Living with Parkinson's Disease

Exercise Examples

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Ask your doctor about starting an exercise program designed for Parkinson patients


	Exercise reduces constipation, lowers blood pressure, and may prevent the impairment in mobility that can accompany Parkinson’s disease. Click here for more information on treatment options for Parkinson's disease.

Exercise Examples

These activities may be a good source of exercise:

Gardening (including mowing and raking)
Walking briskly
Swimming or water activities

In addition, here are some other examples of physical exercise.
(A Safety Note: Please do not attempt any exercises until you consult with your doctor. Always talk to your doctor before beginning any exercise program.)

Exercise: Arm Raise
Purpose: Helps strengthen shoulder muscles.
(Required item: A set of 1 lb. hand weights.)

1.	Sit in a sturdy armless chair. The back of the chair should support you comfortably.
2.	Keep your feet flat on floor.
3.	Hold a set of hand weights (a recommended starting weight is 1 lb. for each weight) straight down at your sides, with your palms facing inward.
4.	Raise both arms at your side, to shoulder height.
5.	Hold the position for 1-2 seconds.
6.	Slowly lower your arms to your sides. Pause for 5-10 seconds to rest.
7.	Then, repeat the exercise about 10 additional times.
8.	After a short rest period, do another set of 10 repetitions of this exercise.

Exercise: Shoulder Flexion
Purpose: Helps strengthen shoulder muscles.
(Required item: A set of 1 lb. hand weights.)

1.	Sit in a sturdy armless chair. The back of the chair should support you comfortably.
2.	Keep your feet firmly on floor in line with your shoulders.
3.	Hold a set of hand weights (a recommended starting weight is 1lb. for each weight) straight down at your sides, with your palms facing inward.
4.	Now, slowly raise both arms in front of you (keep your hands straight and rotate them so your palms face upward) to shoulder height.
5.	Hold position for 1-2 seconds.
6.	Slowly lower your arms to your sides. Pause for 5-10 seconds to rest.
7.	Then, repeat the exercise about 10 additional times.
8.	After a short rest period, do another set of 10 repetitions of this exercise.

Exercise: Knee Extension
Purpose: Helps strengthen thigh and shin muscles.
(Required item: A towel.)

1.	Sit in a sturdy armless chair. The back of the chair should support you comfortably. Ensure that only your toes and the balls of your feet touch the ground. If required, put a rolled towel under your knees, to elevate your feet to the proper height. Next, place your hands on your thighs or on the sides of the chair.
2.	Slowly extend one of your legs in front of you. Try to make this movement as straight as possible.
3.	Next, flex your foot to point your toes towards your head.
4.	Hold the position for 1-2 seconds.
5.	Lower the leg back down to the floor. Pause for 5-10 seconds to rest.
6.	Repeat movement with your other leg.
7.	Alternate exercising your legs until you have done 10 repetitions with each leg.
8.	After a short rest period, do another set of 10 repetitions of this exercise.

Exercise: Hip Extension
Purpose: Helps strengthen lower-back muscles and buttocks

1.	Find a firm and steady table or chair that will not move. Stand 12-18 inches from this table or chair, with your feet slightly apart.
2.	Face the steady object, hold onto it. Then, bend forward at your hips at about a 45-degree angle and hold on to the table or chair for balance.
3.	Slowly lift one of your legs straight backwards without bending your knee, pointing your toes, or bending your upper body forward.
4.	Hold position for 1-2 seconds.
5.	Slowly lower your leg. Pause for 5-10 seconds to rest.
6.	Repeat movement with your other leg.
7.	Alternate exercising your legs until you have done 10 repetitions with each leg.
8.	After a short rest period, do another set of 10 repetitions of this exercise.

Exercise: Slide Leg Raise
Purpose: Helps strengthen muscles of the hips and thighs

1.	Find a firm and steady table or chair that will not move. Hold onto the steady surface (such as a chair or table) firmly for balance, with your feet positioned shoulder-width apart.
2.	Slowly lift your leg out to your side. Try moving it about 6-10 inches from where your leg is at rest. Try keeping your back and legs straight, and your toes facing forward.
3.	Hold position for 1-2 seconds.
4.	Slowly lower your leg. Pause for 5-10 seconds to rest.
5.	Repeat movement with your other leg.
6.	Alternate exercising your legs until you have done 10 repetitions with each leg.
7.	After a short rest period, do another set of 10 repetitions of this exercise.

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