Aerobic and Neurobic Exercises

The Never Surrender to Parkinson’s Inc. program is based on these building block gleaned from over 12 years of my resisting the progression of Parkinson’s disease.

Each case of PD is different, so please consult your doctors before initiating any of the activities listed.

Obviously, you can’t start doing everything listed. So pick those activities that most closely affect your area of need. In all cases, exercises are done vigorously. Better to do a few vigorously than to do more no vigorously.

Increase all exercises gradually to avoid injury.

Good Luck!

Attitude: It is most important to stay upbeat, positive and avoid the negative. If you are depressed and 50% of those suffering with PD are, do what ever is necessary to overcome it. Keep active and keep the Never Surrender mantra as your encouragement.

AEROBIC EXERCISES

Walking:
A great cardio exercise we all know how to do. Your heart rate will increase based on the speed and incline at which you walk. Keep a vigorous pace. Good for posture, balance and stride. Avoid shuffling. Concentrate on hell to toe foot action. Time: at least 30 minute daily if possible.

Rowing/erging (indoor rowing machine for winter use):
Excellent to get your heart rate up to it’s maximum – in my case about 120 beats/minute. Maintain your workout for at least 15 minutes. Circulation to the brain is your goal. Also provides increased flexibility and strength in the whole body, especially in the legs and flexibility in the hands.

Ballroom dancing:
Benefits posture and provides a good aerobic workout. Remembering the steps also enhances memory. Flexibility and balance are enhanced and it is a good social outlet. I practice once a week.

Weight lifting:
Increases bone density, muscle strength, and heart rate is elevated during the workout. Start with low weights 8-10 reps and build to 15. Work with a trainer if possible.

The roll out wheel:
A specialty of mine. You roll out from a kneeling position until you are parallel with the floor, then you roll back to a kneeling position. I do 10 reps. Good for core, back, arms and shoulders. To be tried with caution.

Push Ups:
Can be done anywhere and anytime. Increases chest, core and arm strength. Try to keep back straight and core tight. 10 reps minimum….build up if you can’t start off there.

Stretching:
This is as important as strength training, particularly since PD causes rigidity of limbs. Star and finish all exercises with stretching. Develop a routine that stretches as much of the body as possible. Increase gradually. Consider yoga.

Sit ups/ Pilates:
Important to keep core strong. Roll up using stomach muscles, and then slowly roll back down controlling with abdominal muscles. 10-15 reps.

Leg Lifts:
Abdominal muscles. Make sure your back is flat on the floor….think of sucking your naval into your spin. Lift legs about 6 inches off the floor and hold. When finished holding put legs straight and lift as high as possible. Aids flexibility of hamstrings and strength of abs. 10-15 reps.

Stair climbing and descending:
Great exercise for balance and strength. Use handrail at first. Advance try carefully taking the steps without holding on. Fine tuning of leg motion and balance – going up and coming down. We live in a 3-story house and make full use of this built in gym.

Deep knee bends:
Hold on to a bar for stability and go down as far as possible. At least 10-15 reps. Bend knees as though sitting in a chair. Affects your walking ability. Also, sit in chair and rise and sit without using hands.

Ankle stretch:
While seated with legs outstretched, rotate ankles in one direction and then reverse. Also, stretch ankles forward and backwards. Important for walking and balance. Stretch toes as well. Important to avoid falling.

Reflexology:
Find practitioner who will massage feet and apply pressure. Painful at times, but helps keep feet and legs flexible. Try two times a week. Make sure shoes give solid support. In icy conditions use non-skid Yak Tracs. Avoid falling at cost.

Massage:
Great for relaxation and body circulation and helps with any muscle pain. Massage should be somewhat hard to give muscles good stimulation.

Chiropractic Neurologist:
The focus is on the spine and the conduit of signals from the brain to all parts of the body. Also aids posture in avoiding stooped bent over posture. Special exercises to improve eye motion ability. Very important. One visit per week. (See attachment) for details by Dr. Lander.

NEUROBIC EXERCISES – STIMULATING THE BRAIN

(BRAIN EXERCISES ARE A GOOD SUPPLEMENT TO AIROBIC EXERCISES. THEY INCREASE BLOOD FLOW TO THE BRAIN CREATING NEW NEUROTRANSIMITTERS AND EVEN DOPAMINE.)

Study A New Language:
In my case, Japanese – good for remembering kanji characters, reading and writing. Writing characters is good for hand flexibility. I also study medical Spanish for use in the ER of Norwalk Hospital where I volunteer once a week.

Chess:
Strategy thinking, ability to plan and concentrate. Sociability factor as well.

Join a book club:
Sociability and challenges the brain.

Musical Instrument:
Learn to read music, play guitar. Good for hand eye coordination and memory.

Voice Training:
Parkinson’s effects voice = use Silverman method to maintain voice strength. Say ah as loudly and long on one breath. Read newspaper as loudly as possible. Breathe deeply.

Intergenerational activities:
Try and have contact with different generations. Rowing puts me in touch with all ages from juniors up. Find a club or activity that puts you in touch with a variety of people of all ages. Volunteer at a school.

Nutrition:
Eat well, lots of fruits and vegetables. For breakfast try Oatmeal and raisins, rye toast and large fruit cup or yogurt and fruit. Limit animal fats. Have a session with a nutritionist. Good nutrition helps avoid constipation.

Hydration:
Drink at least three glasses of water in the morning and afternoon. Avoid dehydration, which can cause you to faint and fall. I drink a glass of hot water when getting up. I also have one of two alcohol drinks. I have never smoked.

Facial exercises:
Keep face mobile. Stick out tongue as far as it will go. Grimace, smile. Avoid rigidity of expression. 5 minutes.

Sometimes PD causes scalp – skin irritation.
Use special shampoo, Loprox. Also, apply Clobetasol Proplonae a topical solution. See a dermatologist.

Dental care:
PD can cause dry mouth affecting hums. Important to keep hums hydrated. Use sugar fee gum, which helps to produce saliva.

Finally, the Pharmacological component I use Requip I MG 2 tablets by mouth three times per day. Also, Cabidopa 25/Levodopa 100MG 1 ½ three times per day.

As a resources change and new workouts or drugs are developed, we will evaluate and use those that offer hope. But the above will help you now. Do as much as you can. Until the cure comes activities are our best hope and New Surrender Never, Never, Never.

The PD Exercise Guide (pdf)