The Rule of Thirds, as introduced by Alexi Pappas, can be a powerful mindset for someone with Parkinson’s Disease to manage expectations, sustain motivation, and accept the emotional journey that comes with facing challenges. Remember that everyone's journey is different and has many ups and downs.  It is one of the reasons we like this concept. 
There are a number of apps that help you track mood and helps identify days/times/activities/engagements that affect your mood.  We'll talk more about them later, but here are the links for now:  Moodistory  //  MoodNotes  //  eMoods

Here’s how the concept of the Rule of 1/3s applies:
 
1. One-Third of the Time You’ll Feel Good
What This Means:

• These are days when symptoms are less pronounced, energy levels are higher, and mood is positive.
• It's important to maximize these periods without overexerting or creating unrealistic expectations for yourself.

How to Approach Good Days:

• Engage Fully: Use these moments to work on activities or goals that are more demanding, such as:
  • Physical therapy sessions or a longer and more intense exercise session.
  • Enjoying hobbies that bring fulfillment, like painting, gardening, or social outings.
• Celebrate Your Wins: Reflect on what’s going well to build confidence and remind yourself that progress is possible.
• Prepare for Other Days: Use the energy and motivation from good days to set yourself up for the tougher times. For instance:
  • Meal prep for easier cooking later.
  • Write down reminders or affirmations to read on harder days.

Mindset Tip:

• Avoid the temptation to overdo it on good days. While it’s natural to want to "make up for lost time," overexertion can lead to burnout or fatigue.

Keep track of your activity:  Exercise Tracking Book

2. One-Third of the Time You’ll Feel Okay
What This Means:

• These days may feel neutral—neither great nor terrible. Symptoms might be noticeable but manageable, and energy levels are steady but not high.
• These days are about maintaining momentum and finding satisfaction in steady progress.

How to Approach Okay Days:

• Focus on Consistency: Engage in lighter or less intense versions of your usual routines:
  • A gentle yoga session or stretching instead of a full workout.
  • A short walk or indoor activities if weather or energy is a factor.
• Practice Gratitude: Acknowledge that these are still functional days, even if they’re not as vibrant as the good ones.
• Connect with Others: Okay days can be great for simple social activities, like phone calls, a visit from a friend, or attending a support group.

Mindset Tip:

• Recognize that consistency, even in small actions, is key to progress. Embrace the idea that "doing something" is better than "doing nothing."

3. One-Third of the Time You’ll Feel Crappy
What This Means:

• Symptoms may be more intense, energy levels low, and emotions like frustration or sadness might surface.
• These are natural and expected parts of living with Parkinson’s, not a sign of failure.

How to Approach Crappy Days:

• Prioritize Rest: Allow yourself to rest and recover without guilt. Sometimes, the most productive thing you can do is give your body the time it needs.
• Use Support Systems: Lean on friends, family, or caregivers for help. Sharing your feelings can lighten the emotional load.
• Practice Mindfulness: Techniques like deep breathing, meditation, or progressive muscle relaxation can help manage stress or discomfort.
• Be Kind to Yourself: Reframe negative self-talk. Instead of thinking, “I’m having a bad day,” remind yourself, “I’m having a challenging day, and that’s okay.”

Mindset Tip:

• Keep in mind that these tough days are temporary. Knowing that they’re part of the process can help you be more compassionate with yourself.
  

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).