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EXERCISE TIPS

Why Exercise Matters

Modern research consistently shows that regular, targeted exercise can slow the progression of Parkinson’s symptoms and improve quality of life.
Key studies reveal:

  • People who exercise at least 2.5 hours per week experience a slower decline in mobility and daily function (Parkinson’s Foundation 2023).
  • High-intensity exercise can protect dopamine-producing neurons and promote neuroplasticity — the brain’s ability to re-organise itself (Cincinnati University, 2022).
  • Exercise also improves mood, sleep, and cognitive function through increased dopamine, serotonin, and endorphin levels.

Exercise Approaches That Help

Type

Benefits

Example Ideas

Boxing & Martial Arts–based Training

Improves coordination, balance, reaction time, and confidence

Parkinson’s Ninja sessions — punch combinations, pad work, footwork drills

Balance & Agility Work

Reduces fall risk, strengthens stabilising muscles

Heel-to-toe walking, stepping over hurdles, single-leg stance

Strength Training

Builds muscle power and joint stability

Resistance bands, light weights, chair squats

Cardio

Enhances endurance and cardiovascular health

Brisk walking, cycling, dancing, skipping drills

Flexibility & Stretching

Increases range of motion, reduces stiffness

Taekwondo-style dynamic stretches, gentle floorwork

Voice & Breathing Exercises

Supports speech clarity and lung capacity

Counting punches out loud, strong exhalations with movement

Top Tips for Safe and Effective Exercise

1

Move often

Even short bursts count; consistency matters more than intensity.

2

Warm up and cool down

Protect joints and reduce stiffness.

3

Mix it up

Alternate cardio, strength, and flexibility work to engage body and mind.

4

Focus on posture and big movements

They stimulate the nervous system and help overcome rigidity.

5

Train the voice while you move

Calling out numbers or cues strengthens vocal control.

6

Listen to your body

Rest when needed; pain isn’t progress.

7

Stay social

Exercising with others boosts motivation and mood.

Parkinson’s Foundation – Why exercise matters

https://www.parkinson.org/library/fact-sheets/exercise

 

APDA – Why exercise is critical for people with Parkinson’s disease

https://www.apdaparkinson.org/article/why-exercise-with-pd/

Karen H.
“A fantastic opportunity for people with Parkinson’s to exercise, challenge themselves, and have fun! Each week is different, with new exercises and games that keep things fresh and motivating. Zoltan and the coaching team are brilliant — always supportive and encouraging — helping you get the very best out of every session. It’s really helped to build my strength and mobility, and I always leave feeling invigorated and ready for the day!”
Michael G.
“A wonderful group of people who support and encourage you to push yourself — always within your own limits.”
Ann F.
“This exercise class, designed specifically for people with Parkinson’s, is excellent. It’s truly inclusive of all abilities and also welcomes carers. A huge thank you to all the enthusiastic coaches for their time, energy, and support.”
Bart E.
“Excellent Parkinson’s-focused exercises and great company!”
Trish I.
“An excellent exercise programme specially designed for people with Parkinson’s. It helps with balance, coordination, and so much more. The instructors are brilliant and make every session enjoyable, and everyone is so friendly.”
Jim C.
“Fantastic exercise for people with Parkinson’s. The coaches give their time and support to the group, helping us stay strong and keep fighting this disease.”
Deb D
“Brilliant sessions every Tuesday and Thursday! A great workout for strength, balance, and flexibility, led by someone who truly understands what people with Parkinson’s need — with fantastic support from the volunteer team.”
Deborah W.
“These sessions have been so beneficial for my partner. They leave him energised, lift his mood, improve his coordination, and he really enjoys working alongside Zoltan and the team.”