8 Steps for starting and exercise program with young Onset Parkinson's Disease

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!

---

Our social Media

---