Home Parkinson’s Exercises: Scientifically Proven Movement Suggestions

Parkinson’s disease deeply affects not only the patient, but also the loved ones who dedicate their lives to caring for them. Trying to stay strong can turn even the simplest daily tasks into a challenge. We want to reach out, so that you know you’re not alone: Movement is a hopeful step we take together. Scientifically proven, home-based exercises can bring about significant change through small improvements, helping our loved ones lead more independent, happier, and higher quality lives.

The Role of Exercise in Parkinson’s Disease

Much has changed since Dr. James Parkinson first described the disease. Scientific studies speak clearly: Regular exercise improves motor skills, slows down loss of balance, and can significantly enhance quality of life in people with Parkinson’s. Of course, it’s not a miracle cure; however, research shows that people with Parkinson’s who exercise experience up to 30% improvement in motor symptoms compared to those who do not (Schenkman et al., 2018).

“Exercise is medicine” – Prof. Dr. Daniel Corcos, Parkinson’s Researcher.

Practical movements that can be performed at home make it easier for your loved one to stick to their rehabilitation program. More importantly, these shared moments strengthen the trust and bond between you.

Key Benefits of Exercising

• Improves balance and coordination: Reduces risk of falling, supports independent living.

• Increases muscle strength: Slows muscle weakness, helps maintain mobility.

• Improves slow movements (bradykinesia): Makes daily activities such as walking and standing up easier.

• Has a positive effect on mood: Can relieve stress, anxiety, and depression.

• Improves sleep quality: A well-rested body increases overall endurance.

Scientifically-Based Home Exercise Suggestions

The American Parkinson Disease Association and numerous academic studies recommend the following types of exercises for people with Parkinson’s. But remember: Always consult a doctor or physical therapist before starting any exercise regimen.

1. Slow and Controlled Walking ("Walking Drills")

• You can do several short walks a day indoors or in a hallway, preferably on a flat surface.

• Note: Walk beside them; provide gentle support for balance if necessary.

• Limit each session to 5-10 minutes at first, gradually increasing time over weeks.

2. Stretching

• Lifting arms overhead and gently reaching upwards with breath relieves tension in the back and shoulders.

• Light stretches for the calf and thigh muscles can help prevent leg injuries.

• Hold each stretch for 10-15 seconds and repeat twice daily.

3. Sit-to-Stand Training

• Encourage them to sit on a sturdy chair, standing up without using their arms for support, then sitting down again.

• Start with 3-5 repetitions. Increase the number gradually as tolerated.

• Note: If there are balance problems, provide support at first.

4. Practicing Getting Out of Bed Correctly

• The person turns to the side, lowers their legs off the bed, and uses both hands to help sit up. This habit increases safety while getting up.

• As an exercise, repeat getting in and out of bed several times.

5. Arm and Leg Strengthening ("Resistance Training")

• Bicep curls with water bottles or light dumbbells, or seated leg extensions can be performed.

• Recommended at least 2-3 times per week.

6. Balance Training

• Try to balance gently on one foot in a safe area at home.

• Pick up or set down an object on the floor (such as retrieving a ball).

7. Facial and Oral Movements

• Practice exaggerated repetition of the vowels “a, e, i, o, u” in front of a mirror to exercise facial muscles.

• Purse lips forward, then relax; puff out the cheeks; stick the tongue out and back in.

• These exercises support speech and swallowing difficulties.

Important Safety Considerations

• Check pulse and blood pressure before and after exercise.

• Always have water nearby.

• Floors should not be slippery; appropriate footwear should be worn.

• Take breaks if they become fatigued during activity.

• Patience and compassion are key; don’t be judgmental towards yourself or your loved one.

Frequently Asked Questions

1. How often should exercises be done?
   At least 3 days a week is recommended, ideally every other day. If the person is tired or feeling unwell, rest periods are important.

2. What should be done if exercises are painful?
   Stop any exercise that causes severe pain. Mild muscle soreness is normal, but joint pain should always prompt a call to the doctor.

3. Which exercises are not allowed?
   Avoid all activities that have a high risk of falling, require excessive force, or are risky for those with heart disease.

The Power of Small Steps Taken Together

Not every day of exercise will go smoothly. There may be times when you lose motivation or feel hopeless. But remember: Every little movement adds "motion" to your loved one’s life. Sometimes just a walk, a stretch, or even a smile is the first sign of meaningful progress.

You are an unwavering supporter. Well-planned scientific exercise programs at home not only empower your loved one, but also keep hope and solidarity alive within you. Know that you are not alone. Start with a small step, and journey together towards better days.

Resources

• Schenkman, M. et al. (2018). Effect of High-Intensity Treadmill Exercise on Motor Symptoms in Patients With De Novo Parkinson Disease. JAMA Neurology.

• American Parkinson Disease Association (APDA), "Exercise and Parkinson’s Disease." apdaparkinson.org

• Corcos, D. et al. (2013). A two-year randomized controlled trial of progressive resistance exercise for Parkinson's disease. Movement Disorders.