Living With Parkinson's: Exercises for Movement and Balance

Parkinson's disease affects movement: it can bring stiffness, slowness, smaller steps, tremor and balance problems. Medication helps manage symptoms. Exercise is the other key part of treatment, and it's something you can start today.

Why exercise matters in Parkinson's

Research suggests regular exercise can improve walking, balance, strength, flexibility and quality of life in people with Parkinson's. It may also help mood and sleep. Starting early and staying active consistently seems to give the most benefit.

What kinds of exercise help

1. Big, deliberate movements Parkinson's tends to make movements smaller over time. Practising large, exaggerated movements, such as big arm swings, big steps, and reaching high, helps counteract this. Some programmes, such as LSVT BIG, are built on this idea.

2. Walking practice Focus on long steps, heel strike, arm swing and an upright posture. Counting out loud or walking to a beat (music or a metronome) can help with rhythm and with "freezing".

3. Balance training

• Standing with feet together, then one in front of the other, near a support
• Stepping in different directions
• Turning in wide arcs rather than pivoting on the spot

4. Strength training Leg strength helps with getting up from chairs and climbing stairs. Sit-to-stands, step-ups, bridges and wall push-ups are a good start.

5. Flexibility and posture Parkinson's often pulls the body forward into a stooped posture. Stretching the chest and hips, and practising standing tall against a wall, helps.

6. Aerobic exercise Brisk walking, cycling on a stationary bike, or dancing, several times a week.

Tips for "freezing" when walking

• Stop, stand tall, and shift your weight from side to side
• Imagine stepping over a line on the floor
• Count "one, two, three, go" out loud
• Use a rhythmic beat or music

Exercise safely

• Exercise when medication is working best ("on" periods)
• Have something stable to hold during balance work
• Clear trip hazards at home
• Build up gradually

How a physiotherapist helps

We assess walking, balance and fall risk, then build a programme for your stage and goals. We also teach strategies for daily tasks like turning in bed, getting out of a chair and moving through doorways.