So about 2 months ago I wrote a post about neuroplastisity and wondered if it had any merit to it. I had some wonderful comments from people on this forum to which I was grateful, so since the gyms opened up about 6-8 weeks ago after quarantine I thought I'd give it a go.
So I'm not on any supplements at all currently, except magnesium to assist with relaxing my body when I'm asleep 2 times a week. My meds are 2 x 2 madopar 125mg pills a day and 1 x azilect, no specific diet and maybe 1 night a week of crap ordinary sleep otherwise my sleep is ok.
Over the last 6 weeks, I've had 5 days off, I'm working out from 5.30 in the morning to 7.00. Moderate to sometimes heavy weights, I incorporate many functional movements and general weight in my regimen, I have put a strong view on my core strength to strengthen my body, this is what I have observed in the last few weeks in bodily / symptoms reduction or easing off the affect of Parkinson's:
1. Better balance.... My wife says I'm less drunk looking
2. Strength... obvious benefits from weightlifting however I'm more mobile and get out of chairs and bed better
3. Less going for a whizz thru the night, and not so many nearly didn't make it occurrences overall
4. Within the last week I get up out of the bed when the alarm goes off in 1 go, if I wake up on my own it takes a kick or two
5. Time has reduced from 20 minutes to 10 minutes from waking up to walking out the door to go to the gym in the morning
6. Less dyskinesia
With the dyskinesia I am teaching myself to constantly "break" the dyskinetic occurrences by consciously 'dropping' at my knees when it occurs, I find this helps and it stops the episode.
All activities going to the gym are under my own dopamine as replaced during the REM sleep during the night , some mornings are harder than others but I push myself every day to go.
I realize this is my life now but I have taken on the attitude "I have to do this". I have just enlisted a Parkinson's coach that's had MSA for the last 16 years but to look at her you would never guess, it's truly a sight to see.
I don't mean to boast or brag, but I just wanted to share my findings, it's a hard life with PD, it's my belief that there isn't going to be a cure, based on my observations of late, you can potentially stay in front of your symptoms but never get rid of the reason for the PD, what sucks is exercise has to be nearly everyday at a reasonable level or more intense every 2nd day .. has anyone else had this experience?
I'd love to hear your thoughts,
PS: I do believe exercise is whatever works best for you and of course what takes your interest
Written by
AaronS
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The classes at the affiliate I go to have started, but not at headquarters. Headquarters does have some on-line, at least 72. Here is the link from YouTube. Click on the link & go down to where it says RSB ROX
Exercise, particularly, range of motion and some strengthening, are important, for me, when dealing with muscle stiffness, cogwheel rigidity etc. that, oftentimes, comes with having PD. Not stretching , when warming up, or not cooling down, with stretching exercises, after doing a workout, makes my muscle stiffness, and in coordination worse. So, warming up and cooling down, are important for good results, when exercising, for me. Keep up the exercises, Aaron, and it will help with keeping some of the symptoms associated with PD, at bay.
Have had the opportunity to increase Tai Chi classes considerably since virtual, up to 7-8 hours a week. Great for balance, neuroplasticity, memory, etc.
And, daily walk a must for body and spirit.
Congratulations and. agree that exercise is our vital recourse.
Great story which has actually alot of research evidence that backs it. At the European Parkinson Therapy Centre based in Northern Italy we receive guests from around the world (45 countries). We never advertised but have grown by applying a protocol developed with Oxford University. It is acknowleged by the European Parkinson disease Association (EPDA) and is based on 4 pillars, 1)Medicine. Understanding and keeping use of Leopodopa to the lowest possible to maintain movement. 2) Movement. WE apply various tecniques that research has proven effective. Becky Farley (Arizona) is a world leader on Neuroplastic response. Jay Alberts has done very effective research on "forced excercise". Core stability, think when you move, strength, balance, posture, length of stride. In 4 days we get improvements (as quantified by various tests and verified by research) of around 20%.! The catch, well you mentioned it. It is not the quantity of excercise but the application of excercise every day. Excercise is medicine and you would not take all your PD meds on Sunday and say that you do not need to take any during the week! The 3rd pillar is life style (the choices we make. Our life will change (I have PD for 15 years) but SLOWLY and if WE are the ones to decide how to adapt and change (maybe doing more of what we enjoy), who says life can only change for the worse. WRONG. the 4th pillar is Psychology and starts with the need to accept the obvious (you havePD!). Not always as always as easy as it sounds also Comprehension, motivation and getting on with life. The way we see our PD has a massive effect on the way we live with our PD. IF we think we are victims we WILL BECOME one,
You ticked all the boxes although research does not back the concept that any excercise is good enough. No there will not be a cure for PD in next 10 years (remember PD is a family of conditions most with Dopemine loss being at the centre, There are 50 other symptoms and nobody has PD in exactly the same way) but there will be a disease modyfying Drug (so called DMD). I would encourage to take Nutrition seriously.
Wish I heard more stoies like yours, thank you for sharing it with us
Thank you for your inspiring post. Can you expand on how you are dealing with dyskinesia from what you wrote (below):
"With the dyskinesia I am teaching myself to constantly "break" the dyskinetic occurrences by consciously 'dropping' at my knees when it occurs, I find this helps and it stops the episode."
Thank you for the details of your exercise/ lifestyle strategy to combat your Parkinson's symptoms. Exercise is indeed a 'medicine'.
I had variously been going to the gym, body-pump classes and playing badminton so that I was doing something each day of the week. With Covid-19 all the local sports centres closed and are unlikely to reopen any time soon.
To keep going I first used a series of free on-line exercise videos that were matched to age / duration/ overall fitness workouts or parts of the body. I wasn't expecting much but actually found them motivational and well constructed. (HASFit). I'm still using them periodically.
I also found a UK based, paying, on-line exercise site that is specifically aimed at people with Parkinson's that uses High Intensity Interval Training (Reach Your Peak). It provides a weekly-changing programme of exercises with online support and encouragement. It is delivered by trained physiotherapists and utilises the principles of neuroplasticity (complex patterns of movement to stimulate new learning in the brain). I follow this programme 5 days a week.
I find both of these tele exercise regimes quite hard work mentally and physically. I have though, built them into my daily life and feel motivated to continue with them. I also feel benefit from doing them. A future issue for me will be do I return to the Sports Centre with its generic programme of fitness activities or stay with the PD focused exercises?
They have a number of online videos on YouTube that show you what they do. Search using 'reach your peak with Parkinsons' or similar.
I am in the final week of their 10 week introductory course. I then intend to sign up for their ongoing programme.
They normally start a new cohort on the first Monday of the month. If you miss that then they have a two week short course (was free) to familiarise new students. Hope this is helpful. Happy to answer any other questions.
Thank you for sharing you have inspired me to keep pushing on. I have had PD for 5 & half years.I have exercised daily by walking . Twice a week boot camp , which involves doing cardio, and strength exercise. Plus yoga and in the summer swimming. I find lately that I do become fatigued. My PD tremor has increased slightly too. So I recently dropped my bootcamp to once a week . Now do boxing , find the boxing very good for slowing g my tremor down. Fast walking swinging my arms also helps. I do take supplements to help me over come fatigue. I use magnesium daily to help with sleep & constipation. I take Levodopa 100/carbidopa 25mg. I dont like taking medication at all. Feel like PD is winning when I gave in last year & started taking meds !
Thank you so much for your post , you have inspired me to push on !! Very grateful
Thank you for your post. No doubt that Neuroplastcity exercise helps to improve motor and none motor symptoms and I have been doing it for months. But we need to understand that if our muscles and brain get tired and exhausted then those exercises are useless. A few things can ruin neuroplasticy:
- Exercise under exhaustion
- Exercise under stress
- Using compensatory muscles
It’s better to do some meditation before exercise.
When the body gets ready then gradually you can increase intensity otherwise it will be an overload on hypotonic muscles , pain and aches after exercise without achieving your neuropasticity goals.
I do exercise 2-3 hours a day but in different times during the day.
Exercises should be designed based on individual needs.
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