Key Takeaways
- At least two and a half hours of exercise per week is recommended for people with Parkinson’s.
- Exercise has been proven to slow the progression of Parkinson’s symptoms.
- Aerobics, strengthening, balance, and stretching are key in Parkinson’s exercises.
- To help prioritize safety, exercise with supervision or consider senior living.
What Are the Benefits of Exercise for Parkinson’s Disease?
The best exercises for Parkinson’s address both motor and non-motor symptoms. Getting two and a half hours of exercise each week can improve quality of life and slow symptom progression, according to research from the Parkinson’s Outcome Project.
Researchers have also recently suggested that exercise should be considered a medicine for Parkinson’s and prescribed as early as possible following a diagnosis. In general, those who begin exercising sooner after a diagnosis tend to have more positive outcomes than those who don’t.
Exercise has been shown to help with Parkins’s symptoms such as:
- Rigidity
- Tremors
- Freezing gait
- Balance
- Mobility
Exercise also improves non-motor symptoms of Parkinson’s, including:
- Cognitive function
- Constipation
- Sleep
- Depression and anxiety
- Pain
- Fatigue
What Are the 10 Best Exercises for Parkinson’s?
The best exercises for Parkinson’s disease span four key categories: aerobics, strength training, balance, and stretching. Many exercises overlap naturally—yoga, for example, builds both balance and strength. If you or a loved one is working with a physical therapist, they may also recommend functional exercises for Parkinson’s to help with independence, such as lifting items or reaching for different objects.
Aerobic Exercises
Aerobics is beneficial at any stage of Parkinson’s. Regular aerobic exercise in people with Parkinson’s helps improve motor function, balance, gait, and functional mobility.
These are the top options for aerobic exercises for Parkinson’s disease, and ones a physical therapist may suggest as a part of a broader Parkinson’s exercise program:
- Walking, jogging, or running. Walking is one of the most accessible exercises for people with Parkinson’s and can be done at any fitness level. It can help with posture and stride length. Depending on fitness level, jogging or running can also be slowly introduced.
- Swimming or water aerobics. Water-based exercise is ideal for those who prefer low-impact activity. The buoyancy of water reduces stress on joints while still providing resistance for a solid workout. For safety, be sure to swim with a partner or under supervision.
- Cycling or stationary biking. Research suggests that cycling may help reduce rigidity and improve motor function. A stationary bike is a great option if balance is a concern—it lowers fall risk while delivering the same aerobic benefits.
- Dancing. This enjoyable exercise option naturally incorporates coordination, rhythm, and balance alongside aerobic activity. Programs like Dance for PD are designed for people with Parkinson’s and have shown measurable benefits for motor skills, cognition, and mental health.
Strength Training Exercises
Strength training improves muscle tone and overall strength, which can help reduce some Parkinson’s symptoms. It’s especially helpful in reducing bradykinesia, the slower movements that tend to worsen as Parkinson’s progresses.
Research on progressive resistance training (gradually increasing the weight, reps, or sets of an exercise) shows many benefits for those with Parkinson’s. These include maintained independence, improved functional mobility, and decreased risk of falls.
Physical therapy for Parkinson’s may include the following exercises to help support safe, effective strength training:
- Weightlifting. Strength training with free weights and weight machines can have significant benefits on dexterity, muscle strength, and independence. When lighting weights, supervision is highly recommended.
- Resistance band training. Resistance bands are a safe, versatile option for strength training at home. They come in varying levels of resistance, making it easy to start light and progress gradually. Common exercises include bicep curls, rows, and leg presses using the band for resistance.
- Body weight exercise. Options like sit-to-stands and modified squats, crunches, and push-ups require no extra equipment and can be done anywhere. These are particolarly useful as leg exercises for Parkinson’s disease, helping strengthen the muscles that often weaken as the condition progresses.
Balance and Flexibility Exercises
Balance problems are among the most common and serious symptoms of Parkinson’s, significantly increasing fall risk. However, Parkinson’s exercise routines that focus on balance can help preserve cognition and improve overall health.
Key balance exercises for Parkinson’s include:
- Tai chi. Slow, controlled movements are well-suited to people with impaired balance. Tai chi helps people with Parkinson’s control balance, reduce fall risk, and improve stability.
- Yoga. This form of exercise can improve balance, flexibility, posture, and muscle tone. Yoga can reduce tremors and improve the steadiness of gait, helping manage stress and anxiety that sometimes accompany Parkinson’s. People with limited mobility can benefit from modifications such as chair yoga.
- Pilates. Like yoga, Pilates helps with posture and flexibility. It focuses heavily on building core stability, which can help with balance. It can be modified for different ability levels, and chair-based variations are available.
The Importance of Stretching
Stretching helps people with Parkinson’s reduce muscle stiffness and maintain range of motion. Many Parkinson’s physical therapy exercises incorporate gentle stretching before and after workouts to help prevent injury and support mobility over time. Consistency is key—even short, regular sessions can make a meaningful difference.
How to Exercise Safely with Parkinson’s Disease
Building a safe, consistent exercise routine is key for noticeable results. For those who are unsure on where to start, physical therapy for Parkinson’s is a great first step. A physical therapist can assess current mobility and design a plan tailored to each person’s needs.
How Often Should One Exercise with Parkinson’s?
People with Parkinson’s should aim for at least two and a half hours of exercise per week as part of a structured Parkinson’s exercise program. The American College of Sports Magazine (ACSM) and Parkinson’s Foundation recommends combining different types of workouts and outlines the following Parkinson’s exercise recommendations:
- 30 minutes of moderate to vigorous aerobic activity three days a week
- 30 minutes of strength training two to three non-consecutive days per week
- Stretching two to three days per week
- Balance, agility, and multitasking (BAM) exercises two to three days per week, or daily if possible
Safety Tips for Exercising with Parkinson’s
As Parkinson’s progresses, it’s important to keep safety front of mind. The ACSM and Parkinson’s Foundation recommends the following safety tips when exercising with Parkinson’s:
- Exercise during “on” periods (when medication is working effectively) if you or your loved one is taking medications
- Get a functional evaluation and personalized recommendations from a physical therapist who specializes in Parkinson’s, if possible
- Exercise with a partner who can assist if needed
- Start slowly and increase intensity gradually
- Adapt exercises as needed for stiffness and pain
- Hold onto a stable surface when necessary
How Senior Living Supports People Living with Parkinson’s
Senior living communities can provide meaningful support for older adults managing Parkinson’s disease. Independent living offers apartments designed with senior needs in mind, with many communities featuring pull cords for emergency assistance and grab bars in bathrooms. For seniors in the earlier stages of Parkinson’s, this can be a great option.
In the middle or later stages of Parkinson’s, assisted living communities provide more hands-on assistance that can be beneficial. Personalized care plans, medication management, and on-site physical therapies for Parkinson’s disease can all make it easier for seniors to manage symptoms and maintain quality of life.
How Sunrise Senior Living Helps Parkinson’s Residents Stay Active
Staying active plays a vital role in living well with Parkinson’s disease. At Sunrise, we understand that movement and personalized support are essential components of overall well-being.
Our signature programming offers thoughtfully designed activities that encourage physical activity through walking clubs, exercise classes, and strength training that can be customized to individual needs. Whether someone is newly diagnosed or navigating later stages of Parkinson’s, our experienced team provides compassionate support tailored to evolving needs.
Find a Sunrise Senior Living community near you to learn more about how we support residents living with Parkinson’s. An in-person visit offers a great opportunity to meet our team, experience our wellness-focused environment, and discover how personalized care can help older adults stay active and thrive.