Spring into Action: April Is Parkinson's Awareness Month

When sailors find they have navigated into the doldrums and need to wait out the windless days, their boat is essentially "stuck." You might be finding yourself feeling a wee bit "stuck" at home while following the suggested social distancing guidelines.

How is your exercise going? Oh, it is not? What about your diet? Stuck eating meals that make you feel lackluster, you say? Are you staying in touch with friends? Exercising at home? Avoiding the temptation of junk food while feeling cooped up day after day?

Perhaps you are ready to “spring” anew into action that will bring a fresh perspective to living well with Parkinson’s even while practicing social distancing as recommended by public health officials.

Goodbye winter

Spring typically begins on about March 20th in the northern hemisphere and about September 22nd in the southern hemisphere.^1,2 It fell on March 19th this year where I live. I felt like I was offered a head start on my annual wellness renewal plan, but current events have affected all of us.

Despite my best efforts every winter, I may find my exercise routine stuck in the doldrums much like a sailboat. I want to be ready to make a positive change when the proverbial fresh winds of spring start blowing. The cyclical nature of the seasons reminds me of the cycles of human behavior as we seek changes that lead to better well-being.

I like to think of my exercise efforts as flowers bursting forth in spring rather than that ship dead in the water. What better month to do that than April since it is Parkinson’s Awareness Month? Granted, THIS April is unusual, but wellness is still very possible and extremely important for us physically, mentally, and emotionally.

Knowing THIS helps me do THAT

When I know why to do something that is “good” for me, I am more likely to do it. The Transtheoretical Model (TTM) of behavior change³ consistently helps me regroup physically, mentally, and emotionally.

You do not have to remember that long title; just call it TTM. So, what is this model and how does it help?

The TTM in a nutshell

This model features five stages that people pass through to adopt and maintain a behavior, preferably a positive one like regular exercise, stress management, and eating well. These are all important to persons with Parkinson’s.

• Stage 1: Precontemplation = not ready
• Stage 2: Contemplation = getting ready
• Stage 3: Preparation = ready
• Stage 4: Action = taking action
• Stage 5: Maintenance = maintaining the desired behavior at least six months

Here is a dietary change example.

Stage 1

I am not thinking of a dietary change although I have heard eating a certain amount of fruits and vegetables each day is beneficial. I am not a big fan of food prep so do not think I am too interested.

Stage 2

Now I am thinking of eating more fruits and vegetables. Maybe it will help me feel better and avoid constipation. I can skip meal prep, which is not my favorite thing, by eating raw fruits and vegetables.

Stage 3

I have been reading about fruit and vegetable options from reliable sources. I visited with a dietitian for one hour to list fruits and vegetables that are available locally during the different seasons. I admit I have been in a dietary rut and the idea of adding some fruits and vegetables seems do-able.

Stage 4

I am following a meal plan that has increased my intake of fruits and vegetables on most days.

Stage 5

By month six, I have been eating a combination of three to six fruits/vegetables a day. I can still improve my diet, but I have adopted this particular change in eating and feel better for it.

Stop the "maybes" and spring into action!

Maybe this is truly THE year that you will jump-start your fitness plan despite having Parkinson’s and exercising at home to follow social distancing guidelines. Generally, anyone who is relatively new to a Parkinson’s diagnosis and has just begun to think about exercise may have a hard time getting started, especially in very cool or very hot seasons. Weather does not matter if you workout indoors.

Begin with a personal exercise plan written just for you. This may take a little money upfront for a personal trainer but then you are more likely to avoid doing too much, too fast and hurting yourself or giving up. A trainer may be reachable via telephone, Zoom, email or such and then follow up with an in-person meeting once social distancing is no longer recommended.

A TTM plan to jump-start exercise

Here is a monthly look at the TTM that might help newly diagnosed persons with exercise. I started with January for convenience. The in-facility meetings may not be possible due to current events but will be great once you can go to the health club of your choice.

• January: Precontemplation. Exercise? I have enough on my mind with this Parkinson’s diagnosis.
• February: Contemplation. I heard that it is helpful to exercise regularly. What do I have to do? I wonder if it will help me.
• March: Preparation. I called a local gym, the Y, a health club and three rehabilitation centers for exercise options. There is only one Parkinson’s exercise program and it does not seem to be the best fit at this time. I have narrowed down my search to two choices.
• April: Action. I joined a local health club and hired a personal trainer. He has four years of experience working with Parkinson’s. I was also able to schedule several visits with a physical therapist. She specializes in Parkinson’s and Multiple Sclerosis.
• May-September: I am exercising regularly!
• October: Maintenance. I have succeeded with six months of exercise. I feel more energetic most days and usually enjoy a workout. Now to keep it up.

Finding your jump-start motivation

Maybe you are a friend to someone with PD and you plan to join them so you can encourage each other. Good workout buddies are priceless!

Maybe you have exercised for many years but find yourself backsliding for some reason. The person who is typically dedicated to exercise may need a fresh focus now and then. Revisit the preparation stage and consider what would make exercise inviting or rewarding again. Buy a new pair of exercise shoes or work out in a new place. Exercise to music. Practice chair yoga. Surely, you will find a motivator of some sort when you look for it. And, who knows? Maybe you will try boxing, riding a recumbent trike, or Zumba! Many online resources are available free during this time and I am grateful to the experts who have offered these!

Maybe you are in a habit-driven diet that is not in your best interest. Besides the example of adding fruits and vegetables, you might ask your doctor if he/she recommends an elimination diet to get rid of foods that make you feel poorly. Start a Healthy for You and Me (HUM) monthly cooking club with friends.

Are you eating fast food every week? What would happen if you put the money you would have spent in a jar every time you decided against eating out and ate at home? That money could go toward your next pair of new shoes or be donated to a Parkinson’s group, which would be a great thing to do during Parkinson’s Awareness Month.

Embracing this "spring cleaning"

I am writing this in the spring of the year because this is the season that lifts me from winter and helps renew my commitment to living well. I know when I see our tulips bloom that it is time to write fresh fitness goals. It is all too easy to default to “lazy” behavior, so this annual “spring cleaning” is worth my effort. I hope you find that is true for you, too, especially if you are feeling "stuck" at home and frustrated by current events.