5 Proven Unexpected Benefits Of Aerobic Exercise For Parkinson’s

Aerobic Exercise for Parkinson’s – Introduction

What if there was one simple habit that could help you improve your mobility, boost your mood, and potentially even slow the progression of your Parkinson’s symptoms? Sound pretty amazing right?

In this article, we are going to examine the incredible benefits of aerobic exercise for Parkinson’s and provide a blueprint for you to get started, help you overcome barriers to getting started with an aerobic exercise plan, and discuss specific aerobic exercises that can benefit you on your Parkinson’s journey.

What is Aerobic Exercise?

Aerobic exercise, also known as cardio, is any physical activity that increases your heart rate and breathing while using large muscle groups while sustaining the activity for an extended period of time.

The primary goal is to improve the efficiency of the cardiovascular system (heart and lungs) in absorbing and transporting oxygen.

Aerobic exercise, unlike strength training and stretching & flexibility or balance exercises, focuses on endurance and stamina which are vital for maintaining mobility and balance with Parkinson’s.

Examples of aerobic exercise include:

• Running: A classic cardio workout that can be done almost anywhere.
• Swimming: An excellent full-body workout that’s easy on the joints.
• Cycling: Whether on a stationary bike or outdoors, it’s great for leg muscles and cardiovascular health.
• Dancing: Fun and engaging, and you can do it with friends or in a class.
• Brisk Walking: Easier on the joints than running and can be done daily.
• Aerobic Classes: Such as step aerobics, Zumba, or kickboxing classes that keep you moving.
• Water aerobics: a fun group fitness activity that is easy on the joints.

Why Aerobic Exercise for Parkinson’s Is Important

Aerobic exercise is not just about breaking a sweat, it’s about doing exercise for a sustained period of time and at a sustained level in order to reap the benefits aerobic exercise can provide.

In the article: Can Exercise Help People With Parkinson’s Disease? 4 Things to Know published in Yale Medicine the author notes that “studies show that high-intensity exercise may slow the progression of the disease.”

The article highlights several studies, first, the Long-term Effect of Regular Physical Activity and Exercise Habits in Patients with Early Parkinson’s Disease, Journal of Neurology, Tsukita, Tsukita and Takahashi, February 22, 2022.

This study tracked 237 patients over 5 years in individuals with early-stage Parkinson’s Disease. “Those who were more active had better physical outcomes than less active people with the disease.”

“Higher physical activity levels were strongly associated with better functioning in activities of daily living, cognitive processing speed, posture stability, balance, and gait,” says Dr. Tinaz, MD, PhD, a Yale Neurologist who specializes in movement disorders, including Parkinson’s Disease.

Source: Can Exercise Help People with Parkinson’s Disease? 4 Things You Need to Know, Yale Medicine, Lisa Fields, July 17, 2014.

According to the Yale article, other research has also shown benefits in slowing the progression of Parkinson’s through the use of high-intensity aerobic exercise.

The author noted that researchers asked patients to engage in high-intensity exercises (cycling or treadmill three times per week for 6 months. This study included assessments of the participant’s motor symptoms at baseline and at the conclusion of the study.

This study was also used to evaluate the patients who participated in high-intensity exercise with other Parkinson’s patients who did not.

Ms. Fields in her article notes the study found that “The disease in the exercise group did not progress much based on their neurological exam findings.” She quotes Dr. Tinaz, who says “That’s what we call slowing down the clinical disease progression”. Source: Can Exercise Help People with Parkinson’s Disease? 4 Things You Need to Know, Yale Medicine, Lisa Fields, July 17, 2014.

For more information on the benefits of Aerobic Exercise for Parkinson’s read my article:

4 Proven Benefits of Exercise On Parkinson’s Disease

Also, listen to the following podcasts for more information on aerobic exercise for Parkinson’s

More Than Just a Stroll: Discover the Life Changing Benefits of Walking for Parkinson’s

Benefits of Aerobic Exercise For Parkinson’s

We know why aerobic exercise for Parkinson’s is important based on scientific research, but it also provides specific benefits to help you live a better quality of life.

Benefits of aerobic exercise include:

• Improved Motor Function
  • Studies have shown that aerobic exercise can can help a person living wit Parkinson’s alleviate some of the most common motor symptoms including:
    • Tremors
    • Rigidity
    • Bradykinesia (slowness of movement)
    • Gait Disturbances

In a study Systematic Review and Meta-analysis on the Effects of Aerobic Exercise in People with Parkinson’s Disease, the authors concluded:

“There was a significant effect of aerobic exercise on improving the timed up and go test, Berg Balance Scale, stride length, gait velocity, and 6-minute walking test. Aerobic exercise had beneficial effects in improving balance, gait, and motor function in PD patients.”

Source: Systematic Review and Meta-analysis on the Effects of Aerobic Exercise in People with Parkinson’s Disease, NPJ Parkinson’s Disease Journal, Zhen, et.al, October 31, 2022.

• Reduced Bradykinesia (Slowness of Movement)
  • Studies have shown that aerobic exercise can improve a person living with Parkinson’s walking speed, gait, and overall motor function.
  • The study Aerobic Strength Exercise Improves Metabolism and Clinical State in Parkinson’s Disease Patients found that: “Aerobic exercise training improved clinical state in early/mid-stage PD patients, specifically impacting Bradykinesia”
    • Source: Aerobic-Strength Exercise Improves Metabolism and Clinical State in Parkinson’s Disease Patients, Frontiers in Neurology, Krumpolec, et.al. December 21, 2017

• Enhanced Balance and Coordination
  • Aerobic activities can help improve coordination, balance and agility, reducing the risk of falls.
  • Research has demonstrated that aerobic exercise interventions can significantly improve balance and reduce fall risk in individuals with PD.

For more information on Balance Exercises for Parkinson’s read my articles:

Better Balance and Stability For Parkinson’s: Unexpected Benefits Of Exercise

Parkinson’s and Balance Training – 10 Proven Exercises for Better Balance

Listen to my podcast: The Secret To Better Balance: Unlocking Your Senses

• Neurological Benefits
  • Increased Dopamine Production – aerobic exercise stimulates the release of dopamine, a neurotransmitter crucial for movement control that is deficient in people with PD.
  • Neurogenesis and Neuroplasticity – exercise promotes the growth of new brain cells (neurogenesis) and enhances neuroplasticity which is the brain’s ability to reorganize itself and create new neural pathways. Neuroplasticity helps us learn new things.
• Improved Quality of Life
  • While it may seem counterintuitive, regular aerobic exercise can actually improve energy levels and reduce fatigue in people with PD.
  • Aerobic exercise has been shown to have positive effects on mood reducing symptoms of anxiety and depression which are often associated with PD.
• Cardiovascular Health
  • aerobic exercise strengthens the heart and lungs improving overall cardiovascular health.

Best Types of Aerobic Exercise for Parkinson’s

You may be asking yourself, “What types of aerobic exercises are there for someone with Parkinson’s?”

Let’s explore 5 types of aerobic exercises that can provide help you manage your motor and non-motor symptoms with Parkinson’s.

Disclaimer: The aerobic exercise for Parkinsons’s listed below are for informational purposes only and do not constitute medical or fitness advice. Please consult your health care professional prior to starting any exercise program to ensure that it is appropriate for your specific needs.

Walking

This is a great aerobic exercise for Parkinson’s because it doesn’t require any equipment, except of course a good pair of sneakers or walking/hiking shoes.

Walking can be done anywhere, and we can do it by ourselves, with a friend or as a group activity. Walking is a simple but powerful exercise.

Research has shown that regular walking can help improve balance, reduce depression and boost cardiovascular health, making it a great aerobic exercise for Parkinson’s.

It is important to start with short manageable distances and times and gradually increase your pace and duration.

Rember CONSISTENCY is key!

Swimming

Swimming is one of my personal aerobic exercise for Parkinson’s. Swimming is a fantastic low-impact exercise that is easy on your joints and gives you a full-body workout.

The buoyancy of the water supports the joints and makes movement easier, which can be great for people with rigidity and tremors.

An added benefit of swimming is the resistance of the water helps build strength and endurance , which is why is it a great aerobic exercise for Parkinson’s.

So whether it’s swimming laps or water aerobics, the pool offers a refreshing way to stay active.

Cycling

Whether you prefer an outdoor bike or riding a stationary or recumbent bike, cycling is a great aerobic exercise for Parkinson’s.

I’m a certified Pedaling for Parkinson’s instructor through the Davis Phinney Foundation and teach a weekly spin class to others with Parkinson’s. Cycling is a great way to get aerobic exercise for Parkinson’s and enjoy social interaction with others.

Cycling is an excellent aerobic exercise. It helps to improve coordination, muscle strength, and balance. Cycling also allows you to vary your intensity levels since you control the gears or tension knob on the bike. This allows you to tailor your workout to your own fitness level.

If balance is a concern, consider using a recumbent bike or stationary bike for added stability.

I enjoy cycling outside on nice days and taking a spin class 2-3 times per week as part of my aerobic exercise program.

Dancing

Dancing is a great option for aerobic exercise for Parkinson’s that is often overlooked.

It combines aerobic exercise with balance and coordination. It is also a great way to stay socially engaged and active.

Types of dancing include ballroom dancing, tango, salsa, Zumba, and simple dance classes. Moving to a Rhythm can improve motor skills, flexibility, and cognitive function. Plus, it’s just plain fun.

Find a dance style for you, enjoy and let the music move you.

Water Aerobics

Similar to swimming, water aerobics is a low impact full-body aerobic exercise for Parkinson’s.

Classes are often available at local pools or fitness centers and provide a structured class with certified instructors. It’s a great way to stay socially connected with others in a fun, splash-filled class.

As with swimming, water aerobics classes are easy on the joints because of the buoyancy of the water supporting your body. It is also a great option for people with Parkinson’s who have balance problems because the water can help support you.

I incorporate 2 water aerobics classes per week into my aerobic fitness program. I participate in a 45 minute shallow water class and a 45 minute deep water class. You would be surprised at the number of calories you can burn in a water aerobics class.

Overcoming Common Challenges with Aerobic Exercise for Parkinson’s

Let’s be honest, starting and sticking with aerobic exercise for Parkinson’s isn’t always easy. Fear of falling, fatigue, apathy or lack of motivation can all feel like insurmountable roadblocks to exercise.

Let’s provide some ways to overcome these common challenges:

• Fatigue
  • Start small – 5-10 minutes per day can make a difference. Gradually build up the time and intensity.
  • Breakdown your workouts – Break exercise down into 2-3,10-minute blocks 2-3 times per day.
  • Prioritize Rest – ensure adequate sleep and rest periods throughout the day.
  • Consider timing – schedule exercise when you have the most energy, like after a good nights sleep, nap, or rest period.
  • Fuel Your Body – maintain a healthy diet with sufficient protein and carbohydrates.
• Fear of Falling
  • Start with Balance Exercises – incorporate balance exercises like Tai Chi, Yoga or exercises focused on balance.
  • Use Assistive Devices – Use walking aids like canes or walkers as needed.
  • Exercise in a safe environment – Choose safe locations with stable surfaces and avoid obstacles.
  • Choose appropriate footwear – wear shoes with good support and non-slip soles.
  • Work with a Physical Therapist – they can assess your balance, your gait and develop personalized strategies for fall prevention.
• Apathy and Lack of Motivation
  • Find an Exercise Buddy – Exercise with a friend or family member or join an exercise class for social support and motivation.
  • Set realistic goals – start with small, achievable goals and gradually increase the challenge.
  • Track Your Progress – Keep an exercise log to see improvements. This can help you stay motivated.
  • Reward Yourself – This is Key! Celebrate accomplishments no matter how small
  • Make Exercise enjoyable – choose exercises you find enjoyable and fun. This will help ensure you stay consistent.
  • Consider using technology – utilize fitness tracker or apps to track your progress and set reminders.

It is crucial to consult a health care professional to discuss specific strategies for overcoming exercise challenges that meet your personalized needs.

Aerobic Exercise for Parkinson’s – Strategies & Tips to Get Started

You are ready to get started with aerobic exercise (after getting approval from your healthcare provider of course), so let’s look at some tips and strategies to get going.

1. Choose an activity you enjoy – whether it’s walking, swimming, or cycling picking something you enjoy not only makes you feel good but you’ll stay consistent with it.
2. Set a Schedule – Aim for 2-3 days per week at first and work up to 4-5 days and aim for 20 -30 min. The American College of Sports Medicine recommend at least 150 min of moderate intensity exercise per week for adults including those with Parkinson’s.
3. Warm up and Cool Down – start with light stretching after a short walk to get your body ready and a cool down to prevent stiffness.

Aerobic Exercise for Parkinson’s Conclusion

Aerobic exercise isn’t just good for your heart, it’s a lifeline for better mobility, sharper thinking and better mood. It’s your secret weapon for managing Parkinson’s and living your best life.

I want to challenge you. Commit to just 5 minutes of movement today. Take that first step. You’ll be amazed at how quickly small changes can add up.

By incorporating aerobic exercise into your total fitness plan with strength training, stretching, and flexibility and balance, you are reaping the benefits aerobic exercise can provide.

Take that first step today and you will help to improve your quality of life with Parkinson’s.

Visit my home page to subscribe to the free monthly newsletter and also to get a copy of 9 Balance Exercises to help improve your balance with Parkinson’s.

Listen to my weekly podcast – Live Parkinson’s – Live an Exceptional Life on all the major podcast directories.

Visit my YouTube channel for more information on living a great quality of life with Parkinson’s.

About the author:

I’m Chris Kustanbauter and have been living with Parkinson’s for 15 years, initially diagnosed at age 46. I’m a podcaster, author, youtuber and write a monthly newsletter to help people with Parkinson’s live a great quality of life by sharing what I have learned on my Parkinson’s journey and researching and providing evidence based information. I’ve been married for 39 years and have two adopted boxer dogs, Duke (12) and Katie (9). I enjoy playing guitar and fly tying and fly fishing.