Wednesday, September 21, 2022

Warm Up Exercises For Parkinson’s

How Does Exercise Benefit Parkinsons Disease

Exercise for Individuals with Parkinson’s Disease: Warm Up
The best way to achieve these benefits is to exercise on a consistent basis. According to several studies, people with Parkinson’s enrolled in exercise programs with durations longer than six months, regardless of exercise intensity, show significant gains in functional balance and mobility as compared to programs of only two-week or ten-week durations.

Work With A Online Speech Therapist Today

The Parkinsons speech therapy exercises outlined above are a great place to start if you feel that your speech skills are starting to decline. But, youll see the greatest benefits if you also work with a specialized speech therapist.

When working with Great Speech, our team of therapists will help you make sure youre doing the exercises correctly. Theyll also be able to prescribe specific exercises that are better tailored to your particular needs to continue seeing results between sessions.

Great Speechs team of online speech pathologists provide speech therapy services for a wide range of people, including those related to Parkinsons disease.

Creating An Exercise Plan With A Physical Therapist

Before beginning a new workout regimen, the American Parkinson Disease Association recommends consulting with a physical therapist who has experience treating your condition, such as a board-certified neurologic specialist .

A physical therapist can help you select the right routines and exercises to increase mobility, strength, and balance. They can also tailor a plan to your specific symptoms and lifestyle needs.

For example, to improve your performance on a routine skill, like walking, your physical therapist may have you work on whats called dual-task practice, during which they ask you to practice walking while bouncing a ball or counting backward. The idea is to get your mind used to focusing on two tasks simultaneously.

Similarly, if youre having problems getting up from a seated position, your therapist may have you target muscle strength in your legs and ask you to practice sitting and standing with seats at different heights, while counting or answering questions.

There are physical therapists who specialize in neurological conditions, including Parkinsons disease, Dr. Subramanian notes. Having access to someone who knows about the disease helps. In fact, research has shown that working with a physical therapist trained in the needs of people with Parkinsons disease can reduce the number of therapy visits needed and, therefore, patient costs. Given how expensive care for Parkinsons disease can be, thats important.

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Identifying What Type Of Parkinsons You Have

Knowing what type of Parkinsons you have is also important in helping you to focus on the correct aspects of each exercise to make sure you get the most from them.

The three different types of Parkinsons that will define your exercise programme are:

Bradykinesia

Bradykinesia means that slow and small movements are the dominant feature of your Parkinsons and bother you the most in your daily activities. The reason why you experience bradykinesia is due to the loss of dopamine in your brain, specifically in the basal ganglia. As dopamine is an important neurotransmitter, the loss of it leads to poverty of movement where the regulation of normal movement size is varied down and smaller than required for efficient movement. It is important to focus on exaggerated and large movements in your exercise programme.

If you are bradykinesic your exercise programme needs to focus on exaggerated movements and power.

Part of your exercise programme needs to help you to re-adjust what normal movement should look and feel like. It will certainly feel strange when you first start to exaggerate your movements, but in time and with practice, you will find that the exaggeration really helps with daily tasks, walking, arm swing and other movements that might be impaired.

Tremor Dominant

This means that the tremor is the most dominant feature of your Parkinsons. The tremor can come on at rest or during prolonged or sustained postures.

Agility impaired

Practice Speaking And Communication Throughout The Day

Parkinson

Hale encourages her patients to practice speaking exercises while doing regular activities. Suggestions include:

  • When riding in a car, read road signs out loud.
  • Read out loud instead of reading to yourself.
  • To build confidence, exaggerate mouth movements when speaking to friends and family.
  • When having conversations practice speaking slowly and in shorter sentences.
  • Sing along when listening to music.
  • Build in periods of vocal rest during the day to reduce vocal fatigue during important conversations with loved ones.
  • Drink plenty of water to reduce hoarseness and vocal strain.
  • When carrying on conversations, do what you can to reduce the noise around you. Turn off the television, music or other background noise or move to a quieter space if possible.
  • Be sure the person you are speaking to can see your face.

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Can The Brain Change

We know that in PD, neurons that produce the chemical transmitter dopamine are damaged and lost. There is a period of time between when the loss of neurons begins and when PD movement symptoms start to show. By the time most people are diagnosed, nearly 80 percent of their dopamine neurons are already gone.

During this period, the brain changes, compensating for the loss of dopamine neurons which occurs during the process of neurodegeneration. Scientists call this ability to change and compensate exercise-dependent neuroplasticity . This same process occurs throughout life in response to experience. As children learn motor skills, for example, their brain cells make new connections. This process continues through adulthood.

Exercise may affect the brain by driving this compensation, or plasticity. People with PD who exercise regularly can move more normally than those who do not. We believe that exercise may be contributing to neuroplasticity helping the brain maintain old connections, form new ones and restore lost ones. This may outweigh the effects of neurodegeneration.

The Basic Elements Of Exercising With Parkinsons

There are four core elements of exercise that are important for people with PD:

  • Aerobic e.g. brisk walking, stationary cycling activities that get the heart pumping
  • Strengthening e.g. using weights or resistance bands to improve muscle strength
  • Balance e.g. tai chi, dance to help you be more steady on your feet
  • Stretching e.g. mat exercises, yoga to provide flexibility
  • Including all four of these elements in your exercise regimen is ideal .

    Aerobic activity or high-intensity exercise may be particularly important for Parkinsons and general health

    High-intensity exercise has been formally studied in PD with impressive results. The Study in Parkinson Disease of Exercise Phase 2 enrolled 128 people with early PD, who were not yet on dopaminergic medication into three groups:

    • a high-intensity treadmill exercise group, in which people exercised at 80-85% of their maximum heart rate
    • a moderate-intensity treadmill exercise group, in which people exercised at 60-65% of their maximum heart rate
    • a wait-list control group

    After six months, the high-intensity group had essentially no change in their motor scores, whereas the control group had a three-point worsening of their motor scores.

    Currently, the SPARX3 trial is enrolling participants and underway. This trial is similar to SPARX2, but with a goal of studying many more participants.

    Forced exercise

    Cognitive challenges in exercise

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    Focused Exercise Videos For Parkinsons

    According to Stanford Medicine, Exercise is an important part of a healthy lifestyle for everyone. When you have Parkinsons disease exercise is as important as taking your medications on time, every time. Exercise helps to maintain strength, flexibility, balance, and cognitive acuity so you can continue to do the things you have to do and the things you love to do. Building Your Abilities are specially designed exercise videos for Parkinsons.

    Watch these videos to get your blood flowing and muscles moving. At times do you feel like you need to move after sitting too long? Or maybe, you would just like to warm up your body before your daily walk. Check out our new Building Your Abilities video series. Each video is around 10 minutes long and focuses on common challenge areas. Use one, two, or all 10 to fit your specific need.

    Choosing The Right Exercise Class For Parkinsons

    10 Minute Parkinson’s Exercise Sampler

    When trying to find an exercise class to join, it can be hard to know which ones to try because there are many different types of classes that are marketed to people with PD. When you are evaluating a class, it is important to remember the following:

    • It is the components of the exercise class that are important . You do not need to specifically do boxing or dance if you can achieve these elements of exercise in other ways.
    • The instructor should have expertise in PD. APDA offers a training for fitness professionals which helps them better understand how to create exercise programs best suited for people with PD.
    • The ratio of class members to instructors should be low enough to maintain safety.
    • The class should be adaptable for people of different abilities and mobility. Many classes will offer seated options or other modifications.

    It may take a few tries to find the types of exercise that suits you best so dont give up! Feel free to try different classes in your area to see what types of exercise appeal to you. It can also be motivating to take classes together with a friend or family member. You can hold each other accountable, and also have some fun together. As you find classes you enjoy, you can incorporate those modalities into your exercise schedule. For help in finding classes in your area, you can contact one of our Chapters or Information & Referral Centers. There are also many virtual classes that you can join from home.

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    Strength Training Helps Build Muscle Mass

    Strength training can involve lifting weights, using machines at the gym, using your own body weight for resistance, or even using common household items like a milk jug filled with sand, the Parkinsons Foundation notes. Your strength training should focus on the following muscle groups:

    • Core muscles
    • Arm muscles
    • Hands and wrists

    In general, strength training should be done two to three times per week, but scheduled so that youre not targeting the same muscles on consecutive days, as your muscles need to rest and recover, the foundation advises.

    As with stretching exercises, strength training can be performed while standing, sitting, or while on the ground.

    The Wisconsin Parkinson Association recommends several exercises to help strengthen your grip and improve your reach. Tasks such as handwriting and reaching for items on higher shelves can be a challenge for people with Parkinsons disease, and hand exercises can help minimize these issues.

    In general, resistance training helps build and maintain muscle mass, Subramanian says. The stronger you are, the more independent youll be.

    Exercise & Parkinsons Research

    Exercise is good for the heart and the muscles, but exercise can actually change the brain. Establishing early exercise habits is an essential part of overall disease management, which is why neurologists now recommend exercise as part of most PD treatment plans.

    People with Parkinsons who engaged in at least 2.5 hours of exercise a week had a better quality of life than those who didn’t exercise at all or started exercising later.

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    Parkinson Society British Columbia Exercise Recordings

    Cost: Free

    Purchase Info:

    Cost: Free

    Features thirteen men and women with PD of different ages demonstrating both standard and advanced workout routines with twice-weekly variations. Intro reviews benefits of exercise and keys to success. Exercises were developed by physical therapist expert.

    Cost: Free

    Archived classes from March 2020 to the present include yoga, shadow boxing, multi-tasking/cognition, strength and coordination cardio, bigger and stronger.

    Cost: Free

    Four of the videos posted to the PASF YouTube channel are exercise videos. Each is 25 minutes long. Focus of the videos include strength and mobility, balance skills, seated and mat exercises.

    How Exercise Helps With Parkinsons Symptom Management

    Living, and dancing, with Parkinsons  Orange County Register

    In general, the Parkinsons Foundation says, exercise helps improve gait, balance, flexibility, and grip strength while reducing tremors. A review of existing research published in the August 2016 edition of the journal Frontiers in Medicine found that exercise may also improve cognition, while reducing depression and fatigue.

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    When Should Someone With Parkinsons Start Exercising

    After youve been diagnosed with Parkinsons, try to start an exercise regimen as soon as possible, says the Parkinsons Foundation. The foundation calls this the pre-habilitation stage, and warns against waiting until you start to have pain or problems with your movements to begin an exercise regimen.

    Still, its never too late to start. People who have advanced Parkinsons and exercise have better health-related quality of life than people who dont exercise, so its important to stay active and even try new routines as your condition progresses.

    There are so many benefits to exercise with Parkinsons disease, Subramanian says. In addition to all the positive effects on symptoms and progression, there are other benefits as well, including social ones, if you work out as part of a group. Exercising will also likely help you to sleep better, which is important for overall health.

    Really, she continues, the more physical activity the better, as long as youre safe. And if youre worried about staying motivated, a general rule is that any exercise that you love is something youre going to keep doing.

    Dont hesitate to try different things, too, which will challenge your brain and your body. Youll see the positives right away, she says.

    Tips For Exercising Safely

    Before starting an exercise program, consult with your neurologist and primary care doctor about any health concerns and ask for recommendations, the Parkinsons Foundation advises.

    Ask your doctor to refer you to a physical therapist who knows about Parkinsons together, the two of you can identify any concerns and physical limitations you may have. Your exercise regimen should be targeted to address your symptoms and physical limitations.

    You should stop any exercise or stretch that causes pain, and take steps to prevent falls while exercising, such as:

    • If indoors, remove area or throw rugs
    • Work out in well-lit areas
    • Dont use rolling chairs
    • Work out with friends or buddies, particularly when performing outdoor activities
    • Stay hydrated
    • Avoid overexertion

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    Data Collection Management And Analysis

    All personal information will be kept strictly confidential, such as age and disease progression. The results will be collected and stored in a database protected by passwords.

    Data will be obtained from the Care-PD app and presented as mean ± SE. All statistical analyses will be performed in GraphPad Prism and R studio 3.6.3. Staff with rich experience will independently complete the processing and cleaning process of data. Baseline data between groups will use one-way ANOVA for continuous variables and normal distribution, Wilcoxon test for continuous variables and non-normal distribution, and chi-square test for categorical variables. Repeated-measure ANOVA is used to evaluate the efficacy of Tai Chi and stretching exercises on QoL and PD progression over 12 weeks . A mixed-model repeated-measure ANOVA is used to compare the difference between Tai Chi, stretching exercises, and the control .

    Move Well With These Exercises For Early

    Exercise for Individuals with Parkinson’s Disease: Warm Up

    Parkinsons disease can lead to a wide range of symptoms, but some people with the condition are so early in the PD journey that they dont have strong symptoms in any one specific area. Understanding and developing strong habits early can help a person move well with Parkinsons.

    MyParkinsonsTeam has partnered with PD Warrior an organization that specializes in providing rehabilitative exercise programs to people with Parkinsons disease to help spark your exercise journey.

    During previous weeks in this six-part series, you learned how to warm up, tackle tremor, overcome bradykinesia , and boost agility. This weeks videos cover the steps required to perform low-impact, neuroprotective exercises that are helpful for anyone with PD, particularly those early on in the diagnosis journey. Theyll also boost your heart rate.

    Consider the following guidance before you work through the video:

    • If you arent accustomed to exercising, check with your physician first.
    • If your doctor gives you clearance, it is suggested that you warm up prior to exercising and stretch after you complete your session.
    • Try to engage in exercise three times per week.
    • Feeling some muscle soreness following exercise is normal.
    • Warming up, stretching, and staying hydrated can help combat muscle soreness.

    Below are the written steps of the video exercises. You can write them down or print them for reference:

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    Benefits Of Exercise And Medication In Parkinson’s

    In the last few years, the importance of exercise has become even more significant for people with Parkinsons. Research is showing that a tailored Parkinsons specific exercise programme is important for your health. This means that alongside medication, the right kind of exercise may improve your overall physical ability, your symptoms and the quality of your life. Exercise helps to slow symptom progression as well as to maintain general health and ward off concurrent cardiovascular risk factors, metabolic conditions, frailty and falls.

    Exercise can provide the vehicle to teach you how to achieve that functional and efficient movement again, even if you have to work harder through the movement to achieve it. Parkinsons medication, among other things primarily is used to enhance, replace or simulate the missing dopamine in your system. This can have very good effects on your movement, and to some extent your mood, overall. It is important that your medication is optimised for your needs as well. This often requires regular updates with your doctor to ensure you are functioning at your best.

    The best approach to managing your Parkinsons with exercise is to target your symptoms appropriately and to be optimally medicated.

    Frequently Asked Exercise Questions

    Q: If one part of my body needs more attention what should I do?

    If you have noticed more symptoms in one particular arm or leg, you may wish to focus on that limb more intensively during each exercise station. Make sure that the particular limb you are focusing on is leading the exercise in effort and amplitude and that you have symmetry between both sides. You may also wish to double the repetitions on that side, especially if there is a marked difference from one side to the other.

    Q: How do I avoid injuring myself?

    It is really important that you warm up first and follow the instructions for each exercise to avoid injury. If you are just starting out, be gentle on yourself, especially if you are new to exercise or dont exercise regularly. As you become more confident with the exercises you can start to work towards an effort level of 80% and full range of movement weight shift and amplitude. If anything hurts while you are doing the exercises or you feel unbalanced stop immediately. All of the exercises can be modified to be made easier as well as harder so listen to your body.

    Q: What about my medication. Is there a better time to do the exercises?
    Q: What Clothing & Footwear Should I Wear?

    Wear loose, comfortable clothing that breathes well. Layers may help if you have extremes of temperature where you train or are prone to overheating. Your footwear needs to be supportive such as trainers or walking shoes.

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