Getting off the Couch Is Hard

The Parkinson’s Outcomes Project shows that people with PD who start exercising earlier in their disease course, for a minimum of 2.5 hours per week, experience a slowed decline in quality of life compared to those who start later.¹ Most of us are not getting that minimum of 2.5 hours a week of exercise. Many are not exercising at all. Starting or increasing exercise is difficult as we already have built in excuses. Do these sound familiar? (I’ve used these excuses and more)

• I hate exercise.
• It’s not fun.
• I’ve tried before. I can’t stick with a program.
• I can’t afford a gym.
• I’m too old or too fat or too uncoordinated or too embarrassed to exercise.
• I’m not seeing change.
• I use a walker or I’m in a wheelchair.
• I’ve tried and I can’t keep up.
• I’m too stressed.
• I’m tired and sore.
• And on and on...

Let's be blunt

Say the following out loud: I need and want my Parkinson’s progression to slow down or stop and I am unwilling to do the One Thing, The One and Only Thing, that will slow or stop my Parkinson’s. Sound illogical or oxymoronic? You can’t have it both ways. Let’s make that a positive pledge: I need and want my Parkinson’s progression to slow down or stop and I will do the One Thing, The One and Only Thing, that will slow or stop my Parkinson’s. I will exercise.

How to start exercising

1. Don’t try a marathon the first day or even the second. Probably never. Be the turtle.
2. You’re never going to look like the Terminator.
3. The first week might not be fun.

What Parkinson's exercise should I do?

That’s simple: the one you can do and will do. Make a list of activities you might be willing to try. Find one or several that you enjoy. If you enjoy what you are doing, you have a reason to continue. Start small. Set realistic goals. If you try too much too quickly, you won’t continue. Getting too sore or too fatigued is a huge de-motivator. Obligate yourself to others. Exercise with others. Get an exercise buddy. I’ll be there. If you will, I will. It’s on my calendar. The expectation is you will call or email if I’m not in class, and I’ll do the same.

Find an exercise group that looks like you. For example, a Parkinson’s Power Moves class.

• All ages? ✔️
• All body shapes & sizes? ✔️
• Varying abilities? ✔️
• More than just an exercise class? ✔️
• At your own pace ✔️

Can’t stand or have balance problems? Seated exercises can be as hard as standing. Same for floor exercises. Can’t afford a class? Check your health insurance. Try Silver Sneakers or your YMCA, YouTube or virtual. Exercise at the same time each day. Repetition builds habits. Repetition builds success. Think incrementally. I can’t walk a mile right now but I can walk to my mailbox. I’ll add on a little distance a little at a time. Focus on the right things. Can’t touch your toes? Big deal. It’s not about touching your toes. It’s about stretching those leg muscles you just exercised. You don’t have to touch your toes to get a good stretch.

Progress will come

Progress may be slow. Doing the exercise better or faster or stronger is not the initial goal. Just doing the exercise repeatedly and to the best of your ability is the goal. Progress will come. Write it down. Keep records. One way to feel good about exercise is to rate on a scale of 1-10 your mood, fatigue level and pain level just before exercise and again right after. Feel those endorphins! Share your progress with others. Forgive yourself. There will be setbacks. It’s not the end of the world if you miss a day. I’ll see you at exercise.