NIFS Healthy Living Blog

Parkinson’s Disease is a chronic neurological disorder that often causes muscle tremors, rigidity, balance issues, and loss of muscular control. For individuals living with this condition, maintaining a regular fitness routine is important—but equally important is incorporating mobility work into their daily lives. Mobility helps reduce the impact of these symptoms and supports success in both everyday activities and exercise routines.

Stretching is one of the most effective ways to promote mobility. It helps lengthen tight muscles and increases the range of motion in the joints. By decreasing stiffness and improving flexibility, individuals with Parkinson’s can more easily complete daily tasks and maintain a consistent fitness routine, ultimately enhancing their overall quality of life.

There are three main types of stretching that can benefit individuals with Parkinson’s: static, dynamic, and assisted stretching.

Static and Dynamic Stretching
Static stretching involves holding a position for a period of time without movement. It’s a safe and effective way to gently increase flexibility and is an excellent starting point for many individuals. Examples include a seated hamstring stretch, a wall calf stretch, or a gentle neck stretch. These stretches can be done independently and are generally low risk, making them ideal for people with balance concerns.

Dynamic stretching, on the other hand, involves controlled movement through a range of motion. These stretches are great for warming up the muscles and preparing the body for physical activity. Examples include bodyweight squats, modified push-ups, or resistance band movements. Like static stretches, dynamic stretches can be performed independently and can help improve functional mobility.

Assisted Stretching
While self-directed stretching is important, assisted stretching can have the most significant impact on mobility and joint health. This type of stretching is performed by a certified practitioner and often involves techniques like proprioceptive neuromuscular facilitation (PNF). PNF includes cycles of contracting and relaxing muscles, which not only helps lengthen the muscles but also improves the fascia and overall joint function. Additionally, this kind of guided movement helps activate areas of the brain associated with muscle control—an important benefit for individuals with Parkinson’s.

Parkinson’s Disease is a condition that affects the way people move, think, and feel. It’s progressive, which means it changes over time, and while there’s no cure just yet, there’s a lot we do know about it—and that knowledge can be powerful for prevention, support, and better care.

Causes and Risk Factors

There’s no single reason someone develops Parkinson’s—it’s usually a mix of genetics and the environment. Some people carry certain gene mutations (like LRRK2, GBA, or SNCA) that raise their risk. These can be passed down through families, but not always.

Environmental exposure matters too. Being around pesticides or heavy metals for long periods has been linked to higher chances of developing the disease. And as people age—especially past 60—the likelihood increases. Men are more commonly affected than women, and some research suggests that being overweight might also play a role.

Scientists have also been looking closely at a protein called alpha-synuclein. When this protein builds up in the brain and forms clumps (called Lewy Bodies), it interferes with how the brain works—and that’s a big part of what drives Parkinson’s.

Recognizing the Symptoms

There’s no magic cure yet, but there are ways to manage the symptoms and keep moving forward.

The most common treatments are medications that help boost dopamine in the brain—since Parkinson’s is tied to a drop in dopamine levels. For people dealing with intense tremors, some surgical options like Deep Brain Stimulation or MRI-guided ultrasound can really make a difference.

Therapies are also incredibly helpful. Physical therapy keeps the body strong and flexible. Speech therapy can help with communication, and emotional support—whether it’s through a counselor, a support group, or trusted loved ones—makes a world of difference.

Managing and Treating Parkinson’s

Unfortunately, there is no direct cure for Parkinson’s. However, there are some clinical options to help treat the effects of the disease. These include Dopamine medication, Deep Brain Stimulation Surgery for large tremors, MRI guided ultrasound for localized tremors, and long term physical, emotional, and speech therapy.

Can Parkinson’s Be Prevented?

While there are no direct cure’s for Parkinson’s Disease, there are some things you can do to prevent it. This includes regular cardiovascular training, maintaining a healthy whole food diet, maintaining a population average body fat percentage, and surprisingly, intaking some caffeine regularly to stimulate the neurons in your brain.

Parkinson’s Disease remains a complex condition with no one-size-fits-all path, but continued research and awareness bring hope. Whether you’re seeking to understand the risk factors, recognize symptoms, or support a loved one, knowledge is a powerful starting point. With the right combination of medical care, physical activity, and emotional support, individuals with Parkinson’s can continue to live fulfilling, active lives.

If you or someone you know is living with Parkinson’s Disease (PD), incorporating regular physical activity into daily life is one of the best ways to manage symptoms and support overall health. Exercise doesn't always mean traditional gym workouts — movement of any kind that supports balance, agility, aerobic capacity, and muscular strength can make a big difference.

Below are helpful tips and ideas to help you get started or build on your current routine.

Build a Routine That Works for You

Having a routine creates consistency, which is key for long-term success. Physical activity doesn’t have to happen all at once or even in a gym. Movement can be broken up throughout the day and done at home, outside, or wherever feels comfortable and safe.

Simple activities like walking, gardening, stretching, or playing games with loved ones all count. The most important thing is that you enjoy what you’re doing and can stick with it over time.

Start Small and Stay Consistent

Start with what feels doable and build from there. If you’re new to exercise, try increasing how many days a week you’re active or gradually extending how long you move each day.

Progress takes time, but consistency pays off. Show up for yourself, and celebrate each step forward.

Make Home Your Workout Space

You don’t need fancy equipment or a gym to move your body. Walking around the house, stretching in the living room, or using resistance bands can be just as effective.

A safe, clutter-free space and some comfortable clothes are all you need to get started. An empty corner or sturdy chair can double as great tools for balance and support.

Move With a Buddy or Join a Group

Exercising with others can make it more fun and motivating. Whether it’s a walking partner, a family member, or a community fitness class tailored to individuals with PD, having that social connection makes a big difference.

Look for local programs or PD-specific classes that focus on balance, strength, and coordination.

Focus on Agility, Flexibility, and Balance

Incorporating these elements into your routine helps strengthen your neuromuscular system and improves your ability to move confidently and safely. Aim to include flexibility and balance work a few times each week.

Some great exercises to try include:

• Walking backward or sideways

• Turning in place

• Sit-to-stand movements

• Stepping over low objects

Stretching after a warm-up or at the end of your session can also help improve mobility and reduce stiffness.

Get Your Heart Pumping with Aerobic Activity

Aerobic exercise supports cardiovascular health, boosts endurance, and improves your overall energy. Try to incorporate moderate-intensity cardio (like brisk walking or cycling) into your week.

Even if you can’t manage 30 minutes at once, short 10–15 minute sessions add up. The ultimate goal is to reach at least 150 minutes of aerobic activity per week, in whatever combination works for you.

Build Strength Through Resistance Training

Strength training helps with posture, independence, and day-to-day movements. Try to include resistance exercises two or three times a week, allowing for rest between sessions.

Focus on strengthening key muscle groups like your back, shoulders, glutes, and hips — all of which play a major role in balance and posture.

Try exercises like:

• Hip bridges

• Sit-to-stands

• Wall or modified pushups

• Bird dogs

• High knee marches with overhead reach

• Clamshells

• Heel lifts

Use a sturdy surface for support if needed, especially for balance.

Anticipate Barriers and Plan Ahead

Life gets busy, and motivation can fluctuate. Planning ahead can help you stay on track. If time is a challenge, try shorter sessions. If balance is a concern, modify the exercises to suit your needs.

Lean on your support system. Ask a friend to join you, or set reminders to keep yourself accountable. Flexibility and creative thinking go a long way.

Be Patient with Yourself and Practice Gratitude

Some days will be harder than others, and that’s okay. What matters is that you’re making an effort to care for your body and mind.

Take a few minutes each day to reflect and celebrate your progress — no matter how small. Writing down one or two things you’re grateful for can shift your mindset and boost motivation.

Managing Parkinson’s through movement is one of the most empowering choices you can make. Whether you’re just getting started or have been active for years, every bit of effort counts. Build your routine around what feels right for you and focus on progress, not perfection.

You’ve got this — and you don’t have to do it alone.

Five years ago, NIFS experienced success with the introduction of our Parkinson’s-based fitness program in the senior living communities we serve across the country. Two years ago, we started hosting an annual event, Pump it for Parkinson’s, to raise awareness on the benefits of exercise for those living with Parkinson’s Disease and the momentum is only growing. The event has provided education to thousands and generated over 22 million steps in 40+ states across the US and Canada and has garnered media attention at our downtown Indianapolis location. The response we have received from people with Parkinson’s, their families, and the communities we serve has been overwhelming in identifying a need. We need to continue the fight to bring the stigma of a Parkinson’s diagnosis out of the shadows and provide quality fitness programs to serve the interests and needs of people with Parkinson’s.

Consider this…

…You are a lifelong exerciser and sport enthusiast, and you receive a diagnosis. You love competition and staying in the game. Does the inner athlete you see in yourself change upon receiving a diagnosis? Do you have the same resources and programs available to stay engaged?

…You don’t exercise, and you receive a diagnosis. You benefit from the structure and guidance of physical therapy, but you are discharged, and your doctor tells you to keep exercising. Do you know how to find a gym? Do the programs and services meet your needs, interest and passions as someone living with Parkinson’s?

With 90,000 people receiving a diagnosis every year in the US, these questions and many others are what people with Parkinson’s face every day along with anxiety for what the future holds. Research indicates that nearly 40% of people experience depression in the year following their diagnosis. Through Pump it for Parkinson’s, we have received countless thanks from people with Parkinson’s and their family for not only raising awareness but celebrating the wins we see people with Parkinson’s achieve when they are exercising. When you focus on the abilities of someone with a new diagnosis, it can help eliminate fear and empower them to pursue lifestyle changes to manage the disease.

NIFS not only has a huge goal of 25 million steps for Pump it for Parkinson’s 2025, but we are also hosting a basketball game at NIFS called Hoop it for Parkinson’s. We have registrants from across the country showing interest in this safe and inclusive environment for halfcourt play while demonstrating to others that the joy of competition has no limits. NIFS partner with Parkinson’s, Bill McCleery shared, “As someone living with Parkinson’s since my 40’s, I appreciate the people at NIFS for embracing the incredible value of exercise and advancing the cause through such great events as Pump it for Parkinson’s and Hoop it for Parkinson’s. I look forward to playing ball at NIFS on April 10!” Our goal is that this inaugural game is only the beginning of bringing additional sports and more friendly competition to the Parkinson’s community. Afterall, Indianapolis is the sporting event powerhouse of the Midwest and NIFS is thrilled to extend that Hoosier hospitality to the PD community.

“You can’t put a limit on anything. The more you dream, the farther you get.” – Michael Phelps