Tired of the same old fitness routine? Improve your body strength in just a few minutes by giving high-intensity interval training a shot.

A leisurely stroll always does the body good, but short bursts of intense exercise for just a few seconds off and on may help improve Parkinson’s symptoms.

High intensity interval training (HIIT)—as it’s called—is growing in popularity among people with Parkinson’s and other types of chronic disease not only because it makes them feel better, but because it’s easily adapted to any fitness level or workout.

Simply amp up any exercise routine by weaving in short bursts of 30-second, heart-pounding activity followed by a brief recovery period with less intense movements.

30 seconds on, then off

Think you don’t have the time for such a hard workout? Sure, you do! In general, you give it your all for 30 to 60 seconds (seconds! That’s it!) and then slow it down for the same period of time. Alternate this process off and on for just 15 to 20 minutes.

If you’re really up for a challenge (and your doctor says it’s OK), you can try it for longer.

Walking the dog? Step it up and try 30 seconds of running at top speed, before returning to your regular pace. Your dog will love it.

At home or the gym? Alternate one-minute paces on the treadmill. Start with a moderate pace, increase to a super-fast one, then calm your heart beat with a slower, relaxing stride. You can follow the same format on a stationary bike.

It’s a HIIT for anyone

Worried you don’t have the stamina or energy for HIIT? Maybe you think the slowed, stiff movements of Parkinson’s might hold you back?

It’s OK to be apprehensive. But HIIT isn’t just for the endurance athlete or Iron Man. As long as your doctor says it’s safe for you, we here at the Brian Grant Foundation encourage you to give it a try. Why? Because research shows HIIT helps Parkinson’s symptoms.

Polish researchers performed a study on 11 patients with mild to moderate Parkinson’s symptoms who did HIIT three times a week on a stationary bike for two months. Researchers found that HIIT stimulated the growth and function of nerves. By the end of the study, participants saw reductions in rigidity and stiffness, making it easier to move their arms and legs.

Researchers at the University of Alabama at Birmingham conducted a study introducing HIIT to older Parkinson’s patients. Biopsies of muscle tissue were collected from the participants before and after 16 weeks of 40-minute HIIT sessions. Not only did the researchers see improvement in skeletal muscle, the participants experienced improvement in their balance, muscle control, cognition and general well-being.

So now you know how HIIT helps improve the physical and neurological functions in people with Parkinson’s. But did you know that it can also boost the cardiovascular, respiratory and metabolic systems? In layman’s terms, HIIT helps the body improve the way it uses oxygen and insulin, which helps everyone live longer, healthier lives.

By Kelli Miller

The benefits of cycling with Parkinson’s have been shown scientifically.

Now would be a good time to sign up for that spin class. Or if taking a ride through the countryside with friends or family is more your speed, that works too. Just get on a bike and see how you like it.

Think back to your childhood in the summertime when you used to ride bikes with your friends.

Do you remember that exhilarating rush of coasting downhill on a bike with the breeze blowing in your hair? And the only responsibility you had was getting home in time for supper? Those were the days!

If you haven’t ridden a bike since you were a kid, you might consider reliving some of those childhood memories.

You probably already know about the health benefits of exercise for Parkinson’s. After all, there have been countless research studies conducted over the years that link cardio exercise to improvement in symptoms of PD.

But what you may not know is that many of those initial studies involved having participants cycle on stationary bikes.

In fact, experts believe cycling in particular 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.

That’s a pretty compelling reason to hop on a bike and go for a spin around your neighborhood, don’t you think? Bonus: you would gain major brownie points with your kids or grandkids.

The science behind Parkinson’s and cycling

Dr. Jay L. Alberts, a neuroscientist at the Cleveland Clinic Lerner Research Institute in Ohio, first got the idea that cycling might improve symptoms of Parkinson’s at a fundraising event in Iowa in 2003.

Alberts rode tandem with a female Parkinson’s patient named Cathy, whose symptoms improved after the ride – specifically her handwriting. As Cathy wrote postcards to her family from across Iowa, he noticed her handwriting had become more legible.

This discovery inspired him to conduct a research study with two groups of Parkinson’s patients cycling on stationary bikes three times a week for two months.

One group pedaled at their own chosen speed, while another group pedaled at a more vigorous rate than what they would ordinarily choose for themselves. The more vigorous group of cyclers appeared to have greater improvement in regions of the brain that deal with movement.

The moral of the story is: The harder your pedal, the better the results!

With or without PD, cycling is just plain good for us

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!

Besides strengthening your heart and lungs, lowering your cholesterol and blood pressure, burning obscene amounts of calories, improving your immune system and boosting your mood, cycling helps counter brain shrinkage and maintains healthy connections between the brain and physical body.

Think you’re only giving your legs a workout when you hop on a bike? Think again! Biking works the deltoid muscles in your shoulders, as well as the biceps and triceps in your upper arms.

Both muscle groups are activated when you grip onto the handles of the bicycle – even more so when you’re on an incline and leaning forward as you’re riding.

Cycling is also a great exercise for building your abs and strengthening your core, which improves your balance and coordination.

To maximize the muscle-building benefits of cycling for your abs and core, engage your core while cycling by squeezing in your lower ab muscles. This also helps you maintain proper posture while riding.

Not only is cycling a fun way to get fit, it’s one of the cheapest, most time-efficient and “greenest” forms of transportation available. An estimated one billion people around the world ride bicycles every day. Why not be one of them?

3 ‘musts’ for cycling with Parkinson’s

Don’t let fear of freezing keep you from the dance floor. Learn how dance therapy can help those with Parkinson’s.

Putting a little more swing in your step may seem like a daunting task if you have Parkinson’s disease. But cue some loud dance music, and you might find it easier to kick up your heels.

Dance classes designed just for those with Parkinson’s are becoming a popular option across the country. Science says dancing is a fun and effective way to boost balance, movement and flexibility in those with mild to moderately severe Parkinson’s disease.

Tap into your potential for healthier living and learn how a tempting tango, wistful waltz or other dance may help you express yourself and thrive.

Move to the Beat

Parkinson’s can make it difficult to multitask while walking. For example, taking a step while remembering your to-do list might be a challenge. Add in tremors and rigid movements, commonly seen in PD, and you might think your dance hall days are a thing of the past.

Not true! So turn up the music and get ready to get your groove back. Research shows that people with PD who take a dance class for at least 12 weeks have easier, smoother movements. They feel better overall and have short-term improvements in balance, mobility and freezing episodes.

The rhythmic beat of a loud song has a magical way of keeping your feet moving. Doctors often recommend saying “1, 2,3” and marching in place when a freezing episode strikes. Music, it seems, naturally helps you keep this beat.

Researchers think dancing to a loud beat turns on nerve cells related to movement and sends more blood to brain areas affected by Parkinson’s. One study of about 50 dancers with PD found that one-hour dance class boosted brain wave activity. That may explain the temporary improvements in walking and balance seen after a PD dance therapy session.

Scientists aren’t sure exactly what dance routine is best for Parkinson’s. Types studied have include the tango, waltz, foxtrot and Irish step dancing. They’re now looking into more details of dance to learn if the activity is just another form of physical therapy for people with PD, or if it has specific benefits.

Try the Tango

Tango is among the most studied type of dancing for Parkinson’s. It’s a good choice for those with PD because walking is its basic step. The large strides are much like those taught during physical therapy to combat freezing episodes. (For example, stepping over your partner’s foot.) The dance also involves quick stops and starts, which may help your brain remember how to initiate movement.

Bonus: You’ll get a good workout. A swift tango revs your heartbeat quite a bit (about 70 percent of its maximum rate).

Waltz this Way

Want to slow it down? Try a graceful waltz. The box step helps you fine-tune your backward walking, sidesteps and turns. Plus, you get heart healthy benefits equal to a stroll on a treadmill.

Ballet Just for You

If ballroom dance isn’t your speed, you might consider ballet. Some Parkinson’s dance therapy classes offer ballet or similar routines with flowing, rhythmic movements. No fancy ballet shoes needed. Come as you are in sturdy footwear.

Check out Danceforparkinsons.org, which offers classes worldwide.

Step Dance and a Smile?
Small studies show dancing may help you swing those hips with a smile, of sorts. Tremors and masking related to PD may steal your grin, but researchers say dancing’s self-expression allows you to shine and smile, in your own unique way.

Plus, going out dancing is a great way to stay social. Maintaining an active social life helps boost your mental health and ward off depression. Depression is common in people with Parkinson’s disease.

I’m Ready. How Do I Get Started?

Don’t let tremors and shuffling steps steal your joy of movement. Dancing is an easy and social way to get you moving again. Hitting the dance floor with a partner seems to provide the best symptom benefit. But don’t be afraid to go solo. You might make a new friend!

Find Parkinson’s-specific dance therapy classes in your area by connecting with The Power Through Project. Discover how dance and other forms of exercise can help your symptoms and live better with Parkinson’s.

By Kelli Miller

Boxing’s fancy footwork and swift punches help reduce Parkinson’s symptoms.

Living with a chronic illness, such as Parkinson’s disease, can make you feel frustrated or angry at times. Perhaps you’d like to yell – or maybe even punch something.

The Brian Grant Foundation says go for it (within reason, of course). Boxing classes designed for people with Parkinson’s let you put up your fists and knock out some of the common PD symptoms that might slow you down. And chances are you’ll let go of some of your frustrations too.

Science shows that non-contact boxing classes boost strength, balance, slowed movements, hand-eye coordination, reaction time and more. Those with mild to severe PD who’ve taken classes say they feel better overall and have an easier time doing everyday tasks.

You can get started by participating in a class from Rock Steady Boxing, the first boxing gym program in the U.S. dedicated to people with Parkinson’s. There are lots of reasons to try a boxing class, including all the fun you’ll have!

Put up your dukes!

Regular exercise helps improve Parkinson’s symptoms and boxing can be a safe activity for people with the disease. It’s becoming so popular that boxing classes specifically for people with Parkinson’s are popping up all over the country.

Bonus: The class environment allows you to meet others on a similar medical journey. Comradery and emotional support is a must-have for healthy living. So sign up and take a step toward knocking out your symptoms today.

What will I do in class?

Class sessions focus on activities that help with balance, initiating movement and learning how to make fast-paced changes in direction – things that can be frustrating for people with PD. It’s more than just strapping on some gloves. You’ll get a whole-body, balanced workout that typically includes:

• Jumping rope
• Footwork activities, such as moving quickly within a boxing ring
• Punching heavy bags and speed bags
• Punching hand mitts held by a trainer
• Weight training

You’ll rapidly throw one-two punches at a bag or focus mitts while quickly shifting your feet to maintain your balance. This helps you:

• Build strength
• Increase endurance
• Improve hand-eye coordination
• Become more flexible in your spine
• Make fast changes in direction of your feet
• Reach further overhead

Be sure to grunt or yell while punching those bags too. Doing so makes your vocal muscles stronger and may help reduce speech symptoms related to Parkinson’s.

Do I need to know how to box?

Not at all! There are different class levels. Before you get to it, a trainer will assess your skills and overall fitness and find the safest level for you.

And remember, boxing benefits everyone with Parkinson’s. It doesn’t matter if you’re just diagnosed or if you’ve been living with the disease for years. Think your symptoms make you too shaky to throw that one-two punch? Think again. Even those with more advanced PD can benefit from boxing.

I’m Ready. How Do I Get Started?

You’ll need your doctors OK to sign up for a class to make sure the activity is safe for you. Then visit the Rock Steady Boxing website to find classes in your area!

Regular exercise is a healthy must for everyone, but it’s especially important if you have Parkinson’s disease. Easy and fun workouts like dancing, yoga and playing golf (just to name a few) are proven to ease PD-related stiffness and improve balance and walking.

All of us at the Brian Grant Foundation want to see you move it and thrive! But before you put on those sneakers, think about the proper steps you should take to get the safest and best workout for your needs. Before you leave the house, be sure to toss these must-have items into your gym bag.

Water bottle

Don’t leave home without this exercise essential. PD meds increase the risk for dehydration. Add a sweaty workout to that mix and your risk goes up. You’re more likely to lose your balance when you’re dehydrated. Drink plenty of fluids before, during and after your workout. For an added boost, try tonic water. It contains quinine, which may help relieve muscle cramps.

Salty snack

Parkinson’s can make your blood pressure drop. A salty snack can help restore sodium lost from sweating and boost blood pressure too. If your doctor says salt is safe for you, consider a glass of V8 juice. Or, try a salty-sweet trail mix with pecans, walnuts, hazelnuts and a dash of dark chocolate. This snack packs powerful antioxidants, which are believed to fight cell damage linked to Parkinson’s.

Sturdy shoes

Choose tennis or athletic shoes that have plenty of toe room (“a full toe box”). Your sneakers should be sturdy, supportive and fit you well. If you struggle with shoelaces, go for the Velcro variety. Several athletic brands offer sneakers with Velcro closures that won’t make you feel like you’re in an 80s music video (not that there’s anything wrong with that).

Collapsible cane

People with Parkinson’s have an understandable fear of falling. Put those fears to rest by investing in a collapsible cane to use during times when you need some extra support. If you have difficulty with balance at the gym, consider storing a fold-up cane or walking stick in your workout bag. Make sure the cane has a rubber tip.

Protective gear

Consider wearing a medical ID bracelet or necklace that lists your name, phone number and diagnosis. Or, bring your phone and ID card, and keep it with you at all times. Your phone should contain your name, diagnosis and the contact information for a friend or loved one. Some mobile phones have a medical ID app that can be accessed in emergencies without unlocking the phone.

Don’t forget this!

Finally, remember to bring along a sense of accomplishment. “Any day at the gym is a great step in the right direction,” says Dr. Melita Petrossian, neurologist and director of the Movement Disorders Center at Providence Saint John’s Health Center in Santa Monica, Calif.

By Kelli Miller

April’s Move of the Month focuses on cognitive training to improve the mind body connection that’s so important for mobility.

Cognitive decline is a symptom of Parkinson’s that leads to problems with mobility. Cognitive training can help improve cognitive decline and strengthen the mind body connection that supports movement.

In this month’s Move of the Month, Nate Coomer, PT of the Parkinson’s Fitness Project leads us through a cognitive training exercise. Check out the video and follow along with Nate!

We’re teaming up with The Parkinson’s Fitness Project to bring you a Move of the Month in 2019. Be sure to check back for next month’s move.

Thanks to added applesauce these Morning Glory Muffins are butter-free. Better yet, it’s packed with nutrients from fruits, nuts and even a veggie! Flaxseed, whole wheat flour and dried fruit give it extra fiber and will help keep you feeling happy and satisfied throughout the day. Make an extra batch and freeze them to have a nutritious breakfast ready to go! Recipe yields approximately one dozen muffins.

Recipes from Tiffany Kent, Follow her on Instagram at @Tiff_Kent.

Parkinson’s affects mood and can lead to anxiety and depression. Read on to learn more about foods that you can add to your diet to boost your mood.

Parkinson’s is one of the most common neurodegenerative conditions. It’s often diagnosed by it’s cardinal motor signs. These symptoms include rest tremor, rigidity, loss of movement and a shuffling gait. However, there are many non-motor symptoms of this disease that also affect quality of life. For example, Parkinson’s affects mood. In PD the substantia nigra, located in the midbrain, loses neurons that make dopamine. While dopamine is crucial for movement, it also contributes to motivational behavior. Because of this, losing dopamine can contribute to depression.

Mood disorders such as depression and anxiety are some of the most common non-motor symptoms of Parkinson’s. What you eat can impact your overall health including your mood.

Here are seven top nutrients and they foods they’re found in to help you manage depression and anxiety:

1. Omega-3s

Salmon is one of the best food sources for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the most important of the omega-3 fatty acids. For those that need a plant-based option, consider chia, hemp, or flax seeds. Recent studies have shown that adding omega-3 in the diet may be a new treatment option for anxiety and depression. There is substantial evidence to suggest that higher levels of EPA and DHA can be effective in treating depression. Try having salmon as a weekly meal or include plant-based options in soups, salads or smoothies.

2. Polyphenols

Cocoa contains potent mood boosters called polyphenols that have also been shown to have neuroprotective effects. Studies demonstrate a significant increase in self-rated calmness and contentedness in adults when cocoa was used as an intervention. These polyphenols can mitigate the symptoms associated with clinical anxiety or depression. While this doesn’t permit eating chocolate bars every day it does suggest the occasional use of cocoa to help with mood!

3. EGCG

Green tea contains both the potent antioxidant epigallocatechin gallate (EGCG) and the amino acid L-theanine, which both help fight anxiety. EGCG has been found to be especially helpful for those with PD as it can support preserving neurons. Furthermore it has also demonstrated benefits on mood and cognitive performance. Green tea can be a consumed as a beverage or using matcha (powdered green tea leaves) to create salad dressings or sauces.

4. Flavonoids

Blueberries are one of the best sources of flavonoids. These phytonutrients are potent antioxidants with anti-inflammatory and immune system benefits. Research has shown that consuming wild blueberries can improve mood. Epidemiological evidence suggests that consuming flavonoids can impact the brain’s executive function which affects depression and mood. Therefore, eating flavonoid rich foods can improve mood and support cognitive processes. Try adding blueberries to oatmeal, smoothies or a salad!

5. Probiotics: Fermented Foods

The microbiome of the gut is linked to central nervous system-based disorders leading to the concept of psychobiotics, which is bacterial-based interventions with mental health benefit. Good “gut bugs” support digestion, absorption and mood. It is estimated that the gut contains over 100 million neurons – which is why it is often referred to as the second brain! Neurotransmitters that impact mood are also synthesized here, including the majority of serotonin. Consider foods such as kombucha, sauerkraut, kimchi, tempeh, miso, or other fermented veggies to support a healthy gut.

6. Magnesium

Dark, green leafy veggies such as kale, spinach, arugula, collard greens, and rainbow chard contain powerful nutrients and are loaded with magnesium. This mineral is connected to brain health by stimulating receptors for GABA which is the neurotransmitter that both calms the nervous system and reduces anxiety. Studies also show that magnesium restricts cortisol (stress hormone) which, in high levels, can contribute to anxiety, depression, and even memory loss.

7. Vitamin D

Mushrooms are one of the few food-based vitamin D source. These fungi are great for supporting both the immune system and the release of dopamine and serotonin. Try adding mushrooms to a veggie omelette, marinara sauce, or a make a non-dairy creamy mushroom soup to support both nerves and mood!

“You are what you eat” applies to both your body and mind. (Read the Brian Grant Foundation’s nutritional guidelines to learn more.) Parkinson’s affects mood and anxiety, depression and irritability can be common – even more so during winter months. Try incorporating these mood boosting foods to support mental health as people with Parkinson’s living inspired lives.

Dr. Bethany Tennant is a Naturopathic Physician & Certified Nutrition Specialist and has been involved with BGF since 2012. Dr. Tennant is passionate about neurodegenerative conditions, natural sports medicine and medical nutrition. She sees patients at 2bwell Clinic in Lake Oswego, OR.

@dr.bethanytennant
www.drbethanytennant.com

Chili is a great way to make healthy lunches. Make extra batches to store in the refrigerator or freezer and you’ll have multiple healthy meals ready to go! This recipe combines fiber-rich black beans with antioxidants found in sweet potatoes. Combined with olive oil, cilantro and garlic, you get a flavorful and nutritious mix.

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Rajiv Harry is a Health and Wellness expert in Portland. Learn more about Rajiv at Embrace Change.