Six Must-do Steps to Combat Parkinson’s Decline

Here we are: the full routine in this series to get everyone up and moving! No more sitting for hours on end. Being sedentary will make your Parkinson’s progress more quickly.

Many of our new fighters tell me they sat too much last year and watched TV, their backs hurt, and they were too tired to exercise. It’s a vicious cycle: the more you sit, the stiffer you get, and then you don’t feel like exercising.

Here is a great six-step routine to get you out of your chair and moving. You can still sit and watch a show, but you must take fitness breaks! This routine works your whole body and brain. It addresses freezing, creates more power in your hips, promotes flexibility, and uses your voice.

Watch the video below as I guide you through this six-step exercise to combat Parkinson’s decline due to prolonged sitting. Caution: take it slow! It’s important that you master the basic exercises before trying the advanced stepping. If you have gait freezing or balance issues, you will need to have someone there to assist you.

If you missed the first videos in this series, scroll down to watch them!

Follow these steps to do the six-step exercise with good control:

• Sit on the edge of your chair in an “active sitting position,” with your feet and knees in a wide stance and arms crossed or out in front of you.

• Walk your hands down your legs as far as you can go. The goal is to touch the floor! Then walk them back up to a tall seated position.

• Reach for the ceiling and use loud intentional counting or positive affirmations to give a bonus effect to this exercise.

• Sit up tall and think “nose over toes” as you stand up using your feet and glutes. Don’t forget to stand up all the way and be tall!

• Look at a point on the ground and step on it with the foot closest to the direction you are turning.

• Walk all the way around the chair and line yourself up in front of the seat.
• Aim your “sit” bones at the seat of the chair and sit down with control.

• Repeat the process in the opposite direction.
• Use loud intentional counting or positive affirmations to give a bonus effect to this exercise.
• Repeat 10 times. Do this exercise at least twice daily.
• Set a timer for every 30-60 minutes to remind yourself that it’s time to get moving.

Watch the first five videos in this series to get tips for active sitting and brain activation!

• Try These Simple Tips for Correcting Your Parkinson’s Seated Posture
• Is Sitting Harmful for People with Parkinson’s Disease?
• Do This Chair Hinging Exercise to Off-set Harmful Parkinson’s Sitting
• Why You Must Do the Sit-to-Stand Exercise if You Have Parkinson’s
• Try This Sit-Stand-Walk Exercise To Treat Parkinson’s Gait Freezing

No more sitting for hours on end. Get up off your rump! You could save your own life by getting up frequently and moving.

💜 Coach Kimberly