic exercises, because water is going to
provide natural cooling whileoffering excellent resistant
(17:25):
training and cardio benefits.
Things like pool walking, wateraerobics or swimming can give
you a full-body workout withoutoverheating.
Now another summer strategy isto exercise outdoors in the
early morning.
Take advantage of coolermorning temperatures for cycling
, going for a walk, hiking ormaybe even some outdoor tai chi
(17:49):
to help with your balance andflexibility.
You know, the sky's the limit,so try out a lot of different
things.
The combination of fresh airand natural light and moderate
exercise can set a positive tonefor the day.
Now, if you live in an areawhere it's really hot in the
early morning, then anotherstrategy is an indoor climate
(18:09):
control plan.
Now, this could include yougoing to a shopping mall and do
walking I've seen people do thatIndoor swimming pools or just
go to your air-conditionedfitness center, and that'll help
you stay consistent with yourexercise.
So don't be afraid to walkinside.
I mean, I've seen a lot ofpeople do it.
So if it's, I know, on hot,really hot days and it's too hot
(18:32):
to go outside, I try to takeadvantage of all the indoor
activities that I can.
And then, finally, try tomaximize your vitamin D
production.
Summer offers the bestopportunity for natural vitamin
D synthesis because of the longdays, so try to get 10 to 15
minutes of sun exposure on yourarms and legs, ideally before 10
am or after 4 pm, when the sunis less intense.
(18:55):
This is going to give youvitamin D benefits without
excessive UV exposure.
Vitamin D benefits withoutexcessive UV exposure.
Now, remember, people withParkinson's often have lower
vitamin D levels, makingcatching those sun rays really
valuable.
Now, just like spring,exercising outdoors in the
summer comes with somechallenges as well, and let's
talk about some of thosechallenges.
(19:15):
First up is heat-relatedfatigue.
Heat can exacerbate Parkinson'sfatigue.
Be sure to listen to your bodyand be willing to reduce the
intensity or duration of yourworkout, especially on hot days,
if you feel like you're gettingoverheated.
Stop there are plenty of fluidsto rehydrate and get to a cool
place.
If you're still feelingheat-related symptoms, it's
(19:38):
important that you call yourdoctor immediately and get
yourself checked out so that theissue doesn't exacerbate and
become worse.
So don't try to push yourselfin the heat, because that can
again lead to more seriousissues.
So consider breaking exerciseinto shorter, more frequent
sessions rather than one longworkout.
Now, another issue to keep inmind is medications.
(19:59):
Some Parkinson's medicationscan affect your temperature
regulation or increase yoursensitivity to the sun, so you
want to ask your health careprovider about any necessary
precautions or timingadjustments that you may need
for your summer exercise.
And then, finally, sleepdisruption.
Longer day-to-day hours cansometimes disrupt our sleep
(20:20):
patterns.
Longer day-to-day hours cansometimes disrupt our sleep
patterns.
So if you're exercisingoutdoors in the evening, try to
finish at least two to threehours before bedtime to allow
your body temperature tonormalize.
Alright, now let's provide asummer framework that you can
tailor to your needs.
First, exercise before 10 inthe morning or after 6 pm when
it's cooler.
(20:40):
Second, make sure youprioritize hydration.
So before, during and afterphysical exercise.
Third, remember to have indooralternatives ready on extremely
hot days and again, that couldbe walking in the mall, it could
be going to the local communitycenter for a class or a air
conditioning fitness center.
Community center for a class oran air conditioning fitness
(21:02):
center.
Fourth is take advantage of thewater-based exercises
Opportunities where you can geta great workout in an aquatics
fitness class.
Now I personally participate inthree different water classes.
One's called a tone and flex,the other one's water and motion
, which is a little bit more, alot more cardio.
And the third one is a deepwater class.
(21:22):
Now, they're a great workoutand you get to exercise with
other people.
Plus, as an added benefit, itkeeps you cool.
And then, finally, takeadvantage of summer's extended
daylight hours for mood andenergy benefits.
So, in short, summer exerciseis all about working with the
season's natural rhythms whilerespecting your body's limits.
(21:45):
Remember, don't push yourself,because the heat can really
present some issues, just likethe circle of life.
It's time to move to our nextphase of our Parkinson's
exercise program, and that isthe fall.
As most of you know, fall is aseason of transition, and that
is the fall.
As most of you know, fall is aseason of transition.
It can be either very hot,especially in September, on some
(22:05):
days and cool and crisp onothers.
Now, fall is a time of year forpeople with Parkinson's that
they should start to prepare,both mentally and physically,
for the challenging wintermonths that are coming ahead.
Now the key to a successfulfall exercise plan?
Because you need to makegradual adaptations rather than
making abrupt or major changes.
(22:25):
So in the fall, as daylighthours begin to shorten and the
temperatures begin to cool down,many people with Parkinson's
start to notice subtle changesin their energy levels and mood.
So there's no reason to fightthese feelings, just go with the
flow.
Now there was some interestingresearch on this from the Mayo
Clinic, published in 2024 in anarticle entitled All About the
(22:57):
Seasonal Affected Disorder,which shows that people who
proactively adjust theirexercise routines in the fall
report better mood stability andexercise adherence throughout
the winter.
So the key is to make gradualadjustments rather than waiting
for the weather to force suddenchanges.
All right, so let's look at someof these transitional exercise
strategies.
The first is to consider bothindoor-outdoor, what they call a
hybrid approach.
(23:18):
Since fall weather can be, likethe spring, unpredictable,
developing a hybrid routine,which is the indoor-outdoor, is
highly recommended.
So plan for the days when themorning frost makes outdoor
exercise unsafe, but theafternoon temperatures are
perfect for walking.
So be prepared with a hybridplan that's going to help you
stay consistent.
(23:38):
Next is light preservationtechniques.
So, as the daylight hoursdecrease, you want to maximize
your light exposure through yourexercise timing.
You want to schedule youroutdoor activities during peak
light hours, typically between10 am and 2 pm.
In the fall, even 20 to 30minutes of outdoor exercise
(24:03):
during the peak light hours canhelp maintain your circadian
rhythm.
Now, fall is also a good timeto discuss potential vitamin D
supplementation with yourhealthcare professional.
Now, as natural synthesisdecreases with shorter days and
cooler weather, maintainingadequate vitamin D levels helps
with your mood, your bone healthand your overall Parkinson's
management.
All right, the weather'scooling down in the fall.
(24:25):
What are some fall-specificopportunities that we can take
advantage of?
And let's start with one of mypersonal fall favorites, and
that's what they call leafpeeping walks.
What's leaf peeping?
Well, it's visiting woodedareas to look at the beautiful
fall colors of the leaves.
So it might be walking on anature trail.
It might be going to the woodsand finding an old logging trail
(24:48):
that you can walk on, walkingdown along a river.
It's just using nature'sbeautiful fall colors as a good
motivation for a walking routine.
Now the beauty of it is there'sno equipment required.
You just lace up your sneakersand away you go.
Now the cooler temperaturesmake it more comfortable to walk
(25:08):
during the fall than in thesummer heat.
Now another fun way to get someexercise is to go apple picking
or visit a farm and pick outyour favorite pumpkin.
Apple picking is a greatfunctional exercise, believe it
or not, if you haven't tried it.
The reaching and the walking onuneven terrain and carrying
baskets provides natural balanceand strength training while at
(25:31):
the same time is a great socialactivity.
So if you haven't gone to afarm and tried apple picking, I
highly suggest it All right now.
Next up, while not being afavorite activity, it's a great
exercise, and that's leaf rakingand yard work, and one of the
reasons is raking providesreally good cardiovascular
exercise and it's going to workmultiple muscle groups it's your
(25:54):
arms, your back, your legs,your core, but just remember to
take frequent breaks if you'reraking a large area.
That way you don't overexertyourself and then also your back
will thank you for it.
Now, fall is a great time toexercise outdoors.
It too, like the rest of theseason, comes with some
challenges.
The first is one I personallystruggle with, and that's
(26:15):
adjusting to the time change.
The fall time change cansignificantly impact people with
Parkinson's, because medicationtiming and circadian rhythms
may be disrupted.
Now I know it affects my sleepand energy levels after the time
change, and sometimes it takesme a week or two to get you know
, feeling back to normal.
The next is weatherunpredictability.
(26:39):
Now, as we all know, fallweather can change rapidly.
It's hot one day and cool andchilly the next.
And one of the things I do, andyou can use it or not.
But I have three exerciseoptions One outdoor, one indoor
and one hybrid that I can usedepending on the weather.
So if it's nice outside, I gofor a walk or a hike or ride my
(27:02):
bike.
If it's not nice, I stayindoors, or I can do a hybrid
where I might go out and do 10or 15 minutes in the morning and
then have to go inside beforethe temperature gets too hot.
It all depends.
So, to close out the fall season, let's look at some strategies
for maintaining a consistentexercise program.
(27:23):
First, begin to transition someof your exercise inside, while
continuing to keep your outdooroptions available.
And then next is you want tomaximize your light exposure
during the peak fall hours,which again was between 10 and 2
.
Next, try to incorporate fallactivities like leaf peeping,
raking and apple picking asnatural exercise opportunities
(27:46):
it's a great social activity,believe it or not and then
gradually adjust to shorterdaylight hours.
All right, now let's close outthe seasonal cycle with our
final season, which is winter.
Now, some people love winterand then others hate it, and
winter presents the greatestchallenges for maintaining a
consistent exercise program withParkinson's, but it also offers
(28:08):
some unique opportunities.
If you plan ahead Now, keep inmind that winter routines may
look completely different fromyour summer exercise activities,
and you know what.
That's perfectly okay.
Let's look at how winter canimpact Parkinson's before we dig
into planning in an exerciseprogram for winter Now.
Did you know that cold weathermay intensify certain
(28:29):
Parkinson's symptoms?
Several studies and resourcesconfirm that people with
Parkinson's often reportincreased stiffness, slower
movement and more frequentfreezing episodes during the
winter months.
Now, according to myParkinson's team, colder
temperatures can worsen tremorsand joint rigidity.
The Parkinson's Foundationnotes that freezing of gait
(28:50):
becomes more prevalent in coldenvironments due to changes in
sensory input and motorresponses, and a summary from
patients like me found thatnon-motor symptoms like fatigue
and pain also intensified inwinter, which can contribute to
slower movement and decreasedexercise tolerance.
So, as you can see, you need totake extra precaution when
(29:11):
you're preparing for winterexercise.
All right, so how does old manwinter affect Parkinson's more
than the other times of the year?
Well, there's really no simpleanswer, but several things come
to mind.
The reduced daylight hours canaffect our circadian rhythms and
our vitamin D production.
Cold temperatures can increasemuscle stiffness and I know it
(29:36):
does with me and decreasedactivity levels can lead to
deconditioning.
Now I know if I miss a week ortwo weeks of exercise because of
illness or vacation, I get outof shape really quickly and it
takes me, you know, a while toget back into shape.
So I try to be very consistentwith my workouts.
Now it's not all bad news.
(29:58):
There is a silver lining.
Research from the Parkinson'sUK demonstrates that people who
maintain consistent winterexercise routines report
significantly better symptommanagement and mood stability.
So, as we've always stressed,exercise is one of the major
keys to keeping us moving.
All right, let's take a looknow at some winter strategies
(30:20):
that we can use to keep feelingour best even when the weather's
not.
And let's take a look now atsome winter strategies that we
can use to keep feeling our besteven when the weather's not.
And let's start with lighttherapy.
Believe it or not, lighttherapy has emerged as a
powerful tool for winterParkinson's management.
Now you may think of lighttherapy as something used for
seasonal depression, but newresearch shows that it could do
more.
A 2021 meta-analysis publishedin the journal Biology titled
(30:44):
Bright Light Therapy forParkinson's Disease a literature
review and meta-analysis ofrandomized controlled trials,
and they reviewed clinicaltrials on bright light therapy,
and the findings are promisingfor people with Parkinson's.
The research looked at studieswhere light therapy was used to
improve motor symptoms, mood andsleep.
Now, while the treatmentprotocols varied across studies,
(31:07):
one thing was clear Brightlight exposure may have real
benefits, not just for improvingyour mood or easing sleep
troubles, but potentially evenhelping movement symptoms.
Now, of course, it's not magic,but the researchers said that
what they saw was enough to saythat this therapy deserves a
closer look.
So, for anyone strugglingthrough the dark winter months,
(31:30):
bright light therapy may beworth discussing with your
doctor, because sometimes theright light at the right time
can just be what your brainneeds.
All right, moving on to someindoor cardio options, winter
does provide some differentcardio options to try.
So, for instance, dancing tomusic, and that could be Zumba,
tango, jazz or some other typeof dance class and that can give
(31:54):
you an excellent cardio workout.
And I know I do one at thefitness center where I go to.
They have movement throughmusic and it's really a good
workout and it's fun.
We do it with other people andit's a great workout and it's
going to help you boost yourmood while you're moving to the
music.
Now, if you can't make it to anin-person class, youtube dance
classes designed for people withParkinson's are available Now.
(32:16):
Another option is stairclimbing.
Now this one provides anintense cardio workout in a
short period of time.
Climbing Now this one providesan intense cardio workout in a
short period of time.
Now, as a precaution, you wantto build into this one slowly
and with this short durationuntil you build up your stamina.
Now, also, for both of these,you want to get approval from
your health care professionalfirst.
(32:36):
Next up is one that's oftenoverlooked and not done, because
we either think it's too hardor we get intimidated when we
see people doing it at the gym.
What is it, you ask?
Strength training.
Now, this one's important toinclude in your exercise routine
because we start to lose musclemass as we age.
So winter's an ideal time tofocus on strength training.
(32:59):
And no, you don't have to liftheavy weights.
An ideal time to focus onstrength training, and no, you
don't have to lift heavy weights.
In fact, I use light weights,but I just do more repetitions,
and that helps me stay toned.
So strength training can helpyou reduce muscle stiffness that
can be caused by the colderweather, and research shows that
(33:20):
strength training can improvemotor symptoms and may help slow
disease progression as an addedbonus.
So focus on functionalmovements that help you in your
day-to-day activities.
That could be lunges, reachingfor cans, things like that.
All right now.
Another key component for yourwinter exercise program although
you should do it year-round isbalance and flexibility training
.
Cold winter weather can bringpotentially icy conditions,
(33:43):
which we know, which makesbalance training even more
crucial.
Now, a few ways to help improvebalance training are by taking
yoga or tai chi, where you'reusing slow movements to focus on
your balance.
Now, I know these help meimprove my balance and
flexibility.
And another exercise to do inthe winter months to combat
seasonal affective disorder,according to Dr James McDermott
(34:07):
from the Baylor College ofMedicine, is to actually
increase exercise during wintermonths, not to decrease it.
Now, indoor exercise can alsohelp combat SAD.
The increased endorphin releaseand increased circulation from
physical activity can partiallycompensate for some of the
reduced light exposure duringthe winter months, especially if
(34:27):
you're feeling isolated.
Now, indoor group exercise isanother good way to help with
depression, which we all knowcan worsen during wintertime
because you can't get out asmuch.
So you want to look for groupexercise opportunities like mall
walking groups, communitycenter classes or aquatic
classes.
You just never know, you mightmake a new friend.
(34:48):
All right, let's discuss awinter exercise framework to
keep you active and to help withyour mood and well-being.
First, you want to prioritizeconsistency over intensity.
Let me say that againPrioritize consistency over
intensity.
So it's better to be consistentthan to go hard one day per
week, or maybe one day every twoweeks.
So you want to make sure thatyou stay consistent.
(35:10):
Next is to integrate lighttherapy with exercise when
possible.
Now I know the gym I go to.
They have a red light therapyavailable, so you can check with
your gym or fitness center tosee if they have any late type
of therapy available in yourarea.
All right.
Next is you want to focus onstrength, balance and
flexibility, because they'regoing to be the key to helping
(35:30):
you stay active, reduce yourrisk of falls and help you stave
off muscle stiffness.
Now another key is to maintainsocial connections, interactions
, during the winter months.
So you don't want to becomesocially isolated, and a great
way to do that is through groupexercise classes.
Just remember, it's all aboutconsistency.
(35:51):
Now remember winter exercisesuccess isn't about maintaining
summer performance levels.
It's about staying active andmaintaining a good mood and
building a good base that youcan build on for the spring.
All right, now it's time to puttogether a seasonal exercise
blueprint.
And let's face it, parkinson'sdoesn't take a season off, and
(36:11):
neither should your exerciseprogram.
But here's the key that doesn'tmean it's a one-size-fits-all
workout for all 12 months.
Why?
Well, your body, your energyand even your mood shift with
the seasons.
So let's put a fitness calendarthat moves with our lives and
let's talk about yourfour-season fitness calendar Now
(36:34):
.
We want to.
First, we want to forget thecalendar hanging on the wall or
your refrigerator, because yourseasons might run from November
to March or July to October.
It all depends on the climatewhere you live and your personal
energy levels.
So our plan should summarizewhat we talked about.
In spring.
We want to rebuild our staminaafter winter, so we want to
(36:55):
reintroduce outdoor exercisegradually, which would include
walking, cycling, gardening, andthen, as we roll into summer,
then we can continue to build onour spring exercise gains, take
advantage of the sunshine andvitamin D, and remember to stay
hydrated and cool.
Try to do your walking, hiking,cycling in the early morning or
(37:17):
late in the day to help preventheat-related issues.
Then, in the fall, as theweather cools, we want to stay
consistent with our summeractivities and, if possible,
start some late therapy as thedays grow shorter.
And then, finally, in winter,you want to shift your focus to
maintenance and mood support andmake your indoor workouts and
(37:37):
social interactions your friend.
All right, now let's talk aboutflexible exercise framework,
what I like to call the threeoption rule.
Each day, be prepared with atleast three levels or types of
exercise, depending on theweather and how you feel.
Number your preferred is whenthe weather's great and your
(37:57):
energy level is high, so go forthat 45 minute outdoor walk and
then you have the modified.
Maybe the weather's not so niceand neither is your energy
level, so try a 30 minute indoorwalk.
Just, you just want to stayconsistent.
And then, finally, is theminimum.
Some days only call for a 10minute stretch and you know what
(38:19):
.
That's okay.
So what you want to try to dois have three levels of exercise
.
Then try to keep a simple log ofyour seasonal exercises.
That's going to track yourenergy levels from month to
month, your symptom changesbased on the weather, which
exercises feel best in eachseason and your motivation and
mood.
This is going to help you planwhat activities are best for you
(38:41):
.
And then finally, remember,it's consistency over perfection
.
Nobody's perfect and neithershould your exercise program.
Now I like to use the 80-20rule.
Aim for 80% consistencyyear-round, and that gives you
grace for the rough days.
So that gives you 20% of thedays that you're not feeling
well, but it's going to keep youprogressing and moving in the
(39:04):
right direction.
Now, exercise is not justmovement, it's your medication,
it's a mood booster and momentumall in one package.
So as we wrap up today'sexploration of seasonal exercise
strategies, I want you toremember this Every season
offers opportunities for fun andunique exercises that are going
to help you live your best lifewith Parkinson's.
(39:26):
The key isn't fighting againstseasonal changes, it's learning
to flow with them.
Some key takeaways to rememberFirst is that seasonal
variations in Parkinson'ssymptoms are normal and expected
.
Research shows thatunderstanding and preparing for
those changes can significantlyimprove your quality of life
throughout the year.
Second and I've said thisseveral times consistency is
(39:50):
more important than intensity.
A general winter routine doneconsistently is going to serve
you a lot better than sporadicintense workouts followed by
weeks of inactivity, intenseworkouts followed by weeks of
inactivity.
Third, light exposure, vitaminD levels and mood management are
just as important as physicalexercise for your year-round
wellness with Parkinson's.
(40:10):
And then, finally, flexibilityand preparation are the best
tools.
Having multiple options andseasonal transition plans
eliminate barriers and helps youmaintain momentum and
consistency.
So your action steps shouldinclude looking at your current
exercise routine and askyourself how is this work in
(40:32):
three months?
Am I going to be able to do thesame thing depending on the
climate I live in?
Now, if you discover potentialchallenges, start planning for
those seasonal adaptations.
Create a personal seasonalexercise calendar.
Map out where you'll transitionbetween seasonal approaches and
what some of the equipment andsupport you might need.
(40:54):
Now I want to make sure that youhave all the tools you need to
implement the seasonal strategysuccessfully.
So visit liveparkinsonscom andsubscribe to the free monthly
newsletter.
Each month we dive deep intothe spotlight topic and provide
research and medication updates,and also talk about upcoming
webinars and meetings for you toattend.
(41:16):
There you're also going to findmy free medication and symptom
tracker, which is perfect formonitoring your symptoms and
your exercise responses.
And don't miss out on the ninebalance exercises for better
balance with Parkinson's.
Remember balance training iscrucial year round.
Now, if today's episodeprovided value on your
Parkinson's journey, pleaseconsider supporting my mission
(41:39):
to reach more people living withParkinson's and help improve
their quality of life.
Visit my Ko-fi page at ko-ficomslash live Parkinson's to makea
contribution.
Every donation helps me to beable to continue creating
resources to help reach theParkinson's community.
Thanks for listening andremember, stay healthy, stay
(42:01):
strong and live your best lifewith Parkinson's.
Thanks for listening and I hopeto see you soon.
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