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:
2. One-Third of the Time You’ll Feel Okay What This Means:
3. One-Third of the Time You’ll Feel Crappy What This Means:
Why This Framework Matters 1. Promotes Emotional Balance The Rule of Thirds helps normalize the ups and downs of life with Parkinson’s. Instead of feeling defeated by difficult days, you can view them as part of a natural cycle. 2. Prevents Overwhelming Expectations By understanding that feeling good 100% of the time is unrealistic, you can avoid putting undue pressure on yourself. 3. Builds Resilience Knowing that tough days will pass encourages you to keep moving forward, even when things feel hard. 4. Encourages Forward Momentum Good days inspire action, okay days sustain consistency, and tough days teach patience and self-care—all of which contribute to long-term progress. Practical Examples for Daily Life
Final Thought The Rule of Thirds reminds you that life with Parkinson’s is a dynamic journey. By expecting and embracing a mix of good, okay, and crappy days, you can foster a sense of balance, maintain hope, and build a life that is both meaningful and resilient. Do you know how to deadlift? Check out this video: Deadlifts Want more? Subscribe to our members section for a more detailed look at exercises, workout library and interviews. Please follow and share!
0 Comments
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:
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:
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
Step 4: Build Gradually When starting a new program, it’s essential to:
Step 5: Incorporate Functional Training Functional exercises mimic real-life movements and improve your ability to perform daily tasks. Examples include:
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:
Step 7: Seek Community and Support Engaging with others can make exercise more enjoyable and help you stay accountable. Consider:
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:
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 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:
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:
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:
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:
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:
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). |
Blog
The blog is all about providing useful information for people, their caregivers, and/or friends. This is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. It is a series of generic recommendations, not for any specific individual. Please consult with your own health care professional before starting exercise. Enter your email here to receive updates on the blog!Archives
February 2025
Categories |