Have you exercised today? Regular physical activity is one of the most beneficial ways to manage Parkinson’s disease. It can improve symptoms, and many MyParkinsonsTeam members have experienced benefits firsthand.

“Many days, I don’t feel up to exercising. But I get through it and end up in a better place,” shared one member. Another member wrote, “The first move is the hardest, but once I’ve completed my exercise, I feel great.”

Knowing where to start can be tricky, but that’s no reason to stay still. This article explores different Parkinson’s exercises, how they may benefit you, and safe ways to get moving.

🗳️ Which of these types of physical activity do you do regularly?

Aerobic exercise (such as walking, swimming, or other sports)

Strength exercise (using bodyweight, weights, or resistance bands)

Flexibility and balance exercise (such as yoga, stretching, Pilates, or tai chi)

No regular physical activity

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4 Main Types of Exercise

Exercise guidelines for people with Parkinson’s are similar to those for everyone else. Focus on the four main types of exercise below, with modifications based on your symptoms and ability. Consult a healthcare professional if you’re not sure what’s safe.

1. Aerobic Exercise

Aerobic exercise, sometimes called endurance exercise, gets the heart pumping. People with Parkinson’s should aim to do aerobic exercise three days per week for at least 30 minutes per session.

Aerobic exercise can include:

• Jogging
• Walking
• Swimming
• Rowing
• Cycling

Research suggests that aerobic exercise may be one of the most important types of exercise for Parkinson’s disease, and it can protect heart health. Aerobic exercise is especially beneficial at higher intensities that feel challenging but doable.

One study compared people with unmedicated Parkinson’s who performed high-intensity treadmill workouts, moderate-intensity treadmill workouts, and no structured exercise. After six months, those who did no exercise had worse symptoms, while those who did high-intensity exercise kept symptoms steady.

High-intensity interval training (HIIT) may be a good place to start. This type of exercise involves bursts of high-intensity exercise, followed by rest.

For example, beginners may do 15 seconds of fast cycling followed by 30 seconds of slow cycling, repeated over six minutes. Add more slow cycling time if you need it, or shorten it for a challenge.

2. Strength Training

Strength or resistance training challenges your muscles by lifting, pushing, or pulling weights. It’s recommended to strength train two to three days a week for at least 30 minutes per session, but medical supervision is advised for those with complex or advanced symptoms.

Strengthening exercises can include:

• Sit-to-stands from a dining room chair
• Bicep curls with dumbbells
• Calf raises while holding a kettlebell
• Leg extensions using a weight machine

Research has linked strength training to fewer physical symptoms because it improves mobility and how well your muscles work during everyday activities, like climbing stairs or lifting yourself off the ground. It’s also been linked to improving cognitive (thinking-related) functions, like attention and memory, in people with mild to moderate Parkinson’s.

Lifting weights can be intimidating, especially in a gym with unfamiliar equipment. If you’re new to strength training, start with body weight or items around the house.

For instance, you may try step-ups. These involve taking a controlled step up onto a short stool or on the first step of your stairs and stepping back down. Step-ups can be done holding the railing for balance.

You can perform two sets of 10 step-ups. Once that exercise feels easy, you can hold a gallon of water in your opposite hand to add weight.

3. Neuromotor Skills

Neuromotor skills, or how well your brain and muscles communicate to coordinate movement, include balancing, agility, and multitasking (like walking and talking at the same time).

Practicing these skills at least two to three times per week can improve posture and steadiness on your feet while also lowering fall risk.

On average, people living with Parkinson’s fall four to six times every year, but for some people, it can happen every day. “I’ve fallen quite a few times. It would be easier for me to tell you where I haven’t been bruised than where I have,” wrote one MyParkinsonsTeam member.

Activities that challenge neuromotor skills include:

• Tai chi
• Yoga
• Pilates
• Dancing
• Table tennis

4. Flexibility

Flexibility exercises can help improve how far your muscles and joints can move. Many people with Parkinson’s benefit from flexibility exercises to relieve rigidity and stiffness.

Try to stretch at least two to three times per week. It can be especially beneficial to stretch at the following times:

• After waking up in the morning
• When warming up before physical activity
• When cooling down after physical activity

More research is needed to learn the best types of flexibility exercises for people with Parkinson’s. Generally, dynamic stretches are best before activity, and static stretches are best after activity.

Dynamic stretches help your body move through the motions you’re about to do. For example, if you’re about to play table tennis, you might try:

• 10 slow, controlled side lunges that stretch the inside of your thighs to get ready for sideways steps
• 10 wide arm circles to prepare your shoulder joint and surrounding muscles for big reaches

Static stretches, when you hold poses for 60 to 90 seconds, are more relaxing. For example, after you’re done playing table tennis, you may hold a few gentle poses while your muscles are still warm. Target big muscle groups, such as:

• Neck
• Shoulders
• Wrists
• Calves
• Thighs
• Trunk

How Do You Get Started?

Consider the following if you’re not sure how to start exercising or which exercises are best for you. If you feel unsafe, don’t start a new exercise program before talking to your doctor.

Consult a Healthcare Professional

Most people newly diagnosed with Parkinson’s don’t need medical clearance to start exercising unless overlapping conditions affect their safety. If you’ve been diagnosed for a while and aren’t sure how to exercise with your current medications or symptoms, start by talking to a doctor.

In many cases, your doctor may refer you to a physical or occupational therapist to help with mobility issues, pain, and other possibly limiting symptoms. They’ll also teach you safe exercises you can do at home to target aerobic fitness, strength, neuromotor skills, and flexibility.

Choose the Right Intensity and Build Slowly

Many people need to build up to the recommended exercise amount and intensity. Start low and slow, then gradually challenge yourself over time. Make sure to incorporate rest days for recovery.

Gradual changes may look like:

• Adding five more seconds to the intense portion of your HIIT cycling
• Trying the harder resistance band during your side-stepping exercise
• Doing sit-to-stands from a lower chair
• Introducing a second day of yoga every other week until you feel comfortable consistently participating twice a week

Do It When You’re Unmotivated

Don’t wait for inspiration to exercise. Challenging your body can be hard, especially when you already feel exhausted from managing your disease.

Many MyParkinsonsTeam members can relate, but they’ve found ways to work through motivation slumps.

One member wrote, “I set a time that I have to get started, and I do it, even when I’m not in the mood. Also, my dog looks forward to his daily walks, so we go out rain or shine.”

Find Local Parkinson’s Exercise Programs

To stay accountable, consider joining Parkinson’s-specific exercise classes or programs. These programs use sports, music, and other strategies to help you move better.

Noncontact boxing programs are popular options that may improve motor function, social health, and mental well-being but have mixed results for balance and endurance. This means it’s best to do boxing classes alongside other activities that challenge those areas.

There are also online resources for exercises that improve movement and coordination in people with Parkinson’s. Check out our article on how to do sumo snaps for leg coordination.

If you’re not sure where else to look, find your local Parkinson’s Foundation Chapter to learn about exercise classes near you.