My Weekly Exercise Routine as a Parkinson’s Patient

My weekly exercise routine is not as intense as it was before being diagnosed with Young Onset Parkinson’s disease in 2009, because I have issues that prevent me from doing more. They include apathy, procrastination, and fatigue. All of these things make it hard for me to get to the gym as much as much as I should. Having said this however, I do realize that a daily exercise routine is vitally important in maintaining optimum motor functions for as long as I can. This information is published on every site related to Parkinson’s disease. So I constantly try to motivate myself to exercise more often.

Recently, I wrote an article How Three Exercise Machines Help Relieve My Rigidity as a Parkinson’s Patient and these machines are the primary ones that provide me the most pain relief.

My Weekly Exercise Routine (Mondays, Tuesdays and Wednesdays)

My exercise ritual at Inman Health and Fitness in Inman, SC takes place on Mondays, Tuesdays, and Wednesdays. Ideally this routine should be spread out to Mondays, Wednesdays, and Fridays. But due to the gym’s location and it’s convenience to me on the first three days of the week due to my already being in the area, this is the routine I have adopted, and as you know; old habits are hard to break!

On each day I exercise I use the Lateral Pull Down. This machine is considered good for the beginner and is used to work your back, biceps, and forearms which also improve your grip. I love this machine because it stretches my back and loosens it up. I wasn’t aware until recently it helps to strengthen your grip, so this is a plus for me, as PD patients find it difficult to open jars, bottles or anything with a lid on it. I do three sets of 10 repetitions with a weight at 40 lbs.

I also use the Seated Back Extension Machine. This machine improves posture, which helps PD patients as they most always develop a stooped posture at some point in the progression of the disease. This machine works the spine. There are several versions of back extensions, but the machine at my gym is done from a seated position with your feet placed on foot pads and your back in a forward position, placed against a padded back pad. It is extremely important to perform the back extension in a slow and controlled motion to get the best benefits without hurting your back. I do three sets of 10 reps at 75 lbs. on each of the three days I am at the gym.

The Weighted Seated Row is also a part of my 3 day exercise routine, and I do it each day I’m there. I start by placing my feet on the foot pads slightly bent and my shoulders slightly forward. I select a weight of 40 lbs. for this exercise. Next I grasp the weighted cable and pull it slowly toward my chest until my elbows are bent and my shoulders contract. I pause, squeeze my shoulders and then slowly straighten my arms and return the cable to its starting position. I do three sets of 10 reps, and this machine helps to improve my posture and relieves the pain I experience in my upper back and shoulders.

The last machine I use on each of my exercise days is the Seated Military Shoulder Press. This exercise is done by sitting on the bench, and selecting the weight you want, and then starting with your elbows bent, grasp the handles and slowly lift your arms until they are straight, pause for a second and then slowly return your arms to the bent starting position. I use only 20-25 lbs. and do three sets of 10 reps each. I use it to relieve shoulder pain, but it also targets the triceps.

The machines above make up my three day exercise routine. I do mix in other machines at times. But, when I feel very fatigued and weak, I only use the treadmill and walk for a mile at a speed of 3-3.5 miles per hour. During the summer months I try to incorporate some outside walking in addition to my regular three day routine.

When I get bored with the machines above, I also work my legs by using a Seated Leg Press which works the quadriceps. I can do 2, 45lb weights on each side equaling a total of 180 lbs. As usual I do three sets of 10 reps each.

I also switch up my routine up occasionally and just practice some yoga moves to improve my balance, and I regularly attend a PD support group in Spartanburg, SC twice a month that includes 30 minutes of dance class at The Chapman Cultural Center.

All of these exercises are beneficial for PD patients who are not in the advanced stages of the disease.

Remember, before you start any exercise program, consult your doctor first! This is very important!