5 Science-Backed Exercises That May Help Men With Parkinson's Disease
Parkinson’s disease is a progressive movement disorder of the nervous system. Symptoms of Parkinson's typically develop slowly over years, but tend to show up as tremor, limb stiffness, slow movement, and gait and balance issues. It’s also more common than many realize. More than 1.1 million people in the U.S. are living with Parkinson’s, with about 90,000 new cases diagnosed each year, according to the Parkinson’s Foundation. Men, in particular, face a higher risk, with rates about 1.5 times greater than women.
When it comes to managing Parkinson's disease, one intervention consistently stands out: exercise. Staying active can help preserve mobility, improve balance, and support overall quality of life. But recent research points to even greater brain benefits, with one study finding that high-intensity aerobic exercise may help protect dopamine-producing neurons, which are most impacted by Parkinson's disease.
For those navigating a diagnosis, whether personally or alongside someone close, knowing where to start can make all the difference. We spoke with two experts to break down the most effective exercise modalities to consider adding into a routine.
Best Exercises for Parkinson's Disease
Sit to Stand
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Functional strength is important for everybody. For individuals living with Parkinson's, it's especially helpful to practice daily movement patterns, like standing up from a chair. If you have poor balance, you can keep another chair in front of you or use a walker as needed. Start from a raised surface like a bed if you cannot stand up from a standard chair.
"Parkinson’s can cause difficulty with standing up from a chair," says Erin L. Schultz, PT, DPT, NCS of Orlando Health's Advanced Rehabilitation Institute. "Make sure to scoot to the edge of your chair, check that your feet are under your knees, and lean forward with nose over toes before you try to stand up."
Aerobic Exercise
While aerobic exercise always catches praise for heart health benefits, it's also great for brain health. It doesn't matter if you choose to swim, use a stationary bike, or walk. Exercise, in general, also helps the brain produce and use dopamine, the chemical needed for better movement for Parkinson’s patients.
"Don’t worry if you're taking medication for blood pressure that affects your ability to get your heart rate up. You can easily monitor your exercise intensity with a 0 to 10 exertion scale," Schultz says. "Zero means you're lying on the couch, and 10 means you're running a marathon. Ideally, you want to achieve a 6 to 8 intensity level during your aerobic exercise."
Boxing
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"Boxing is great for Parkinson's patients," says Mari Baxter, COO of Senior Helpers and board member for Rock Steady, a non-contact boxing program helping those with Parkinson's fight back and improve their quality of life. "Boxing increases dopamine levels, improving balance and functional levels among participants. We even see patients box from a wheelchair."
It may sound intense, but striking a bag can be surprisingly effective for Parkinson's patients. Every movement and drill helps build coordination, timing, and focus.
High-Intensity Training
One study found that after six months of high-intensity training, patients with early Parkinson’s showed increases in markers tied to dopamine function, where researchers would normally expect to see decreases.
"High-intensity exercise reduces chronic neural inflammation, offering neuroprotection to those with Parkinson’s disease, slowing the progression of the disease," Baxter says.
Balance Exercises
Individuals with Parkinson's may have difficulty balancing. But just as we can build muscle, balance can be trained and improved with consistent effort. Exercises like side steps, heel raises, and tandem walks are often used to help reinforce stability.
"You need to start practicing balance exercises before you notice any deficits. Getting ahead of any changes in balance can reduce your risk of falls and injury," Schultz says. "Balance exercises are very specific to each individual’s needs and need to be practiced with a physical therapist before starting them at home."