A Human Web
Join

Strength at home

Parkinson's exercise routine at home: big movements, strength and balance

Do this when your medicines are working well (an "on" time). Stand next to a kitchen counter or a sturdy chair for everything on your feet. Make every movement big: long steps, full arm swings, wide reaches. If you freeze or fall often, have someone with you and use the seated options. It covers the four kinds of exercise the Parkinson's Foundation recommends; the session itself is our editorial suggestion.

35 minBeginner18 movesCardio machine · A wall · A bench or box · A band · An anchor point · A stepHip flexors · Quads · Calves · Hip abductors · Glutes · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up (about 4 minutes)

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoBig steps on the spot, knees up and arms swinging, with a hand near the counterHarder: Standing band hip flexion
  2. Thoracic rotation6 each side
    Beginner · 3D demoSeated or standing; follow your hands with your eyesHarder: Reverse lunge with rotation

Big steps to a beat (about 7 minutes)

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoSet a metronome app or music to a steady walking beat. Lift each knee high on the beat and swing the opposite arm fully, saying "big step" as you goHarder: Standing band hip flexion
  2. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoWalk a clear hallway or path rather than a treadmill: long strides on the beat, full arm swing, eyes ahead. Turn in a wide half circle at each end rather than pivoting. If you freeze, stop, shift your weight onto one leg and step off with the other: "one, two, three, step"Harder: Treadmill jogging
  3. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoBig sideways steps along the counterHarder: Lateral band walk
  4. Standing spiral reach5 each side
    Beginner · Abs, Back, Shoulders · 3D demoReach big, shift your weight and turn to lookEasier: Thoracic rotationHarder: World's Greatest Stretch
  5. Backward walking10 steps back, 10 forward
    Beginner · 3D demoHand on the counter. Leave it out if you freeze oftenHarder: Backward sled drag

Boxing-style cardio (about 4 minutes)

3 rounds · Rest 30 s between rounds

  1. Standing punches (shadow boxing)45 s
    Beginner · Shoulders, Triceps, Chest · 3D demoBig punches with a shoulder turn, breathing out on each. Sit on a firm chair if you feel unsteadyHarder: Step jack (low-impact jumping jack)

Strength (about 10 minutes)

2 rounds · Rest 60 s between rounds

  1. Sit to stand from a chair8 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoStand up briskly, sit down slowly. Chair back against a wallHarder: Bodyweight squat
  2. Wall push-up8 to 10
    Beginner · Chest, Triceps, Shoulders · 3D demoBreathe out as you push awayHarder: Push-up
  3. Band row10
    Beginner · Back, Biceps, Shoulders · 3D demoSqueeze your shoulder blades back. Anchor the band securely at chest heightHarder: Supported single-arm dumbbell row
  4. Low step-up8 each leg
    Beginner · Quads, Glutes, Hamstrings · 3D demoBottom stair, holding the railHarder: Step-up
  5. Slow calf raise10
    Beginner · Calves · 3D demoHolding the counterEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Balance at the counter (about 3 minutes)

  1. Semi-tandem stance2 holds of 15 s each side
    Beginner · Calves, Hip abductors · 3D demoFingertips on the counterHarder: Tandem stance and heel-to-toe walk
  2. Single-leg stand2 holds of 10 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the counter, someone nearby if you've fallen recentlyEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix

Posture cool-down (about 5 minutes)

  1. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoHarder: Prone Y-T-W raises
  2. Chin tuck5 holds of 5 s
    Beginner · Neck · 3D demoEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  3. Doorway chest opener2 holds of 30 s each side
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish Pose (Matsyasana)
  4. Wall calf stretch (gastrocnemius)30 s each leg
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Contract-relax hamstring stretch (PNF)

Tips

  • Twice a week, with brisk walking or cycling on 3 other days, covers the four kinds of exercise the Parkinson's Foundation and ACSM (American College of Sports Medicine) recommend.
  • If you get dizzy when you stand, pump your feet up and down 10 times before you stand, and get up slowly. If you feel faint, sit down with your legs raised or lie down until it passes.
  • If you freeze, stop, take a breath, shift your weight onto one leg and step off with the other, counting "one, two, three, step".
  • Make it harder every week or two, one thing at a time: a third strength round, a stronger band, longer balance holds (our suggestion).
  • If you freeze or fall often, an exercise bike may be safer than a treadmill for your other cardio days.
  • Build up gradually and keep rest days: overdoing exercise can leave you exhausted, and rarely has caused severe seizing-up.
  • Stop and get help for chest pain, fainting or unusual breathlessness. Call 999 after a fall if you may have hurt your head, neck, back or hip, or can't get up, and see your GP after any fall.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the parkinson's exercise routine at home: big movements, strength and balance take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, A bench or box, A band, An anchor point, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.