Yoga is the perfect addition to your daily Parkinson’s fitness routine

Not only does yoga improve strength mobility, flexibility, balance, posture and gait, it also reduces stress and anxiety.

Yoga can be a bit intimidating, thanks to the gravity-defying, pretzel-like contortions you see on Instagram. But don’t assume this trendy form of fitness is limited to those who can do headstands or the splits.

Yoga involves slow stretching movements while taking long, deep breaths. It’s the world’s most relaxing workout. It’s perfect for people of all skill levels because it can be done standing, in a chair, on the floor or even in a pool.

Incorporating a daily yoga practice is especially beneficial for people living with Parkinson’s disease. Not only does yoga improve strength mobility, flexibility, balance, posture and gait, it reduces stress and anxiety. It even helps you sleep better at night so you can feel more productive throughout the day.

The many ways yoga helps Parkinson’s

People with Parkinson’s have a difficult time walking due to problems with balance and mobility. This often comes with a predisposed fear of falling. Yoga improves how people with PD walk, while cutting down their fear of toppling over.

Research published in the journal Evidence-based Complementary and Alternative Medicine concluded that yoga noticeably improved the balance and gait of people with Parkinson’s while reducing their risk of falling, and a 2023 review in Annals of Medicine highlights yoga’s role in improving movement disorders, balance function, and emotional disturbance in PD.

Standing yoga poses strengthen the hip extensor, knee extensor and ankle plantar flexor — all parts of the body that support center-of-mass during walking. Also, poses that boost hip, knee and mobility can lead to improvements in shuffling gait. Who knew that standing still in certain poses could drastically improve how we move around!

Stooped posture is another common symptom of PD due in part to weakened shoulder, hip and spine flexors that cause the body to hunch over. Performing certain yoga poses can improve shoulder, hip and spine flexibility. This in turn helps people with PD achieve a more upright posture.

Yoga is believed to improve strength, endurance, range of motion, hand coordination and cognition due to the brain hemisphere coordination required in some of the poses. Also, by taking slow, deep breaths in each pose, you’re loosening up stiff muscles, which helps combat rigidity, another common symptom of PD.

Countless research studies conducted over the years have proven that yoga and mindful meditation effectively reduce stress and anxiety in people who are living with chronic health conditions.

But unlike mindful meditation, yoga has the added benefit of providing group support or a sense of community while also boosting your confidence and prolonging your self-efficacy and independence.

Try adding 10 minutes of yoga to your day

There are many benefits to doing yoga right after you wake up. By moving in a way that feels good first thing in the morning, we’re waking up the body’s respiratory, circulatory, metabolic, digestive, nervous and immune systems.

Morning yoga enthusiasts often recommend setting an intention for the day before beginning a morning yoga practice. It can be anything from, “I am strong” or “I will persevere” to “I will eat more vegetables.” Then revisit the intention throughout the day as a way to keep the mind clear and focused on the present.

In a study conducted by the Yoga Biomedical Trust in London, 94 percent of participants saw a reduction in anxiety after performing yoga each morning, and 82 percent said it helped with their insomnia.

If morning yoga isn’t your thing, consider adding a bedtime yoga routine to your repertoire. Performing gentle yoga poses at night will signal your brain to tell your body that it’s time to go to sleep soon.

You’d be surprised by how much easier it is to fall asleep and stay asleep through the night after a soothing cup of tea and a relaxing bedtime yoga routine.

Poses that are perfect for Parkinson’s

Poses that focus on strengthening the core and posture, such utkatasana (chair pose), modified navasana (boat pose), or variations of salabhasana (locust), can aid in countering the rounding shoulders and forward-stooping head experienced by those with PD.

Uttasana (standing forward bend) helps elongate the middle and lower back while stretching the hamstrings. Because of its meditative nature, this pose may also help with stress and anxiety.

Gentle hamstring warm-ups (like apanasana, knees-to-chest pose, to supta padangusthasana, supine hand-to-big-toe pose) and lateral stretches (reaching through each side, like reclining crescent) help relieve stiff muscles in the morning.

Yoga is only challenging if you allow yourself to be challenged by it. Remember that your comfort and safety come first.

Don’t be afraid to try modified or seated variations of traditional yoga poses. You can use a wall or the back of a chair for balance and stabilization. Yoga props, such as bolsters, blocks and blankets, can also be used to help cushion stiffer areas of the body.

Ready to give yoga a try? In this exercise for Parkinson’s video, physical therapist and Parkinson’s fitness expert Jenny Wilhelm leads a gentle Pilates and yoga session to relax the body and increase flexibility. Namaste!

Oregon Bay shrimp is always a favorite treat, and when mixed with melon, chilies, and served in warm grilled avocadoes it becomes a truly special summer meal. Try it with your favorite melon, such as Tuscan, cantaloupe, or watermelon, or a combination of them as we have here. They take the place of tomatoes in this, and it’s a wonderfully delicious and refreshing mix.

This recipe is brought to you by Chef Greg Cabeza at Market of Choice.

Most mornings you can find Todd Vogt on the water when the rest of us are still sleeping. Todd, who is an active member of our Program Advisory Committee, is living with young onset Parkinson’s disease. But that isn’t stopping this 47 year old from competing at the highest levels of rowing.

We first shared Todd’s story in November 2019 with A Stroke of Genius, where we chronicled his journey to the U.S. World Rowing Championships after being diagnosed with Parkinson’s. (You may also remember Todd from the beginning rowing workout that he held for us online last summer. Check it out here!)

We recently caught up with Todd to talk about his latest adventure, training for a chance to represent the US at the 2020 Paralympics Games in Tokyo.

Elite Training to Qualify

Postponing the 2020 Tokyo Olympic Games gave Todd a couple of opportunities. First, he had another year to train to hopefully make the Paralympics rowing team. “The postponement only helped me because I had nothing else to do but train. Because of Covid stay-at-home restrictions, I used my at-home garage gym and got in my one-person boat on the water with my coach like every day”, said Todd.

He can also can now proudly say he’s a rowing world record holder. Todd uses a Concept 2 rowing machine at home, and they have worldwide leaderboards for his age and Paralympic categories. He confidently broke three world records during his intensive at-home training.

Tokyo Bound?

With all of Todd’s dedication and hard work, he was officially invited to tryout for the Paralympic team. Selection camp started June 1, 2021. Todd said it was the hardest training he’s ever done with intense 1000-meter rowing intervals on the water lasting about 4 minutes per interval. Three men and five women did this every other day for three weeks trying to find the fastest combination.

In the end only two men and two women would make the team. Though Todd wasn’t selected, he’s proud of how hard he trained and excited for his teammates to compete.
“Hats off to my teammates that made the boat. They are all great rowers and good people. I am truly happy for them and am looking forward to seeing them kick some butt in Tokyo,” Todd said.

What Next?

Todd is setting his sights for the next Paralympic games in Paris in 2024.

For now, he’s back home in Portland, Ore. recharging and giving his body some time
to recover. He said his Parkinson’s symptoms have progressed just a tad and hopes his body can hold up for another three years to compete in Paris. “I’m living out my sports dreams, living with Parkinson’s. It was a forced change, but for the best,” Todd said.

This sheet pan dish is an easy “one-pot” meal with healthy fresh ingredients of fish, artichokes, potatoes, asparagus and olives. You can follow the recipe video below, Enjoy!

This recipe is brought to you by Chef Greg Cabeza at Market of Choice. Thank you Market of Choice for your support!

Brought to you by Market of Choice, nutrition education program includes weekly cooking demonstrations and expert guidance to help people with Parkinson’s gain the benefits of healthy eating

Portland, Ore. (August 16, 2021) – Brian Grant Foundation (BGF) is hosting a virtual “Plates for Parkinson’s” month in September to help people with Parkinson’s incorporate foods that meet nutritional recommendations into their diets. Through webcasts, cooking demonstrations and recipes, Plates for Parkinson’s will highlight nutritious foods that have been shown to help people with the disease manage common symptoms and support healthy brain functions.

Every Monday in September BGF will share a cooking video and accompanying recipe that incorporates nutrients that support symptom management and overall health. Market of Choice artisan chef, Greg Cabeza, is leading the series with three new Parkinson’s-friendly recipes. Chef Kenny James, personal chef to some of the Blazers greats, will also demonstrate a recipe that helps improve immune function. The recipe and demonstration coincide with a webcast event, “Boosting Immunity in Parkinson’s” with Dr. Bethany Tennant on Tuesday, September 14, 2021 at 12 pm PDT.

Recipes, videos and registration for the webcast will be available at www.briangrant.org.

“We’re incredibly grateful to our partners at Market of Choice for their continued commitment to our nutrition programs and the Parkinson’s community,” says BGF Executive Director Katrina Kahl. “Chef Greg, Chef Kenny and Dr. Bethany are a dream team of experts who make our nutrition programs educational, fun and accessible to the nearly one million people living with Parkinson’s in the U.S.”

Market of Choice is also encouraging everyone to support Plates for Parkinson’s by hosting a giveaway. Throughout the month of September, donate $10 or more to the Market of Choice Team Grant page for a chance to win a $100 Market of Choice gift card. One winner will be selected each week. For more information and to make donation, visit briangrant.org/teamgrant.

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ABOUT BRIAN GRANT FOUNDATION
Brian Grant Foundation provides tools to improve the well-being of people with Parkinson’s. Learn more about BGF’s programs at www.briangrant.org.

Summer is in full swing. Fortunately, this summer looks brighter than last. As things are gradually returning to normal, everyone is excited to get outside and freely be active again.

There is plenty of scientific research to back up the belief that being outside in nature is medicine for the mind. Studies have shown over the years that our concentration, cognition, creativity, and productivity can all be boosted by going outside more often.

This is especially beneficial for people living with Parkinson’s disease who struggle with memory and cognition impairment, as well as stress, anxiety, and depression.

We had a chance to talk with Sukhee So Chinn, PT, DPT, CEEAA from Kaiser Permanente in Portland, Oregon about what summer activities are great for Parkinson’s. Sukhee has worked as a neuro physical therapist for the last 11 years. In Portland, she leads many group hikes and outdoor adventures.

Sukhee’s top 3 summer activities she recommends enjoying are: swimming or other water aerobics, kayaking and cycling. Read more about the benefits of these activities, and then get outside!

Swimming or Water Aerobics

Working out in the water gives people with Parkinson’s the freedom to move without fear of falling, do weight-bearing exercise without joint stress, and resistance train without weights or bands. Just simply being in the water can often soothe and relax the body and mind. The warmer water helps with joints and mobility, and pools are accessible making it easy to get in and out.

Kayaking

Using your own strength to power the vessel, kayaking helps strength the core by rotating the torso. This repetitive, rotatory movement of the torso is helpful to people with Parkinson’s who struggle with rigidity. Torso rotations can get a bit more challenging with the progression of Parkinson’s so kayaking and other paddle sports are a great way to combat the symptoms of PD, while keeping the body nice and flexible.

Cycling

What has two wheels and can increase balance, flexibility, and joint mobility; improve posture and coordination; strengthen bones and muscles; and decrease body weight and stress levels? You guessed it – a bicycle! Experts believe cycling can help increase certain proteins in the brain that help with movement and cognitive function – making it one of the most beneficial activities for keeping Parkinson’s symptoms in check. Sukhee suggests adaptive bikes that include recumbent bikes, three-wheelers, handcycles and other accessible bicycles, designed to stay upright and prevent falls. You might even find a bike with electric assist, giving you a pedal power boost.

With all these activities and others like hiking, Sukhee recommends the following for preparation:

This delicious recipe meets so many of the recommendations listed in our nutrition for Parkinson’s guide that support pain and inflammation in Parkinson’s. The starting five anti-inflammatory ingredients of this dish are: blueberries, chia seeds, turmeric, ginger, and cinnamon.

Watch the video below as Chef Kenny takes you through a step-by-step process on how to prepare this tasty dish.

Watch Video

This recipe and cooking demo is presented by Chef Kenny, personal chef to Blazers greats Damian Lillard and CJ McCollum and sponsored by Amneal, Thank you!

Here is a healthy side dish or tasty lunch. Kale is the starting position of this dish and contains antioxidants and fiber that help manage the symptoms of Parkinson’s.

Thank you for joining us!

Below is the full video from the Expert Q&A: Working with Parkinson’s on May 11, 2021.

Thank you to our sponsors, Amneal and Kyowa Kirin, and to all of the generous donations that help support BGF programs.

WATCH VIDEO