Do the Mental and Physical Rule of 10 for Parkinson’s Disease

When you have Parkinson’s, it’s easy to let your symptoms tell you that today is not a good day to exercise and let apathy set in. The truth is, every day you can do something and get over that hump or hurdle that stands between you and your workout. Even if it’s an injury, you can modify your workout, but getting started is a mental game.

The Rule of 10 is a mental/physical training technique that helps athletes get out the door and maintain a regular training routine. When you’re feeling unmotivated or heavy, tell yourself that you will work out for just 10 minutes. If you feel like you can continue after the 10 minutes are up, then finish your class or workout. If you want to stop after 10 minutes, you stop. Most of the time you will feel like continuing the workout. If you really can’t get going, set a timer for 10 minutes and imagine your workout and how good you’ll feel if you actually try.

There is another Rule of 10: 10 degrees. If an exercise feels too difficult or painful, back off by 10 degrees or 10 percent and see if you can accomplish it with good form. If you still can’t do it because of pain or difficulty, keep backing off until you can. As you get stronger or heal the injury, you can start adding 10 degrees at a time.

Then there is the Rule of 10 in repetitions. You can do this with any weightlifting exercise, like a biceps curl. Try a weight you can lift 10 times with good form. If the weight you choose to lift is too heavy, lighten the weight until you can lift it 10 times. In the days to come, add a second set of 10 reps with good form, and then another, until you are lifting three sets of 10 repetitions. If you want to improve your muscular endurance, use a lighter weight and go for 20 reps at one time.

Watch this video to learn how to do the mental and physical Rule of 10:

Try the Rule of 10 the next time you have a hurdle in your routine. Remember that your exercise consistency is the key to slowing down your Parkinson’s. Stay in the game! This trick works for competitive athletes, and it can work for you, too.

💜 Coach Kimberly