August 19, 2025 • 30 mins
Are you living with Parkinson's disease or caring for someone who is? For years, exercise was recommended to simply manage symptoms, but the latest scientific research is revealing something truly groundbreaking: your workout could be the most powerful medicine for the Parkinson's brain.
In this episode of Live Parkinson's - Live an Exceptional Life, we dive deep into the cutting-edge science behind this revolutionary idea. We'll explore how getting your heart rate up can activate neuroplasticity, your brain's incredible ability to reorganize itself.
In this episode, you will discover:
- How high-intensity exercise acts as a powerful catalyst for neuroplasticity.
- The role of key chemicals like BDNF (Brain-Derived Neurotrophic Factor), and how it acts like a "fertilizer" for your brain cells.
- How to protect dopamine-producing neurons and potentially slow down Parkinson's progression.
- Practical advice on the best types of exercise for Parkinson's, from cardio to resistance training.
This episode is a must-listen for anyone seeking to empower themselves and take control of their wellness journey.
Visit liveparkinsons.com to learn more about my story and get free resources:
- Subscribe to our free monthly newsletter.
- Download your free "8 Balance Exercises for Improving Balance" and the "Parkinson’s Medication and Symptom Tracker."
- If you find this content valuable, please consider supporting my efforts by visiting my Ko-Fi page: Ko-Fi.com/liveparkinsons.
- To learn more about my personal journey and the importance of exercise, get my book, Spectacular Life: 4 Strategies for Living with Parkinson's.
#ParkinsonsDisease, #ParkinsonsExercise, #ExerciseIsMedicine, #Neuroplasticity, #BrainHealth, #Dopamine, #LivingWithParkinsons, #ParkinsonsAwareness, #LiveParkinsons, #HealthPodcast
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 (00:10):
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
.
Now, today's topic is thescience of sweat how exercise
rewires the Parkinson's brain.
(00:31):
Now I'd like you to imagine abrain under attack, slowly
losing its ability tocommunicate.
Now imagine a way to send in ateam of reinforcements, not with
a new drug, but through thesimple act of a run, a bike ride
or a boxing class.
So we'll uncover the sciencebehind the science of sweat and
(00:53):
reveal how high-intensityexercise is proving to be one of
the most promising avenues forprotecting the Parkinson's brain
.
Now, after my Parkinson'sdiagnosis, I spent three months
researching everything I couldlearn about Parkinson's, and
then I distilled it down intofour key strategies or pillars,
if you will that I was going touse as my primary focus on my
(01:14):
Parkinson's journey, and theywere exercise, nutrition,
optimism and social interaction.
Exercise has been one of thekey drivers for helping me live
an exceptional life withParkinson's, and that's why I
had a number of podcasts onexercise, because I want
everyone to see the benefitsthat exercise can have on your
(01:36):
Parkinson's journey and to helpyou live your best life.
So in this episode, I want toshare some of the highlights of
the research on biologicalreasons behind why exercise is
proving to be so beneficial, butthen also give you the
practical how to implementexercise to get the benefit for
your brain and your body.
And then, finally, we'll talkabout creating a sustainable
(01:59):
routine so that you can enjoywhat you're doing, so you can
continue to do it and maximizethe results that you can achieve
.
So I hope you'll join me inthis journey as we explore and
discover the science of sweatand how exercise can rewire our
Parkinson's brain so that we canlive the life that we want to
live.
So let's dive in and getstarted looking at the
(02:19):
biological why exercise andsweating is so important for our
Parkinson's brain, why exerciseand sweating is so important
for our Parkinson's brain.
Now, to understand how exercisehelps us, first we have to talk
about a concept calledneuroplasticity.
Now, I've talked about this onother podcasts, but it's always
nice to have a refresher Now.
Neuroplasticity is a big word,but the idea behind it is
(02:42):
actually a beautiful and simplething.
So so think of your brain notas a static, hardwired machine
that can't change, but as aliving breathing well, it's not
actually breathing, but itsounded good constantly changing
superhighway.
Neuroplasticity is the brain'sability to reorganize itself by
(03:02):
forming new neural connections.
It's the reason a stroke victimcan relearn to walk or speak
and it's the reason you canlearn a new skill or language at
any age.
Or if you decide to pick up amusical instrument and practice
every day, your neuroplasticityis going to help you build those
new neural pathways to help youlearn that musical instrument.
(03:23):
When your brain is challenged,it will find new routes and
it'll help build new connections.
Now, in Parkinson's, the road onthis superhighway, specifically
the ones that rely on theneurotransmitter dopamine start
to close down.
The cells in the substantianigra and that's the part of the
brain that we'll call thedopamine factory begin to die
(03:45):
off, leading to motor symptomsassociated with Parkinson's.
So for a long time the focuswas on replacing the dopamine
with medication, and whilethat's a critical and key
component of treatment, thatdoesn't always address the
underlying issue of the braincells dying off.
But here's where exercise,specifically high-intensity
(04:05):
exercise, comes in as agame-changer.
Now research is showing thatpushing yourself, getting your
heart rate up and, yes, dare Isay it, breaking a sweat acts as
a powerful catalyst forneuroplasticity.
So we're essentially talkingabout the use-it-or-lose lose it
principle, except on a cellularlevel.
(04:26):
So when you vigorouslychallenge your body, your brain
responds by strengtheningexisting connections and even
creating new ones.
So essentially, they'rebuilding detours around the
damaged roads.
Now, this isn't just a theory,or Chris telling you this
because he says exercise isimportant.
It's actually being observed inclinical studies.
(04:47):
Now there was a study publishedin NPJ Parkinson's Disease out
of Yale University School ofMedicine on February 9th 2024.
And it was titledHigh-Intensity Exercise May
Reverse Neurodegeneration inParkinson's Disease, by Dr
Sewell Taneaz MD, phd.
And Evan Morris PhD.
(05:08):
And the study showed somethingremarkable In patients with
Parkinson's who engaged inhigh-intensity aerobic exercise,
imaging confirmed that theirbrains weren't just blowing down
.
The dopamine-producing neuronswere actually growing healthier
and producing stronger dopaminesignals.
So this was the first timeimaging was used to show that
(05:31):
exercise could alter brainbiology in Parkinson's patients,
not just slow the degeneration,but potentially reverse it.
Okay, I hope you're hanging inthere with me All right.
Now this brings us on to one ofthe most exciting molecules in
the whole process.
Bdnf Okay, I'm a science nerdthere, I said it.
Now.
(05:51):
Bnf stands for brain-derivedneurotropic factor.
And no, this won't be on thetest, so you don't have to worry
about that.
So think of BDNF as a kind ofmiracle grow or fertilizer for
your brain cells.
It's a protein that's crucialfor growth, survival and
maintenance of your neurons orbrain cells and guess what?
Releases a flood of it.
(06:12):
You guessed it, I knew it.
You're all so smart.
Yes, it's high-intensityexercise.
This is a two-part punchagainst the disease.
First, that surge of BDNF helpsprotect the existing dopamine
producing neurons that are stillhanging on, helping prevent
their cell death.
And then second, and this iskey BDNF helps make the
(06:35):
remaining neurons more efficientat using dopamine, so they're
still able to produce dopamine.
So it's like turning up thesignal on the radio to get a
clearer sound, even if thesignal is weaker than it used to
be.
Now the result is a bettermotor function and slowing of
disease progression.
Now clinical trials like theSPARKS-3 trial, which stands for
(06:59):
Study in Parkinson's Disease ofExercise, is one of the most
ambitious and scientificallyrigorous efforts to determine
whether high-intensity aerobicexercise can slow the
progression of Parkinson'sdisease.
Now it was published in thejournal Trials on October 6th of
2022 by authors Patterson et al, and what the researchers
(07:20):
wanted to know is can regular,intense treadmill workouts
actually change the course ofParkinson's not just improve
symptoms, but affect theunderlying biology?
So let's take a look at whatthey did.
370 people with early stageParkinson's disease, all of whom
were not on medication yet,were enrolled, and the reason
(07:42):
that they didn't want the peopleon medication was so that the
researchers could isolate theeffects of exercise.
So the participants were brokendown into two groups.
There was a moderate intensityexercise group that exercised at
60 to 65 percent of theirtarget max heart rate, and then
there was a high intensityexercise group that exercised at
(08:02):
80 to 85 percent of theirmaximum heart rate.
And then they followed astructured treadmill program for
18 months, with follow-upextending for 24 months, and
what the researchers measuredwere motor symptoms.
They did brain imaging to trackdopamine transporter activity.
They looked at gait, cognition,fitness and quality of life, as
(08:26):
well as biomarkers like BDNFfor brain health and CRP for
inflammation.
So what did the researchersfind, drumroll, please?
Exercise showed signals ofslowing motor symptom
(08:46):
progression, and thenparticipants in the high
intensity group had less declinein motor function compared to
the moderate group, and theimaging hinted at preserved
dopamine activity, which is huge.
So this is the firstlarge-scale trial to suggest
that exercise might not onlyhelp us feel better, but it
might actually change thebiology of Parkinson's.
(09:07):
Now, as an instructor forPedaling for Parkinson's, I've
seen firsthand how movementtransforms lives.
But now we have science backingup what many of us has felt
intuitively that exercise isn'tjust a therapy, it's medicine
for our brain and body.
Now, remember to always seekapproval from your doctor before
starting any new exerciseprogram to ensure that it's
(09:29):
appropriate for you, and thenthey can also suggest a program
that meets your specific needs.
So to summarize all this, whenwe talk about high-intensity
exercise and Parkinson's, we'renot just talking about physical
fitness.
We're talking about a powerfulneurobiological intervention.
So what we're talking about isusing the body to heal the brain
(09:54):
.
All right now.
In the last segment, we exploredthe why is exercise more than
just movement.
For people with Parkinson's,exercise is medicine.
It's rewiring our brain.
All right, now let's shiftgears and talk about the what
and the how than just movement.
For people with Parkinson's,exercise is medicine.
It's rewiring our brain.
All right, now, let's shiftgears and talk about the what
and the how.
So what exactly should exerciselook like?
What's the prescription, if youwill, because not all movement
(10:17):
is created equally.
When it comes to Parkinson's,the science is clear Intensity,
variety and consistency matter.
Now let's lead it off with thepowerhouse high-intensity
aerobic exercise.
Now, this isn't just aboutgetting in your steps not that
your steps aren't important, somake sure you keep doing those
(10:39):
but it's about getting yourheart rate up.
The goal is to reach 80 to 85percent of your maximum heart
rate, ideally at least threetimes per week.
Why?
Because this level of intensitystimulates neuroplasticity, the
brain's ability to adapt andrewire, it boosts dopamine
(10:59):
efficiency, it improves motorfunction and it even enhances
mood and cognition.
So think of it like this Everytime your heart pounds, your
brain gets a wake-up call, whichmine definitely needs all the
time.
So, whether it's cycling, briskwalking, swimming or using a
treadmill, if you're breathinghard and you're sweating, then
(11:23):
you're in the zone All right.
Next up is resistance training.
So this is all about buildingand maintaining muscle mass,
which is crucial for ourstability, our posture and our
overall health, and Parkinson'soften leads to muscle weakness
and reduced coordination, whichincreases the risk of falls and
injuries helps us counteractthat.
(11:46):
Now, before you panic and say Ican't do strength training,
tell yourself yes, I can.
Now I never liked the word Ican't do something.
I believe that we're allcapable of learning and doing
new things.
You just have to start andbreak it down into small steps
Because, remember, not everyonewho does something at the
(12:08):
professional level started outthat way.
They started out just likeeveryone else.
They started out with thebasics and then they build on it
.
But I digress All right nowback to strength training, using
weights and I use lighterweights with more repetition
because I don't need to useheavy weights to bulk up and try
to get big.
I use lighter weights with morerepetition just to stay toned,
(12:31):
as I'm just trying to maintainmuscle mass as I get older,
which is going to help me withmy stability.
So I don't need to go to thegym and try to be throwing
around 75 pound dumbbells.
Just use lighter weights andthat's going to help you as well
.
And then resistance bands,which I use regularly, and they
really come in a variety oftensions.
You can get 5, 10, 15, 20 pound, etc.
(12:54):
Or you can do body weightexercises like squats, push-ups
on your knees or just do somepush-ups against the wall, for
example, and they're going tohelp you improve your balance,
bone density and give youconfidence in movement.
Now here's the bonus Strongermuscles mean better support for
your joints and smoothermovement patterns.
(13:16):
All right, now let's talk abouteveryone's favorite balance and
coordination, the motor skillsthat are most affected by
Parkinson's.
Now here's the nice thing.
This is where activities likeTai Chi, boxing and dance shine
in helping with our balance andcoordination.
Now, tai Chi offers slow,deliberate movements that
(13:39):
improve proprioception, which isa big word, but all it is
essentially is your brain'sability to tell where your body
is in space, and that's going tohelp you reduce fall risk.
Now, I've personally done TaiChi and I enjoy it, but I'll be
perfectly honest with you.
If you're a person who feelslike you have to be on the go
(13:59):
all the time, the first two orthree sessions are going to be
very hard, because it forces youto slow down, breathe and make
mindful movements, which can behard if your mind and body just
want to go, go, go, but I dopersonally recommend it.
So, if you're one of thosepeople that just has to go all
the time and your brain'sconstantly moving.
(14:20):
Tai Chi is going to help youslow down.
Take those nice gentlemovements and help you with your
breathing and slowing down, soI highly recommend it.
Next up is boxing, especiallynon-contact boxing like
rocksteady boxing.
Now, I don't know about you,but I don't like getting punched
in the head or the stomach orthe ribs, so non-contact boxing
(14:44):
is really the best way to go.
Now, rock Rock Steady Boxingchallenges your agility, your
reaction time and your rhythm.
Now, I participated in RockSteady Boxing and I really
enjoyed it.
Not only is it a great workout,you get to do it with other
people and it definitely helpedme with my balance, and I'll
tell you what it sure does toget your heart rate up.
(15:05):
And then, finally, movement withdance.
Now, while I particularly havetwo left feet, dancing is great
because it combines movementwith music and it also helps
with your memory, so it engagesboth the body and the brain in
powerful ways.
Now the nice thing is there'sall kinds of dance to help get
your heart rate up, and thesewould include dances like tango
(15:32):
heart rate up.
And these would include danceslike tango, zumba, freestyle,
tap.
All these are going to help youget your heart rate up and
they're just fun and they'refunctional.
But then there's some peoplethat maybe wanted to do ballroom
dancing.
So dancing is going to help toretrain the brain to respond,
adapt and stabilize.
Going to help to retrain thebrain to respond, adapt and
stabilize.
Now I just got back from aDavis Phinney Foundation Victory
(15:54):
Leadership Summit in Golden,colorado, to learn more from the
experts on the Pedaling forParkinson's program.
Now we learned about somecutting edge research that was
done on exercising and cyclingand disease progression.
There was also a session onmusic and Parkinson's and Doug
Picard from DopaBeats shared howhe uses music to help with
(16:14):
memory movement, especially withrhythm, to help Parkinson's
patients.
So check out DopaBeats onlineif you want more information.
All right, now let's switchgears a little bit and discuss
some common fears that peoplewith Parkinson's may have about
high-intensity aerobic exercise.
Now I know some of you might bethinking am I pushing too hard?
(16:36):
Is it too late to start?
Let me be clear and honest.
It's never too late to start,and with professional guidance
from your doctor and a certifiedphysical therapist who has
experience with Parkinson'spatients, these exercises are
not only safe, they areessential.
Again, it's crucial that youget approval from your doctor
before starting any new exerciseprogram, to ensure that it's
(17:00):
safe and effective and it meetsyour personal health care needs.
Now, working with a physicaltherapist, an exercise
physiologist or a Parkinson'strained instructor ensures that
your workouts are going to betailored to your specific
abilities and goals.
They're going to be able tohelp you progress safely, build
confidence, and then they'realso going to help you celebrate
(17:21):
every win, no matter how small.
Now remember, fear is natural,but then so is growth, and every
drop of sweat is a signal toyour brain that you're still
here and you're still fighting.
So, whether you're lacing upyour shoes for a brisk walk, or
you're going over and picking upsome dumbbells or some
resistance bands, or you'restepping into a dance class,
(17:44):
know this You're not justexercising.
You're rewiring and reclaimingliving the life that you want to
live.
All right now.
We've talked about the whybehind exercise for Parkinson's,
and we've broken down the what,the types of movement that make
the biggest impact.
Now let's talk about the how.
How do you make it stick?
(18:04):
How do you turn exercise from achore into a lifestyle?
Because here's the truthConsistency is where the magic
happens.
It's not just about trying todo everything.
It's about doing somethingregularly, enjoying what you're
doing and doing it with apurpose.
(18:25):
Now let's talk about making itstick and let's give you some
actionable tips to help youalong the way, and let's start
out with some practicalstrategies to help you build a
routine that's going to last.
Let's start off with number oneSchedule exercise like it's a
doctor's appointment.
Put it on your calendar andtreat it like it's a
non-negotiable item.
(18:46):
You're not going to cancel yourdoctor's appointment, so do the
same with exercise.
Make sure you treat it as anon-negotiable item.
Number two start small.
Even 10 minutes a day is goingto be a win.
You want to build momentumgradually and you don't want to
go full out crazy on day one,because then you'll be one of
(19:06):
those one and done type ofpeople because you're going to
be so sore and you're not goingto be able to move.
Number three you want to trackyour progress, so use a journal,
an app or the calendar tocelebrate consistency.
Now I personally use an AppleWatch to track my exercise on a
daily basis and my watch givesme rewards for being consistent
(19:30):
with my exercise.
Number four and this is a goodone mix it up.
You want to rotate betweenaerobic strength and balance
activities to keep things fresh.
So if you do the same thingevery day, you might tend to get
bored with it.
So mix it up, try somedifferent things, maybe try some
(19:50):
things that are new, just tosee if you like it.
And if you do, then add thatinto the mix.
Number five reward yourself,and this one's key.
After a workout, enjoy afavorite snack, a hot shower or
just a moment of peace and quiet.
Hot shower or just a moment ofpeace and quiet.
Now, one of my friends goes toStarbucks for a latte when she's
(20:12):
done working out every day asher reward.
Now remember, habits aren'tbuilt overnight.
They're built one choice at atime.
In fact, it takes most peoplean average of 66 days to form a
new habit based on the research,but it can happen in a few
weeks, depending on your abilityand how quickly you want to
(20:33):
learn.
So now let's talk aboutsomething important, which I
like to call the joy factor.
Now here's something thatdoesn't get said enough the best
exercise is the one that youactually do.
Now let me say that again thebest exercise is the one you
actually do, because if youdread it, you're going to skip
it.
So if you enjoy it, you'regoing to crave it, like me with
(20:56):
ice cream.
So ask yourself what moves you?
Is it dancing to your favoritemusic?
Is it doing some Nordic walkingin the park?
Is it a boxing class that makesyou feel powerful and release
stress on the punching bag?
So joy isn't a luxury, it's astrategy to help you stay
consistent.
So when movement feels good, itbecomes something you look
(21:18):
forward to and not somethingthat you have to force and
something that you dread.
All right now let's talk aboutthe power of community
Exercising with a partner, abuddy, or joining a group
fitness class Now, Iparticularly love these because
I made a lot of friendsattending group fitness classes
on a regular basis.
(21:39):
Or you can also become part of aParkinson's-specific program,
and that can be a game changer.
Now I've been fortunate to bepart of two separate Parkinson's
groups.
One was called Momentum and theother is called Punch, which
stands for Parkinson's, unifiedNeuromuscular Conditioning and
Health.
Now, both of these have beenlife changers for me.
(22:01):
I consider the people in bothgroups my family.
Now we push each other to bebetter in class, we support each
other, we do things togethersocially, like monthly breakfast
.
We get together and playpickleball, and we often get
together for lunch as well.
These are people who understandwhat you're going through and
(22:22):
support you and each other everystep of the way.
So why are these communities soimportant in your Parkinson's
journey?
Because you're more likely toshow up and be accountable and
you're less likely to quit,because you don't want to let
yourself or your team down.
And you're also you'resurrounded by people who get it
(22:44):
and they want you to be yourbest.
So, whether it's rock steadyboxing, and they want you to be
your best.
So, whether it's rock-steadyboxing, peddling for Parkinson's
, or a dance group, maybe, or awalking group, community brings
accountability, motivation andconnection.
Now I know in the peddling forParkinson's class that I teach
we all get concerned whensomeone isn't there and we call
(23:05):
and check up on them.
Now we know when people aregoing to be out for vacation or
doctor's appointments.
So, if, why?
Because we care about them andwe want them to be there when
they're available, and that'stherapeutic in and of itself
that knowing people aregenuinely concerned about your
health and your welfare.
(23:27):
Now, finally, seek expertguidance, don't go it alone.
A physical therapist orexercise physiologist who
specializes in Parkinson's cantailor a program to your needs.
They're going to help youmonitor your needs.
They're going to help youmonitor your progress and help
you, and they're going to helppush you safely.
They understand the nuances ofParkinson's and how it affects
your gait, your balance, fatigueand motivation.
(23:50):
And they're going to help youwork smarter, not harder.
Now let me give you a real lifeexample of someone who's been
living with Parkinson's andwho's seen improvements in their
quality of life because ofconsistent exercise.
Now, this past week, I wasfortunate to be able to attend
the Davis Phinney FoundationVictory Leadership Summit and I
(24:12):
got to spend some time withDavis and Connie Carpenter
Phinney.
Davis Phinney, who thefoundation is named after, was
diagnosed with Parkinson's and Iwant to provide a little
background on Davis Finney.
He's one of the most decoratedAmerican cyclists in history,
with 328 career victories, themost by any US rider.
(24:33):
He was a sprinter and keymember of the 7-Eleven cycling
team which helped pioneerAmerican participation in
European races.
Davis won two Tour de Francestages in 1986 and 1987, and in
1986 became the first Americanto win a road stage in the Tour
de France.
(24:53):
He earned a bronze medal in the1984 Olympics in the men's
100-kilometer team time trial.
His career spanned from thelate 1970s to 1993, including
wins in the Coors Classic, theTour de Tromp and the US Pro
National Road Championship.
(25:14):
Davis was diagnosed withyoung-onset Parkinson's at the
age of 40.
Davis was diagnosed withyoung-onset Parkinson's at the
age of 40.
In response, he and his wifefounded the Davis Phinney
Foundation for Parkinson's in2004, dedicated to helping
people with Parkinson's livewell today through education
(25:36):
resources and community programs.
Every year, davis and his wifeConnie host the Tour de Victory
Cycling Challenge, which istheir annual fundraiser, held in
Bolden Colorado.
Now Connie Carpenter Finney isa former Olympic gold medalist
in cycling and a nationalchampion speed skater.
She competed in the 1972 WinterOlympics in speed skating at
(26:02):
just 14 years old, making herthe youngest American Winter
Olympian.
Now, after an injury ended herskating career, she transitioned
to cycling and won 12 nationaltitles and four world
championship medals.
She was the first ever Olympiccycling road race at the 1984
Summer Olympics in Los Angeles.
Now the reason I wanted to giveyou Davis and Connie's
background is to show that theywere exceptional athletes.
(26:23):
But today, 25 years after beingdiagnosed with Parkinson's,
when he could have just given up, davis attends Pedaling for
Parkinson's classes and rideswith other people with
Parkinson's, and he supports allthe other riders in the class.
Now my friend Brandon and I hadthe opportunity to ride with
Davis during a Pedaling forParkinson's class workshop.
(26:46):
He's very inspirational andeveryone in the class had a
great time.
He also still rides with hiswife, connie, and his friends
outdoors.
He stresses exercise and howit's been so important in his
Parkinson's journey andencourages others to show up and
ride so that they can livetheir best life with Parkinson's
.
Now Davis and Connie'sFoundation does exceptional work
(27:09):
in helping people in theParkinson's community and I
highly recommend visiting theirwebsite,
davisfinneyfoundationorg andtake advantage of all the
resources and, if you'reinclined, help them support
their mission.
So if you're wondering, how do Ibegin?
Start with the joy of exercise,start with community.
(27:31):
Just start with one step.
You'll feel better and maybeeven make some friends along the
way.
Because the science of sweatisn't just about biology and
what's happening in your bodyand brain after exercise.
It's about belief, belief inyourself, belief that movement
heals, that consistency cantransform your life and your
(27:55):
Parkinson's journey.
It reminds you that you arestronger than Parkinson's.
All right, it's time to bringthis episode to a close Now.
We've covered a lot of groundtoday, from the incredible power
of neuroplasticity and thefertilizer for your brain, bdnf,
to the specific types ofexercise that can make a real
difference.
But science is only one part ofthe story.
(28:18):
The other part is you.
The most important takeawaytoday is that you have a
powerful tool in your handsrather than your body.
High-intensity exercise, aconsistent routine and a little
sweat can become a powerfuldisease-modifying treatment.
It's a way to take back somecontrol and actively rewire your
(28:41):
brain circuitry.
All right, so where do you gofrom here?
So if you really want to getready to start your journey or
deepen your commitment, I'vecreated some resources just for
you.
Visit liveparkinsonscom tosubscribe to my free monthly
newsletter to stay up to date onthe latest research and
practical tips, and then, whileyou're there, you can download
(29:03):
free resources like my ninebalance exercises for improving
balance and then the Parkinson'smedication and symptom tracker.
Now, if you feel like you'vegotten value from the podcast
and you want to support mymission of helping people with
Parkinson's lead a great qualityof life and reach more people,
then visit my Kofi page atKoficom slash live Parkinson's
(29:27):
to support the program.
Finally, to learn more about mypersonal journey and the
importance of exercise, you canget my book spectacular life for
strategies for living withParkinson's.
It's available on Amazon Now.
Remember, always get approvalfrom your doctor before starting
any new exercise program tomake sure that it's right for
your personal health status.
(29:47):
So thank you for joining metoday on this episode.
Remember you have the power tomake a difference in your own
life.
Keep moving and keep learningand stay engaged.
Those are going to be key.
So as we leave today, I want toremind you to stay healthy,
stay strong and go out there andlive your best life with
Parkinson'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
.
Now, today's topic is thescience of sweat how exercise
rewires the Parkinson's brain.
(00:31):
Now I'd like you to imagine abrain under attack, slowly
losing its ability tocommunicate.
Now imagine a way to send in ateam of reinforcements, not with
a new drug, but through thesimple act of a run, a bike ride
or a boxing class.
So we'll uncover the sciencebehind the science of sweat and
(00:53):
reveal how high-intensityexercise is proving to be one of
the most promising avenues forprotecting the Parkinson's brain
.
Now, after my Parkinson'sdiagnosis, I spent three months
researching everything I couldlearn about Parkinson's, and
then I distilled it down intofour key strategies or pillars,
if you will that I was going touse as my primary focus on my
(01:14):
Parkinson's journey, and theywere exercise, nutrition,
optimism and social interaction.
Exercise has been one of thekey drivers for helping me live
an exceptional life withParkinson's, and that's why I
had a number of podcasts onexercise, because I want
everyone to see the benefitsthat exercise can have on your
(01:36):
Parkinson's journey and to helpyou live your best life.
So in this episode, I want toshare some of the highlights of
the research on biologicalreasons behind why exercise is
proving to be so beneficial, butthen also give you the
practical how to implementexercise to get the benefit for
your brain and your body.
And then, finally, we'll talkabout creating a sustainable
(01:59):
routine so that you can enjoywhat you're doing, so you can
continue to do it and maximizethe results that you can achieve
.
So I hope you'll join me inthis journey as we explore and
discover the science of sweatand how exercise can rewire our
Parkinson's brain so that we canlive the life that we want to
live.
So let's dive in and getstarted looking at the
(02:19):
biological why exercise andsweating is so important for our
Parkinson's brain, why exerciseand sweating is so important
for our Parkinson's brain.
Now, to understand how exercisehelps us, first we have to talk
about a concept calledneuroplasticity.
Now, I've talked about this onother podcasts, but it's always
nice to have a refresher Now.
Neuroplasticity is a big word,but the idea behind it is
(02:42):
actually a beautiful and simplething.
So so think of your brain notas a static, hardwired machine
that can't change, but as aliving breathing well, it's not
actually breathing, but itsounded good constantly changing
superhighway.
Neuroplasticity is the brain'sability to reorganize itself by
(03:02):
forming new neural connections.
It's the reason a stroke victimcan relearn to walk or speak
and it's the reason you canlearn a new skill or language at
any age.
Or if you decide to pick up amusical instrument and practice
every day, your neuroplasticityis going to help you build those
new neural pathways to help youlearn that musical instrument.
(03:23):
When your brain is challenged,it will find new routes and
it'll help build new connections.
Now, in Parkinson's, the road onthis superhighway, specifically
the ones that rely on theneurotransmitter dopamine start
to close down.
The cells in the substantianigra and that's the part of the
brain that we'll call thedopamine factory begin to die
(03:45):
off, leading to motor symptomsassociated with Parkinson's.
So for a long time the focuswas on replacing the dopamine
with medication, and whilethat's a critical and key
component of treatment, thatdoesn't always address the
underlying issue of the braincells dying off.
But here's where exercise,specifically high-intensity
(04:05):
exercise, comes in as agame-changer.
Now research is showing thatpushing yourself, getting your
heart rate up and, yes, dare Isay it, breaking a sweat acts as
a powerful catalyst forneuroplasticity.
So we're essentially talkingabout the use-it-or-lose lose it
principle, except on a cellularlevel.
(04:26):
So when you vigorouslychallenge your body, your brain
responds by strengtheningexisting connections and even
creating new ones.
So essentially, they'rebuilding detours around the
damaged roads.
Now, this isn't just a theory,or Chris telling you this
because he says exercise isimportant.
It's actually being observed inclinical studies.
(04:47):
Now there was a study publishedin NPJ Parkinson's Disease out
of Yale University School ofMedicine on February 9th 2024.
And it was titledHigh-Intensity Exercise May
Reverse Neurodegeneration inParkinson's Disease, by Dr
Sewell Taneaz MD, phd.
And Evan Morris PhD.
(05:08):
And the study showed somethingremarkable In patients with
Parkinson's who engaged inhigh-intensity aerobic exercise,
imaging confirmed that theirbrains weren't just blowing down
.
The dopamine-producing neuronswere actually growing healthier
and producing stronger dopaminesignals.
So this was the first timeimaging was used to show that
(05:31):
exercise could alter brainbiology in Parkinson's patients,
not just slow the degeneration,but potentially reverse it.
Okay, I hope you're hanging inthere with me All right.
Now this brings us on to one ofthe most exciting molecules in
the whole process.
Bdnf Okay, I'm a science nerdthere, I said it.
Now.
(05:51):
Bnf stands for brain-derivedneurotropic factor.
And no, this won't be on thetest, so you don't have to worry
about that.
So think of BDNF as a kind ofmiracle grow or fertilizer for
your brain cells.
It's a protein that's crucialfor growth, survival and
maintenance of your neurons orbrain cells and guess what?
Releases a flood of it.
(06:12):
You guessed it, I knew it.
You're all so smart.
Yes, it's high-intensityexercise.
This is a two-part punchagainst the disease.
First, that surge of BDNF helpsprotect the existing dopamine
producing neurons that are stillhanging on, helping prevent
their cell death.
And then second, and this iskey BDNF helps make the
(06:35):
remaining neurons more efficientat using dopamine, so they're
still able to produce dopamine.
So it's like turning up thesignal on the radio to get a
clearer sound, even if thesignal is weaker than it used to
be.
Now the result is a bettermotor function and slowing of
disease progression.
Now clinical trials like theSPARKS-3 trial, which stands for
(06:59):
Study in Parkinson's Disease ofExercise, is one of the most
ambitious and scientificallyrigorous efforts to determine
whether high-intensity aerobicexercise can slow the
progression of Parkinson'sdisease.
Now it was published in thejournal Trials on October 6th of
2022 by authors Patterson et al, and what the researchers
(07:20):
wanted to know is can regular,intense treadmill workouts
actually change the course ofParkinson's not just improve
symptoms, but affect theunderlying biology?
So let's take a look at whatthey did.
370 people with early stageParkinson's disease, all of whom
were not on medication yet,were enrolled, and the reason
(07:42):
that they didn't want the peopleon medication was so that the
researchers could isolate theeffects of exercise.
So the participants were brokendown into two groups.
There was a moderate intensityexercise group that exercised at
60 to 65 percent of theirtarget max heart rate, and then
there was a high intensityexercise group that exercised at
(08:02):
80 to 85 percent of theirmaximum heart rate.
And then they followed astructured treadmill program for
18 months, with follow-upextending for 24 months, and
what the researchers measuredwere motor symptoms.
They did brain imaging to trackdopamine transporter activity.
They looked at gait, cognition,fitness and quality of life, as
(08:26):
well as biomarkers like BDNFfor brain health and CRP for
inflammation.
So what did the researchersfind, drumroll, please?
Exercise showed signals ofslowing motor symptom
(08:46):
progression, and thenparticipants in the high
intensity group had less declinein motor function compared to
the moderate group, and theimaging hinted at preserved
dopamine activity, which is huge.
So this is the firstlarge-scale trial to suggest
that exercise might not onlyhelp us feel better, but it
might actually change thebiology of Parkinson's.
(09:07):
Now, as an instructor forPedaling for Parkinson's, I've
seen firsthand how movementtransforms lives.
But now we have science backingup what many of us has felt
intuitively that exercise isn'tjust a therapy, it's medicine
for our brain and body.
Now, remember to always seekapproval from your doctor before
starting any new exerciseprogram to ensure that it's
(09:29):
appropriate for you, and thenthey can also suggest a program
that meets your specific needs.
So to summarize all this, whenwe talk about high-intensity
exercise and Parkinson's, we'renot just talking about physical
fitness.
We're talking about a powerfulneurobiological intervention.
So what we're talking about isusing the body to heal the brain
(09:54):
.
All right now.
In the last segment, we exploredthe why is exercise more than
just movement.
For people with Parkinson's,exercise is medicine.
It's rewiring our brain.
All right, now let's shiftgears and talk about the what
and the how than just movement.
For people with Parkinson's,exercise is medicine.
It's rewiring our brain.
All right, now, let's shiftgears and talk about the what
and the how.
So what exactly should exerciselook like?
What's the prescription, if youwill, because not all movement
(10:17):
is created equally.
When it comes to Parkinson's,the science is clear Intensity,
variety and consistency matter.
Now let's lead it off with thepowerhouse high-intensity
aerobic exercise.
Now, this isn't just aboutgetting in your steps not that
your steps aren't important, somake sure you keep doing those
(10:39):
but it's about getting yourheart rate up.
The goal is to reach 80 to 85percent of your maximum heart
rate, ideally at least threetimes per week.
Why?
Because this level of intensitystimulates neuroplasticity, the
brain's ability to adapt andrewire, it boosts dopamine
(10:59):
efficiency, it improves motorfunction and it even enhances
mood and cognition.
So think of it like this Everytime your heart pounds, your
brain gets a wake-up call, whichmine definitely needs all the
time.
So, whether it's cycling, briskwalking, swimming or using a
treadmill, if you're breathinghard and you're sweating, then
(11:23):
you're in the zone All right.
Next up is resistance training.
So this is all about buildingand maintaining muscle mass,
which is crucial for ourstability, our posture and our
overall health, and Parkinson'soften leads to muscle weakness
and reduced coordination, whichincreases the risk of falls and
injuries helps us counteractthat.
(11:46):
Now, before you panic and say Ican't do strength training,
tell yourself yes, I can.
Now I never liked the word Ican't do something.
I believe that we're allcapable of learning and doing
new things.
You just have to start andbreak it down into small steps
Because, remember, not everyonewho does something at the
(12:08):
professional level started outthat way.
They started out just likeeveryone else.
They started out with thebasics and then they build on it
.
But I digress All right nowback to strength training, using
weights and I use lighterweights with more repetition
because I don't need to useheavy weights to bulk up and try
to get big.
I use lighter weights with morerepetition just to stay toned,
(12:31):
as I'm just trying to maintainmuscle mass as I get older,
which is going to help me withmy stability.
So I don't need to go to thegym and try to be throwing
around 75 pound dumbbells.
Just use lighter weights andthat's going to help you as well
.
And then resistance bands,which I use regularly, and they
really come in a variety oftensions.
You can get 5, 10, 15, 20 pound, etc.
(12:54):
Or you can do body weightexercises like squats, push-ups
on your knees or just do somepush-ups against the wall, for
example, and they're going tohelp you improve your balance,
bone density and give youconfidence in movement.
Now here's the bonus Strongermuscles mean better support for
your joints and smoothermovement patterns.
(13:16):
All right, now let's talk abouteveryone's favorite balance and
coordination, the motor skillsthat are most affected by
Parkinson's.
Now here's the nice thing.
This is where activities likeTai Chi, boxing and dance shine
in helping with our balance andcoordination.
Now, tai Chi offers slow,deliberate movements that
(13:39):
improve proprioception, which isa big word, but all it is
essentially is your brain'sability to tell where your body
is in space, and that's going tohelp you reduce fall risk.
Now, I've personally done TaiChi and I enjoy it, but I'll be
perfectly honest with you.
If you're a person who feelslike you have to be on the go
(13:59):
all the time, the first two orthree sessions are going to be
very hard, because it forces youto slow down, breathe and make
mindful movements, which can behard if your mind and body just
want to go, go, go, but I dopersonally recommend it.
So, if you're one of thosepeople that just has to go all
the time and your brain'sconstantly moving.
(14:20):
Tai Chi is going to help youslow down.
Take those nice gentlemovements and help you with your
breathing and slowing down, soI highly recommend it.
Next up is boxing, especiallynon-contact boxing like
rocksteady boxing.
Now, I don't know about you,but I don't like getting punched
in the head or the stomach orthe ribs, so non-contact boxing
(14:44):
is really the best way to go.
Now, rock Rock Steady Boxingchallenges your agility, your
reaction time and your rhythm.
Now, I participated in RockSteady Boxing and I really
enjoyed it.
Not only is it a great workout,you get to do it with other
people and it definitely helpedme with my balance, and I'll
tell you what it sure does toget your heart rate up.
(15:05):
And then, finally, movement withdance.
Now, while I particularly havetwo left feet, dancing is great
because it combines movementwith music and it also helps
with your memory, so it engagesboth the body and the brain in
powerful ways.
Now the nice thing is there'sall kinds of dance to help get
your heart rate up, and thesewould include dances like tango
(15:32):
heart rate up.
And these would include danceslike tango, zumba, freestyle,
tap.
All these are going to help youget your heart rate up and
they're just fun and they'refunctional.
But then there's some peoplethat maybe wanted to do ballroom
dancing.
So dancing is going to help toretrain the brain to respond,
adapt and stabilize.
Going to help to retrain thebrain to respond, adapt and
stabilize.
Now I just got back from aDavis Phinney Foundation Victory
(15:54):
Leadership Summit in Golden,colorado, to learn more from the
experts on the Pedaling forParkinson's program.
Now we learned about somecutting edge research that was
done on exercising and cyclingand disease progression.
There was also a session onmusic and Parkinson's and Doug
Picard from DopaBeats shared howhe uses music to help with
(16:14):
memory movement, especially withrhythm, to help Parkinson's
patients.
So check out DopaBeats onlineif you want more information.
All right, now let's switchgears a little bit and discuss
some common fears that peoplewith Parkinson's may have about
high-intensity aerobic exercise.
Now I know some of you might bethinking am I pushing too hard?
(16:36):
Is it too late to start?
Let me be clear and honest.
It's never too late to start,and with professional guidance
from your doctor and a certifiedphysical therapist who has
experience with Parkinson'spatients, these exercises are
not only safe, they areessential.
Again, it's crucial that youget approval from your doctor
before starting any new exerciseprogram, to ensure that it's
(17:00):
safe and effective and it meetsyour personal health care needs.
Now, working with a physicaltherapist, an exercise
physiologist or a Parkinson'strained instructor ensures that
your workouts are going to betailored to your specific
abilities and goals.
They're going to be able tohelp you progress safely, build
confidence, and then they'realso going to help you celebrate
(17:21):
every win, no matter how small.
Now remember, fear is natural,but then so is growth, and every
drop of sweat is a signal toyour brain that you're still
here and you're still fighting.
So, whether you're lacing upyour shoes for a brisk walk, or
you're going over and picking upsome dumbbells or some
resistance bands, or you'restepping into a dance class,
(17:44):
know this You're not justexercising.
You're rewiring and reclaimingliving the life that you want to
live.
All right now.
We've talked about the whybehind exercise for Parkinson's,
and we've broken down the what,the types of movement that make
the biggest impact.
Now let's talk about the how.
How do you make it stick?
(18:04):
How do you turn exercise from achore into a lifestyle?
Because here's the truthConsistency is where the magic
happens.
It's not just about trying todo everything.
It's about doing somethingregularly, enjoying what you're
doing and doing it with apurpose.
(18:25):
Now let's talk about making itstick and let's give you some
actionable tips to help youalong the way, and let's start
out with some practicalstrategies to help you build a
routine that's going to last.
Let's start off with number oneSchedule exercise like it's a
doctor's appointment.
Put it on your calendar andtreat it like it's a
non-negotiable item.
(18:46):
You're not going to cancel yourdoctor's appointment, so do the
same with exercise.
Make sure you treat it as anon-negotiable item.
Number two start small.
Even 10 minutes a day is goingto be a win.
You want to build momentumgradually and you don't want to
go full out crazy on day one,because then you'll be one of
(19:06):
those one and done type ofpeople because you're going to
be so sore and you're not goingto be able to move.
Number three you want to trackyour progress, so use a journal,
an app or the calendar tocelebrate consistency.
Now I personally use an AppleWatch to track my exercise on a
daily basis and my watch givesme rewards for being consistent
(19:30):
with my exercise.
Number four and this is a goodone mix it up.
You want to rotate betweenaerobic strength and balance
activities to keep things fresh.
So if you do the same thingevery day, you might tend to get
bored with it.
So mix it up, try somedifferent things, maybe try some
(19:50):
things that are new, just tosee if you like it.
And if you do, then add thatinto the mix.
Number five reward yourself,and this one's key.
After a workout, enjoy afavorite snack, a hot shower or
just a moment of peace and quiet.
Hot shower or just a moment ofpeace and quiet.
Now, one of my friends goes toStarbucks for a latte when she's
(20:12):
done working out every day asher reward.
Now remember, habits aren'tbuilt overnight.
They're built one choice at atime.
In fact, it takes most peoplean average of 66 days to form a
new habit based on the research,but it can happen in a few
weeks, depending on your abilityand how quickly you want to
(20:33):
learn.
So now let's talk aboutsomething important, which I
like to call the joy factor.
Now here's something thatdoesn't get said enough the best
exercise is the one that youactually do.
Now let me say that again thebest exercise is the one you
actually do, because if youdread it, you're going to skip
it.
So if you enjoy it, you'regoing to crave it, like me with
(20:56):
ice cream.
So ask yourself what moves you?
Is it dancing to your favoritemusic?
Is it doing some Nordic walkingin the park?
Is it a boxing class that makesyou feel powerful and release
stress on the punching bag?
So joy isn't a luxury, it's astrategy to help you stay
consistent.
So when movement feels good, itbecomes something you look
(21:18):
forward to and not somethingthat you have to force and
something that you dread.
All right now let's talk aboutthe power of community
Exercising with a partner, abuddy, or joining a group
fitness class Now, Iparticularly love these because
I made a lot of friendsattending group fitness classes
on a regular basis.
(21:39):
Or you can also become part of aParkinson's-specific program,
and that can be a game changer.
Now I've been fortunate to bepart of two separate Parkinson's
groups.
One was called Momentum and theother is called Punch, which
stands for Parkinson's, unifiedNeuromuscular Conditioning and
Health.
Now, both of these have beenlife changers for me.
(22:01):
I consider the people in bothgroups my family.
Now we push each other to bebetter in class, we support each
other, we do things togethersocially, like monthly breakfast
.
We get together and playpickleball, and we often get
together for lunch as well.
These are people who understandwhat you're going through and
(22:22):
support you and each other everystep of the way.
So why are these communities soimportant in your Parkinson's
journey?
Because you're more likely toshow up and be accountable and
you're less likely to quit,because you don't want to let
yourself or your team down.
And you're also you'resurrounded by people who get it
(22:44):
and they want you to be yourbest.
So, whether it's rock steadyboxing, and they want you to be
your best.
So, whether it's rock-steadyboxing, peddling for Parkinson's
, or a dance group, maybe, or awalking group, community brings
accountability, motivation andconnection.
Now I know in the peddling forParkinson's class that I teach
we all get concerned whensomeone isn't there and we call
(23:05):
and check up on them.
Now we know when people aregoing to be out for vacation or
doctor's appointments.
So, if, why?
Because we care about them andwe want them to be there when
they're available, and that'stherapeutic in and of itself
that knowing people aregenuinely concerned about your
health and your welfare.
(23:27):
Now, finally, seek expertguidance, don't go it alone.
A physical therapist orexercise physiologist who
specializes in Parkinson's cantailor a program to your needs.
They're going to help youmonitor your needs.
They're going to help youmonitor your progress and help
you, and they're going to helppush you safely.
They understand the nuances ofParkinson's and how it affects
your gait, your balance, fatigueand motivation.
(23:50):
And they're going to help youwork smarter, not harder.
Now let me give you a real lifeexample of someone who's been
living with Parkinson's andwho's seen improvements in their
quality of life because ofconsistent exercise.
Now, this past week, I wasfortunate to be able to attend
the Davis Phinney FoundationVictory Leadership Summit and I
(24:12):
got to spend some time withDavis and Connie Carpenter
Phinney.
Davis Phinney, who thefoundation is named after, was
diagnosed with Parkinson's and Iwant to provide a little
background on Davis Finney.
He's one of the most decoratedAmerican cyclists in history,
with 328 career victories, themost by any US rider.
(24:33):
He was a sprinter and keymember of the 7-Eleven cycling
team which helped pioneerAmerican participation in
European races.
Davis won two Tour de Francestages in 1986 and 1987, and in
1986 became the first Americanto win a road stage in the Tour
de France.
(24:53):
He earned a bronze medal in the1984 Olympics in the men's
100-kilometer team time trial.
His career spanned from thelate 1970s to 1993, including
wins in the Coors Classic, theTour de Tromp and the US Pro
National Road Championship.
(25:14):
Davis was diagnosed withyoung-onset Parkinson's at the
age of 40.
Davis was diagnosed withyoung-onset Parkinson's at the
age of 40.
In response, he and his wifefounded the Davis Phinney
Foundation for Parkinson's in2004, dedicated to helping
people with Parkinson's livewell today through education
(25:36):
resources and community programs.
Every year, davis and his wifeConnie host the Tour de Victory
Cycling Challenge, which istheir annual fundraiser, held in
Bolden Colorado.
Now Connie Carpenter Finney isa former Olympic gold medalist
in cycling and a nationalchampion speed skater.
She competed in the 1972 WinterOlympics in speed skating at
(26:02):
just 14 years old, making herthe youngest American Winter
Olympian.
Now, after an injury ended herskating career, she transitioned
to cycling and won 12 nationaltitles and four world
championship medals.
She was the first ever Olympiccycling road race at the 1984
Summer Olympics in Los Angeles.
Now the reason I wanted to giveyou Davis and Connie's
background is to show that theywere exceptional athletes.
(26:23):
But today, 25 years after beingdiagnosed with Parkinson's,
when he could have just given up, davis attends Pedaling for
Parkinson's classes and rideswith other people with
Parkinson's, and he supports allthe other riders in the class.
Now my friend Brandon and I hadthe opportunity to ride with
Davis during a Pedaling forParkinson's class workshop.
(26:46):
He's very inspirational andeveryone in the class had a
great time.
He also still rides with hiswife, connie, and his friends
outdoors.
He stresses exercise and howit's been so important in his
Parkinson's journey andencourages others to show up and
ride so that they can livetheir best life with Parkinson's
.
Now Davis and Connie'sFoundation does exceptional work
(27:09):
in helping people in theParkinson's community and I
highly recommend visiting theirwebsite,
davisfinneyfoundationorg andtake advantage of all the
resources and, if you'reinclined, help them support
their mission.
So if you're wondering, how do Ibegin?
Start with the joy of exercise,start with community.
(27:31):
Just start with one step.
You'll feel better and maybeeven make some friends along the
way.
Because the science of sweatisn't just about biology and
what's happening in your bodyand brain after exercise.
It's about belief, belief inyourself, belief that movement
heals, that consistency cantransform your life and your
(27:55):
Parkinson's journey.
It reminds you that you arestronger than Parkinson's.
All right, it's time to bringthis episode to a close Now.
We've covered a lot of groundtoday, from the incredible power
of neuroplasticity and thefertilizer for your brain, bdnf,
to the specific types ofexercise that can make a real
difference.
But science is only one part ofthe story.
(28:18):
The other part is you.
The most important takeawaytoday is that you have a
powerful tool in your handsrather than your body.
High-intensity exercise, aconsistent routine and a little
sweat can become a powerfuldisease-modifying treatment.
It's a way to take back somecontrol and actively rewire your
(28:41):
brain circuitry.
All right, so where do you gofrom here?
So if you really want to getready to start your journey or
deepen your commitment, I'vecreated some resources just for
you.
Visit liveparkinsonscom tosubscribe to my free monthly
newsletter to stay up to date onthe latest research and
practical tips, and then, whileyou're there, you can download
(29:03):
free resources like my ninebalance exercises for improving
balance and then the Parkinson'smedication and symptom tracker.
Now, if you feel like you'vegotten value from the podcast
and you want to support mymission of helping people with
Parkinson's lead a great qualityof life and reach more people,
then visit my Kofi page atKoficom slash live Parkinson's
(29:27):
to support the program.
Finally, to learn more about mypersonal journey and the
importance of exercise, you canget my book spectacular life for
strategies for living withParkinson's.
It's available on Amazon Now.
Remember, always get approvalfrom your doctor before starting
any new exercise program tomake sure that it's right for
your personal health status.
(29:47):
So thank you for joining metoday on this episode.
Remember you have the power tomake a difference in your own
life.
Keep moving and keep learningand stay engaged.
Those are going to be key.
So as we leave today, I want toremind you to stay healthy,
stay strong and go out there andlive your best life with
Parkinson's.
Thanks again and I hope to seeyou soon.
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