5 takeaways from a new book on Parkinson’s and exercise
As someone with Parkinson’s disease, I believed that I had the exercise thing down. Gym workouts, yoga, long walks, pickleball, and hiking were all part of my routine.
“My frequent exercise will slow the progression of Parkinson’s,” I thought. “That’s what the studies say.”
Turns out I was wrong.
It’s true that exercise does benefit those with Parkinson’s or related movement disorders. It often lightens the burdens of symptoms.
But in order to put the brakes on this progressive disease, you have to up your game. That’s REALLY what the studies say.
This aha moment happened when I read “Parkinson’s: How to Reduce Symptoms Through Exercise,” a new book by Kristine Meldrum. The author, who is accredited with the American Council on Exercise, starts by stating emphatically (and then backing it up with the research) that disease progression can be slowed ONLY by consistent high-intensity workouts.
Specifically, your heart rate has to be at 80-85% of maximum for three 30-minute workouts each week!
In other words, it’s not so much the quantity of exercise, but the quality of it.
Many people with Parkinson’s are desperate to feel in control of their health. Even though there’s no other proven way to slow the progression of the disease, some may mistakenly believe any type of regular exercise will do the trick.
Meldrum’s book is designed to clear up misconceptions about Parkinson’s and exercise.
Here my five takeaways after reading it.
(1) For slowing Parkinson’s progression, high-intensity workouts are the best hope.
The book uses a lot of ink describing the results of research by Daniel Corcos, the Northwestern University professor behind the SPARX2 study, which discovered the neuro-protective benefits of intense regular workouts. His work 10 years ago changed the landscape for both research and treatment of Parkinson’s disease.
Note: Want to participate in Dr. Corcos’ expansion of the SPARX2 study? Click here to learn about SPARX3.
(2) Moderate exercise still will help ease symptoms.
If the thought of intense, sweat-drippy workouts overwhelms you, don’t despair. Other methods of exercising can help reduce symptoms like gait difficulties, apathy, rigid muscles, lack of balance, and low energy levels. The author describes how exercise even in smaller doses has shown to benefit those dealing with debilitating curses of Parkinson’s disease.
(3) Not all trainers are worthy of you.
When personal trainers and fitness coaches, even physical therapists, say they’re certified to work specifically with Parkinson’s clients, be very careful. The author outlines what to look for when seeking out an exercise professional. Group Fitness Instructors and Certified Personal Trainers who have experience with PD are your best bet. If a program or trainer isn’t NCCA GFI/CPT certified, run (with high-intensity) the other way.
(4) Real people have benefited from real results.
The benefits of exercise isn’t a theoretical proposition. The book is filled with profiles of actual people whose lives were turned around by designing and following through on their unique exercise program. One woman who took up biking said, “I don’t feel like I have Parkinson’s.”
(5) There are 1,001 ways to make exercise something to look forward to.
For some it’s bicycling. Or a group spin class. For others, boxing has become their go-to. (Read about the Rock Steady Boxing class I visited.) And there’s hiking in beautiful places. How about dancing? There’s a program for that, and classes in tai chi, yoga, and modified pilates. And your favorite search engine can help you find online Parkinson’s classes.
With your doctor’s OK, try new things until you find what you like, and then stick with it.
I believe exercise works wonders. Or at least it CAN work wonders. Books like this one aren’t going to highlight “the guy who failed” or “the woman who gave up.” For every success story there is undoubtedly an example of a person constantly struggling for motivation. Maybe this book can help them.
I’m convinced no one will look back near the end of their life and say, “I wish I hadn’t exercised so much.”
Exercise is therapy for Parkinson’s disease, and it should be viewed as such. I am as intense about fitting in my daily workout as I am about taking my meds on time. They are both vital to my well-being.
And speaking of intense, I’ve upped my level at the gym, getting that heart rate to 130 bpm no matter how long it takes.
Parkinson’s, you’re goin’ down!
I LOVE high intensity workouts and will join you whenever you want!!
OK! Bring your heart rate monitor and a sweat towel.
I love your focus on exercise that you enjoy! This post makes me want to up my game, too, and see the benefits – doing something I enjoy. Thanks for sharing this focus, and for highlighting so many exercise options in this blog.
Good to hear! Something I didn’t mention is that exercising with a friend or a group brings more enjoyment for a lot of people.