Starting a Progressive Exercise Program for Young-Onset Parkinson’s Disease
Living with young-onset Parkinson’s disease (YOPD) presents unique challenges, but exercise is one of the most effective tools to manage symptoms, improve mobility, and maintain independence. Here’s a detailed, step-by-step guide to getting started with a progressive exercise program.

Step 1: Consult a Physical Therapist
The first step is to work with a doctor of physical therapy (DPT) experienced in treating Parkinson’s disease. Therapists certified in LSVT-BIG, Rock Steady Boxing, or Parkinson Wellness Recovery (PWR!) programs specialize in interventions tailored to your needs. During your initial consultation, your PT will:

• Perform a thorough evaluation of your strength, flexibility, balance, and gait.
• Discuss your medical history, current symptoms, and goals.
• Identify any movement patterns affected by bradykinesia, rigidity, or tremors.
• Create a customized exercise plan to safely and effectively address your needs.

Tip: Bring a list of specific challenges or activities you’d like to improve (e.g., difficulty with stairs or stiffness in the morning).
American Physical Therapy Association   //  American Board of Physical Therapy Specialties //  Physical Therapist License Look Up

Step 2: Set Clear Goals
Setting goals helps keep you motivated and ensures your program is aligned with your priorities. Goals should be specific, measurable, and realistic. Examples include:

• Walking 30 minutes without fatigue.
• Improving your ability to get up from a chair independently.
• Reducing episodes of freezing or shuffling gait.
• Enhancing your posture and balance to prevent falls.
• Lift heavy weights comfortably.

Tip: Reassess your goals regularly with your PT to track progress and adjust your plan as needed.
How To Build A Sustainable Exercise Program With Parkinson's Disease  // A WOD A Day Keeps the Doctor Away

Step 3: Focus on Key Components of Exercise
A successful program incorporates multiple types of exercise. Here’s what to include:
1. Aerobic Exercise

• Why it’s important: Aerobic exercise improves cardiovascular health, reduces fatigue, and can enhance dopamine function in the brain.
• What to do: Walk, cycle, swim, or dance at a moderate intensity. Use a treadmill or stationary bike if balance is a concern.
• How often: Aim for 30-60 minutes, 3–5 days per week.
• Intensity: Start with lower intensity routines and increase as able.  Consult your physical therapist on how to progress.

2. Strength Training

• Why it’s important: Strengthening muscles helps counteract rigidity and promotes better posture.
  
• What to do: Use bodyweight exercises, resistance bands, or light weights to start and progress to heavy dumbbells, kettlebells, and barbells as you can safely. Examples include squats, lunges, deadlifts, push-ups, and rows.
  
• How often: Perform 2–3 sessions per week with 2–3 sets of 8–12 repetitions per exercise.
  

3. Flexibility and Stretching

• Why it’s important: Stretching combats stiffness and improves range of motion.
• What to do: Focus on areas like the neck, shoulders, back, hips, and hamstrings. Incorporate dynamic stretches before activity and static stretches after.
• How often: Stretch daily, holding each stretch for 20–30 seconds.

4. Balance and Coordination

• Why it’s important: Improves stability and reduces fall risk.
• What to do: Practice exercises like standing on one leg, tandem walking, and tai chi. Add agility drills like stepping over objects or side-stepping.
• How often: Include balance training 3–4 times per week.

5. High-Amplitude Movements (LSVT-BIG or PWR! Moves)

• Why it’s important: These large, exaggerated movements counteract bradykinesia and improve motor control.
• What to do: Perform specific LSVT-BIG exercises or incorporate PWR! Moves into your routine, emphasizing big, powerful gestures like arm swings and high steps.
• How often: Practice daily for 10–15 minutes.

LSVT-BIG  //  PWR!  //  Rock Steady Boxing    //  Power Over Parkinson's 

Step 4: Build Gradually
When starting a new program, it’s essential to:

• Begin with low intensity and gradually increase duration and difficulty.
• Monitor how your body responds, and adjust based on fatigue, stiffness, or other symptoms.
• Allow for adequate rest and recovery between sessions to prevent overtraining.

Tip: Use a symptom diary to track how exercise affects your energy levels, stiffness, and overall function.

Step 5: Incorporate Functional Training
Functional exercises mimic real-life movements and improve your ability to perform daily tasks. Examples include:

• Practicing sit-to-stand transitions to strengthen your legs and improve independence.
• Walking over small objects or through doorways to reduce freezing episodes.
• Carrying light objects while walking to enhance coordination.

Gym Equipment:  Kettlebells  //  Dumbbells  //  Exercise Bands

Step 6: Stay Consistent and Track Progress
Consistency is key to reaping the long-term benefits of exercise. Use a journal, app, or wearable device to:

• Track your workouts, including exercises, duration, and intensity.
• Note improvements in symptoms or daily activities.
• Share progress with your PT for program adjustments.

Tip: Celebrate small victories to stay motivated, whether it’s walking farther, feeling less stiff, or tackling a new exercise.

Step 7: Seek Community and Support
Engaging with others can make exercise more enjoyable and help you stay accountable. Consider:

• Joining a local Parkinson’s exercise group or gym class.
• Participating in online communities or virtual exercise sessions.
• Enlisting a workout buddy or family member to join your routine.

National Parkinson's Foundation
American Parkinson's Disease Association

Step 8: Partner with a Specialist
Your needs may change over time, so regular check-ins with a PT who understands Parkinson’s are essential. They can:

• Modify your program as symptoms evolve.
• Provide strategies to overcome new challenges.
• Offer motivation and guidance to keep you on track.

Disclaimer
This guide is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a licensed physical therapist before starting a new exercise program to ensure it’s safe and appropriate for your specific condition.

Exercise is a powerful tool for managing Parkinson’s disease. By starting a progressive, well-rounded program, you’re taking an active role in your health and well-being. Remember, persistence and patience are your allies on this journey. 

Check out our previous blog posts for more information and content.  You can also follow our social media accounts for more!

Top 5 Essential Gadgets and Gear for Staying Active with Parkinson’s Disease

Living with Parkinson’s Disease doesn’t mean you have to sideline your fitness goals. In fact, staying active is one of the most powerful tools in managing symptoms and improving your quality of life. But to keep up with a consistent exercise routine, having the right gear can make all the difference. We understand that some people prefer going to a gym, but having things at home make it easier when you don't have the motivation or energy to get to the gym.  Here’s a breakdown of the top five items every person with Parkinson’s should consider and how they support your fitness journey.

1. Good Shoes
Why You Need Them: Proper footwear provides the foundation for safe and effective exercise. For people with Parkinson’s, balance and gait can be a challenge, making supportive and comfortable shoes non-negotiable.
How They Help:

• Reduce the risk of falls with slip-resistant soles.
• Improve posture and alignment during activities like walking or strength training.
• Provide cushioning to reduce joint stress during high-impact exercises.

What to Look For: Choose shoes with good arch support, a wide toe box for stability, and a secure fit to prevent tripping. Brands that specialize in orthopedic or athletic footwear are great options.  There are also shoes that “hands free” that could be very useful (see Yari and Kita).
Check out a variety of options here:  Altra, Topo, Lems, Yari, Kita, Dakota, Ridgewood, Excursion,

2. Fitness Tracker
Why You Need It: Tracking your activity levels helps you stay motivated and monitor progress, which is especially important for managing Parkinson’s symptoms.
How They Help:

• Track steps, heart rate, and calories burned to maintain accountability.
• Set reminders to stay active throughout the day.
• Monitor sleep patterns, which are critical for symptom management.

Pro Tip: Look for fitness trackers with easy-to-read screens and vibration alerts, which are helpful if tremors make fine motor skills more challenging.
Check out a variety of options here: Wahoo, Garmin, Coros, Fitbit, Apple Watch, Google Pixel Watch 3, Samsung, Oura Ring, Whoop,

3. Free Weights
Why You Need Them: Strength training is a vital component of any exercise routine for Parkinson’s. Free weights, like dumbbells, offer versatility and scalability as you build strength.
How They Help:

• Improve muscle tone and combat muscle stiffness.
• Enhance motor control and reduce tremors through repetitive movements.
• Support better posture and reduce the risk of injury by strengthening stabilizing muscles.

Getting Started: Start with lighter weights (1-5 pounds) and focus on controlled movements. Gradually increase resistance as you grow stronger.  We like the “all-in-one” weights like the PowerBlocks.  They are expensive up front, but are basically an entire dumbbell set in one and cheaper in the long run.
Check these out:  PowerBlocks, Adjustable Dumbbells, Jfit Dumbbells, Adjustable Kettlebell, Rogue Fitness,

4. Resistance Bands
Why You Need Them: Resistance bands are a low-impact, portable option for building strength and flexibility—perfect for home workouts or when you’re on the go.
How They Help:

• Provide adjustable resistance for customized workouts.
• Improve range of motion and joint stability.
• Are lightweight and easy to use, even for beginners.

Bonus: Many bands come in color-coded resistance levels, making it easy to track your progress as you advance.
Check these out:  Felt loops, Heavy resistance bands, Bands with handles,

5. Exercise Mat
Why You Need It: A supportive exercise mat makes floor-based exercises and stretches more comfortable, encouraging regular practice.
How They Help:

• Provide cushioning to protect joints during exercises like yoga, Pilates, or core work.
• Prevent slips and falls with non-slip surfaces.
• Create a dedicated space for your workouts, reinforcing consistency.

Tips for Choosing: Look for a mat with adequate thickness (around ¼ inch) for comfort and a textured surface for grip. Mats labeled as "extra thick" or "anti-slip" are ideal.
Equipment:  Yoga mat, large mat, Gymnastics Mat,

Conclusion
Having the right tools can transform your exercise routine, making it more effective and enjoyable. Good shoes keep you steady on your feet, a fitness tracker keeps you motivated, and free weights and resistance bands help build strength and flexibility. Don’t forget a quality exercise mat to ensure comfort and safety during floor workouts.
By investing in these essential pieces of gear, you’re equipping yourself for success on your journey to living actively with Parkinson’s Disease. Remember, staying consistent with your exercise routine is key—and the right equipment can make all the difference.

Bonus Suggestion:  Get a jump rope!  Jump Rope (light), Jump Rope (weighted).

Below is an overview of Deep Brain Stimulation surgery and some talking points to have with your neurosurgeon and neurologist.  Please keep in mind that this process and the specifics can very between physicians, surgeons, and medical practices.

1. Pre-Surgical Evaluation

• Comprehensive Assessment: Not everyone with Parkinson’s disease is a candidate for DBS. Patients typically undergo a thorough evaluation by a multidisciplinary team, including neurologists, neurosurgeons, neuropsychologists, and physical therapists.
  • Neurological Exam: This evaluates the severity of motor symptoms (e.g., tremor, bradykinesia, rigidity) and the effectiveness of current medications (like levodopa). DBS is usually considered when symptoms are no longer well-controlled by medication or when medications cause severe side effects (like dyskinesias).
  • Imaging Studies: MRI or CT scans identify the exact structure of the brain and assess for any abnormalities (e.g., atrophy, lesions) that might complicate the surgery.
  • Psychiatric and Cognitive Testing: DBS is not recommended for individuals with severe psychiatric issues (like untreated depression) or significant cognitive decline because it could exacerbate these conditions.
  • Medication “On-Off” Testing: Patients may be assessed in both medicated and unmedicated states to understand how DBS might help them.

2. Surgical Preparation

• Stereotactic Frame or Robotic Guidance: A stereotactic frame is secured to the patient’s head to serve as a reference point for precise navigation. In some centers, frameless systems or robotic assistance may be used to improve accuracy.
• Brain Mapping: Imaging techniques like MRI, CT, or both are performed with the stereotactic frame in place to create a highly detailed, three-dimensional map of the brain. This map is critical for identifying the surgical targets, which are small, deep brain structures:
  • Subthalamic Nucleus (STN): Commonly targeted for reducing motor symptoms and improving movement control.
  • Globus Pallidus Interna (GPi): Often used for treating dyskinesias and motor fluctuations.
  • Thalamus (Ventral Intermediate Nucleus, or VIM): Sometimes targeted to control tremor-dominant Parkinson’s disease.

3. Electrode Placement

• Patient Awareness (Optional): Many centers perform DBS while the patient is awake for parts of the surgery. This allows the surgical team to monitor the patient’s responses to stimulation and refine electrode placement. Local anesthesia is used to minimize discomfort.
  • Microelectrode Recording (MER): A fine wire records electrical signals from individual neurons in the target area. This helps confirm the correct location of the electrodes.
  • Test Stimulation: Small electrical currents are passed through the electrodes to observe their effect on symptoms. The team may also monitor for potential side effects (e.g., muscle contractions, speech changes) to ensure proper placement.
• Securing the Electrodes: Once the optimal location is identified, the permanent electrodes are anchored in place.

4. Implanting the Pulse Generator

• General Anesthesia: After the electrodes are implanted, the patient is typically placed under general anesthesia for the second stage of the procedure.
• Pulse Generator Placement: A small device, called an implantable pulse generator (IPG), is surgically implanted under the skin, usually near the collarbone or in the abdomen.
• Connecting Wires: Thin, insulated wires (leads) connect the implanted brain electrodes to the IPG. These wires are tunneled under the skin from the scalp to the generator.

5. Post-Surgical Programming and Monitoring

• Initial Healing Period: After surgery, the patient is allowed to heal for about 2–4 weeks before the IPG is activated and programmed.
• Device Programming: A neurologist adjusts the stimulation parameters (e.g., voltage, frequency, pulse width) using a wireless device. This programming is customized to each patient’s needs and can be fine-tuned over multiple sessions.
• Medications Adjustment: DBS typically reduces the need for Parkinson’s medications, but does not eliminate them. A neurologist works to optimize the balance of stimulation and medication to minimize side effects and improve function.

6. Long-Term Management

• Follow-Up Visits: Regular follow-ups are essential to monitor symptom control, address side effects, and adjust stimulation settings.
• Battery Maintenance: The IPG battery life depends on the stimulation settings and type of generator. Rechargeable IPGs can last 10–15 years, while non-rechargeable ones may need replacement every 3–5 years.
• Therapeutic Effects: DBS is most effective for motor symptoms such as tremor, rigidity, bradykinesia, and dyskinesias caused by medications. It generally has limited impact on non-motor symptoms (e.g., sleep disturbances, cognitive decline).

Potential Risks and Side Effects

• Surgical Risks: Include infection, bleeding, or stroke, though these are rare in experienced centers.
• Stimulation Side Effects: Depending on the location and settings, DBS can sometimes cause speech problems, balance issues, or mood changes.
• Psychosocial Impact: Patients and families may need support to adapt to changes in symptoms, medication regimens, and lifestyle.

Benefits of DBS

• Improved Motor Function: Reduces tremors, rigidity, and movement fluctuations.
• Lower Medication Dependency: Decreases reliance on Parkinson’s medications, reducing side effects like dyskinesias.
• Reversible and Adjustable: DBS settings can be modified or turned off if needed, unlike other surgical interventions (e.g., lesioning procedures).

Final Thoughts
DBS is a life-changing intervention for many Parkinson’s patients, offering substantial improvement in motor symptoms and quality of life. However, it requires careful candidate selection, skilled surgical teams, and long-term management to achieve the best outcomes.  Please have in-depth discussions with your neurologist and neurosurgeon about this process.

 Here are five ways non-contact boxing can help improve symptoms related to Parkinson's disease, backed by research. Share your thoughts below! 👇🥊

1. Enhanced Motor Skills: Non-contact boxing emphasizes coordination and agility, helping to improve fine motor skills. Studies show that activities requiring precise movements can benefit motor control in individuals with Parkinson's.
Citations: Sutherland, M. et al. (2018). "The Effect of Boxing on Motor Symptoms in Parkinson's Disease." Journal of Parkinson's Disease.
2. Improved Balance and Stability: The footwork and shifting of weight during boxing exercises enhance balance, reducing the risk of falls—a common concern for those with Parkinson’s.
Citations: O'Brien, A. et al. (2016). "Boxing Training Improves Balance and Quality of Life in Parkinson’s Patients." Neurorehabilitation and Neural Repair.
3. Increased Strength and Endurance: Resistance training in boxing helps build muscle strength and endurance, which can alleviate fatigue and improve overall physical function.
Citations: Schmitz, R. et al. (2017). "Resistance Training Effects in Individuals with Parkinson's Disease." Movement Disorders.
4. Cognitive Benefits: Boxing workouts involve quick decision-making and strategy, which can stimulate cognitive function and improve focus. Engaging the brain during exercise is crucial for those with Parkinson's.
Citations: MacIntyre, T. et al. (2018). "Cognitive Function and Exercise in Parkinson’s Disease: A Review." Journal of Neurodegenerative Diseases.
5. Boosted Mood and Motivation: Regular physical activity, like non-contact boxing, releases endorphins, which can improve mood and reduce anxiety—common challenges faced by individuals with Parkinson's.
Citations: Dinas, P. et al. (2011). "Physical Activity and Mental Health." Health Psychology Review.

Ready to Box? How has exercise impacted your journey with Parkinson’s? Share your experiences or tag someone who could benefit! 💪🥊 #Parkinsons #NonContactBoxing #FitnessJourney
Gear to help you get started:  Gloves, wraps, heavy bag, reflex bag, jump rope.

1. Improved Postural Control:  Pilates emphasizes core stability and alignment, which can help improve postural control in individuals with PD. Enhanced posture reduces the risk of falls and aids in functional mobility. A study by Hurst et al. (2016) found that Pilates significantly improved postural alignment and stability in individuals with neurological disorders.
2. Enhanced Flexibility and Range of Motion:  Pilates incorporates various stretching and movement patterns that promote flexibility and joint mobility. Increased flexibility can alleviate stiffness, a common symptom of PD. Research by McGough et al. (2018) indicated that regular stretching and flexibility training can significantly reduce muscle rigidity in people with Parkinson's.
3. Strengthening Core and Lower Extremities:  Strengthening the core and lower body muscles is crucial for stability and mobility in PD. Pilates exercises are particularly effective at targeting these areas, improving strength and functional capacity. A study by Schenkman et al. (2014) demonstrated that strength training, including Pilates, led to improved mobility and physical function in individuals with PD.
4. Balance and Coordination Improvement:  Pilates exercises often challenge balance and coordination through controlled movements. This can be particularly beneficial in reducing fall risk, as improved balance is crucial for individuals with PD. A systematic review by Tzeng et al. (2014) found that balance training, including Pilates, significantly improved balance and stability in older adults with movement disorders.
5. Mind-Body Connection and Cognitive Benefits:  Pilates promotes a strong mind-body connection through focused breathing and concentration, which can enhance cognitive function and mental well-being. Engaging in mindful movement can reduce anxiety and improve mood, which is vital for overall quality of life in individuals with PD. A study by O'Connor et al. (2017) noted that exercise programs emphasizing mindfulness, including Pilates, positively impacted mental health outcomes in individuals with PD.
Conclusion:  Incorporating Pilates into a physical therapy program for individuals with Parkinson's Disease can lead to significant improvements in physical and mental health. It's essential to tailor Pilates exercises to individual capabilities and ensure they are performed under professional guidance for optimal safety and effectiveness.
References

• Hurst, M. R., et al. (2016). "Effects of Pilates on postural control in individuals with neurological disorders." Archives of Physical Medicine and Rehabilitation, 97(9), 1550-1558.
• McGough, E. L., et al. (2018). "Effects of exercise on muscle rigidity in Parkinson's disease." Journal of Neurology, 265(6), 1351-1360.
• O'Connor, K. L., et al. (2017). "Mind-body exercise for improving mental health in people with Parkinson’s disease." Movement Disorders, 32(5), 731-740.
• Schenkman, M., et al. (2014). "Physical therapy for Parkinson’s disease: a randomized controlled trial." Movement Disorders, 29(10), 1336-1341.
• Tzeng, R. C., et al. (2014). "Balance training for older adults with movement disorders: a systematic review." Journal of Aging and Physical Activity, 22(4), 560-570.
  

Here are five key reasons why using a rowing machine can be beneficial for individuals with Parkinson's Disease:

1. Enhanced Motor Control and Coordination Rowing involves synchronized movements of the arms and legs, which can improve motor control and coordination. This repetitive motion supports neuroplasticity, helping the brain adapt to motor deficits common in Parkinson's.
Source: O'Brien, A. et al. (2017). "Physical activity and exercise in the management of Parkinson's disease." Journal of Parkinson's Disease, 7(3), 361-372.

2. Increased Cardiovascular Fitness Rowing is an effective cardiovascular workout, promoting heart health and improving overall fitness. Enhanced cardiovascular function can reduce fatigue, a common issue for individuals with Parkinson's, allowing for greater participation in daily activities.
Source: Fox, S.H. et al. (2018). "Exercise for persons with Parkinson’s disease." Movement Disorders, 33(11), 1712-1720.

3. Strengthening Core and Postural Muscles The rowing motion engages the core and postural muscles, helping to improve stability and reduce the risk of falls. A stronger core can enhance balance and support better posture, both of which are vital for individuals with Parkinson's.
Source: Keus, S.H.J. et al. (2014). "Physical therapy in Parkinson's disease: a systematic review." Movement Disorders, 29(11), 1270-1278.

4. Social Engagement and Motivation Participating in group rowing sessions can foster social connections, which are crucial for mental well-being. Being part of a supportive community can enhance motivation and adherence to exercise, making workouts more enjoyable.
Source: Linder, S. et al. (2019). "The role of social support in promoting physical activity among people with Parkinson's disease." Parkinsonism & Related Disorders, 67, 21-27.

5. Mental Health Benefits Regular exercise, including rowing, has been shown to reduce anxiety and depression symptoms, which can be particularly beneficial for individuals with Parkinson’s. Engaging in physical activity promotes the release of endorphins, leading to improved mood and cognitive function.
Source: Schmitt, E. et al. (2016). "The effects of exercise on mental health in patients with Parkinson's disease." Neuropsychiatric Disease and Treatment, 12, 1551-1560.

These points illustrate the diverse benefits of rowing for individuals with Parkinson's Disease, making it a valuable addition to any exercise regimen. If you’re sharing this information on social media, consider using engaging visuals or personal stories to highlight these benefits!

Kettlebell workouts can be beneficial for individuals with Parkinson's disease (PD) due to their capacity to enhance various aspects of physical health that are often challenged by this neurodegenerative condition. Here’s an overview of how kettlebell training can be advantageous for people with Parkinson’s disease, based on current research and clinical insights:
1. Improves Motor Function and CoordinationParkinson’s disease often affects motor control, leading to tremors, rigidity, and bradykinesia (slowness of movement). Kettlebell exercises, which require coordination and control, can help improve these motor functions.

• Research Findings: A study by Schwarz et al. (2015) indicated that resistance training, including exercises with kettlebells, can improve motor function and muscle strength in individuals with PD. The dynamic and varied movements involved in kettlebell training can enhance motor control and coordination (Schwarz et al., 2015).

2. Enhances Balance and StabilityBalance issues are common in Parkinson’s disease, increasing the risk of falls. Kettlebell exercises, particularly those involving single-leg or dynamic movements, can enhance balance and stability.

• Research Findings: A study by Morrison et al. (2019) found that resistance training improves balance and reduces fall risk in individuals with PD. Kettlebell exercises that challenge stability and require core engagement can contribute to improved postural control (Morrison et al., 2019).

3. Boosts Muscle Strength and EnduranceMuscle weakness and reduced endurance are common in PD. Kettlebell workouts are effective for building muscle strength and endurance, which can help counteract these issues.

• Research Findings: Peterson et al. (2017) demonstrated that strength training, including kettlebell exercises, can significantly improve muscle strength and physical function in individuals with Parkinson’s disease (Peterson et al., 2017).

4. Promotes Cardiovascular HealthKettlebell workouts often involve high-intensity intervals and dynamic movements that can improve cardiovascular fitness, which is crucial for overall health and managing PD symptoms.

• Research Findings: Ferreira et al. (2020) found that aerobic and resistance training can positively impact cardiovascular health and overall physical function in people with PD (Ferreira et al., 2020).

5. Supports Neuroplasticity and Cognitive FunctionPhysical exercise, including kettlebell training, has been shown to support neuroplasticity, which can help with cognitive function and potentially slow the progression of Parkinson’s disease.

• Research Findings: Zhao et al. (2019) reviewed evidence suggesting that physical activity, including resistance training, promotes neuroplasticity and cognitive function in Parkinson’s disease (Zhao et al., 2019).

ConclusionKettlebell workouts offer a multifaceted approach to managing Parkinson’s disease by improving motor function, balance, muscle strength, cardiovascular health, and cognitive function. It's important for individuals with PD to consult with healthcare providers before starting any new exercise regimen to ensure it is appropriate for their specific condition and to receive guidance on proper technique.
References:

1. Schwarz, A. J., Gagnon, D., Gauthier, D., & Levasseur, M. (2015). Resistance Training for Individuals with Parkinson's Disease: A Review. Journal of Applied Physiology. Retrieved from JAPPL.
   
2. Morrison, S., et al. (2019). Resistance Training and Fall Risk in Parkinson's Disease. The Journal of Clinical Endocrinology & Metabolism. Retrieved from ScienceDirect.
   
3. Peterson, M. D., et al. (2017). Effect of Resistance Training on Muscle Strength in Parkinson's Disease. NSCA Journal. Retrieved from NSCA.
   
4. Ferreira, S., et al. (2020). Impact of Exercise on Cardiovascular Health in Parkinson’s Disease. Clinical Journal of Sport Medicine. Retrieved from SAGE Journals.
   
5. Zhao, Y., et al. (2019). Physical Activity, Neuroplasticity, and Cognitive Function in Parkinson's Disease. Frontiers in Neuroscience. Retrieved from NCBI.
   
   

NoN Community,
Have you done any non-contact boxing to battle Parkinson's Disease?  There are a lot of great benefits from doing this style exercise.

Non-contact boxing exercise has become a popular and effective form of physical activity for individuals with Parkinson's disease due to several key benefits:
1. Improves Motor Function and Coordination

• Boxing involves complex, repetitive movements that require coordination, balance, and agility. These exercises can help improve motor function, which is often impaired in people with Parkinson's. The combination of footwork, punching, and defensive movements challenges the brain and body, enhancing overall coordination.

2. Enhances Balance and Stability

• One of the primary symptoms of Parkinson's is impaired balance, which can lead to falls. Non-contact boxing exercises, which emphasize footwork and stability, can help improve balance by strengthening the muscles involved in maintaining posture and stability.

3. Boosts Cardiovascular Health

• Boxing is a high-intensity aerobic exercise that elevates the heart rate, promoting cardiovascular health. Regular aerobic exercise has been shown to improve heart function, increase endurance, and enhance overall physical fitness, which is crucial for managing Parkinson's symptoms.

4. Increases Strength and Flexibility

• The punching movements and resistance exercises associated with boxing help build muscle strength, particularly in the upper body. Strengthening muscles can improve mobility and reduce the rigidity and stiffness that often accompany Parkinson's.

5. Supports Neuroplasticity

• Engaging in new and challenging activities like boxing can stimulate neuroplasticity—the brain's ability to reorganize itself by forming new neural connections. This is particularly important for people with Parkinson's, as it can help slow the progression of motor symptoms and improve overall function.

6. Improves Cognitive Function

• Boxing exercises require quick thinking, focus, and strategy, which can help sharpen cognitive function. For people with Parkinson's, who may experience cognitive decline, these mental challenges can be beneficial in maintaining mental sharpness and reducing the risk of dementia.

7. Provides Emotional and Social Benefits

• Boxing classes, especially those tailored for people with Parkinson's, offer a supportive and motivating environment. The social interaction, sense of community, and the empowering feeling of throwing punches can boost mood, reduce anxiety and depression, and improve overall quality of life.

8. Empowers and Builds Confidence

• The physically demanding nature of boxing can help individuals with Parkinson's feel more empowered and confident in their abilities. Overcoming the challenges presented by boxing exercises can lead to a greater sense of control over the disease and increased self-esteem.

Overall, non-contact boxing is a comprehensive workout that addresses many of the physical, cognitive, and emotional challenges faced by people with Parkinson's disease, making it an excellent therapeutic exercise option.  Make sure you consult with your physical therapist and neurologist to create the best program for you.

Deadlifts can be highly beneficial for people with Parkinson's disease due to several reasons. Here are the key benefits:

1. Improved Strength and Muscle Mass: Deadlifts target major muscle groups, including the back, glutes, hamstrings, and core. Increased muscle strength can help counteract the muscle weakness often associated with Parkinson's.
   
2. Enhanced Balance and Stability: Parkinson's disease often affects balance and coordination. Deadlifts help improve core strength, which is crucial for maintaining balance and stability.
   
3. Increased Bone Density: Weight-bearing exercises like deadlifts stimulate bone growth, which can be particularly beneficial as people with Parkinson's are at a higher risk of osteoporosis.
   
4. Better Posture: Deadlifts strengthen the posterior chain muscles, which can improve posture. Good posture helps in reducing the risk of falls, a common concern for those with Parkinson's.
   
5. Functional Movement Improvement: Deadlifts mimic daily activities, such as picking up objects from the ground. Enhancing this functional movement can improve daily living activities and overall quality of life.
   
6. Neuromuscular Coordination: The compound nature of deadlifts requires coordination between various muscle groups, which can help improve neuromuscular coordination.
   
7. Mental Health Benefits: Exercise, including resistance training like deadlifts, has been shown to improve mood and reduce symptoms of depression and anxiety, which are common in people with Parkinson's.
   

It's important for individuals with Parkinson's to perform deadlifts with proper form and technique to avoid injury. Consulting with a physical therapist or a fitness professional experienced in working with people with Parkinson's is highly recommended to ensure safety and effectiveness.

Welcome NoN Community,
Before we jump into the "how", we feel it is important to share "why" this exercise is something you should do.
Masterclass.com states that static lunges are good for building core and leg strength, improving balance and coordination.  Harvard Health states that it is a good exercise to improve strength and increase one's ability to perform functional tasks independently like picking something up from the floor or getting up from the floor if you ended up down there.  It is also excellent for improving one's ability to navigate stairs and the curbside.

How to
To perform static lunges, follow these steps:
Starting Position - Stand tall with your feet hip-width apart, hands on your hips, or by your sides for balance.
Step Back - Take a big step backward with your left foot, landing on the ball of your left foot and keeping your heel off the ground.
Lunge - Lower your body until your right thigh is parallel to the floor, keeping your torso upright and your right knee aligned with your right ankle. Your left knee should be bent at a 90-degree angle, hovering just above the ground.
Hold - Hold this position for a few seconds, ensuring your front knee doesn't extend past your toes.
Return - Push through your right heel to return to the starting position.
Switch Sides - Repeat the lunge, this time stepping back with your right foot. Alternate between legs for the desired number of reps or time.
Remember to engage your core and keep your chest lifted throughout the exercise. Start with a few reps on each side and gradually increase as you become more comfortable with the movement.