NIFS Healthy Living Blog

Parkinson’s Disease is a chronic neurological disorder that often causes muscle tremors, rigidity, balance issues, and loss of muscular control. For individuals living with this condition, maintaining a regular fitness routine is important—but equally important is incorporating mobility work into their daily lives. Mobility helps reduce the impact of these symptoms and supports success in both everyday activities and exercise routines.

Stretching is one of the most effective ways to promote mobility. It helps lengthen tight muscles and increases the range of motion in the joints. By decreasing stiffness and improving flexibility, individuals with Parkinson’s can more easily complete daily tasks and maintain a consistent fitness routine, ultimately enhancing their overall quality of life.

There are three main types of stretching that can benefit individuals with Parkinson’s: static, dynamic, and assisted stretching.

Static and Dynamic Stretching
Static stretching involves holding a position for a period of time without movement. It’s a safe and effective way to gently increase flexibility and is an excellent starting point for many individuals. Examples include a seated hamstring stretch, a wall calf stretch, or a gentle neck stretch. These stretches can be done independently and are generally low risk, making them ideal for people with balance concerns.

Dynamic stretching, on the other hand, involves controlled movement through a range of motion. These stretches are great for warming up the muscles and preparing the body for physical activity. Examples include bodyweight squats, modified push-ups, or resistance band movements. Like static stretches, dynamic stretches can be performed independently and can help improve functional mobility.

Assisted Stretching
While self-directed stretching is important, assisted stretching can have the most significant impact on mobility and joint health. This type of stretching is performed by a certified practitioner and often involves techniques like proprioceptive neuromuscular facilitation (PNF). PNF includes cycles of contracting and relaxing muscles, which not only helps lengthen the muscles but also improves the fascia and overall joint function. Additionally, this kind of guided movement helps activate areas of the brain associated with muscle control—an important benefit for individuals with Parkinson’s.

Finding time to move can be a challenge when life gets busy—but adding more physical activity into your daily routine doesn’t have to be complicated. Whether you're tied to a desk, juggling responsibilities, or managing a packed schedule, even small changes can lead to big improvements in your energy, mood, and overall health.

Move More at Work or School

Whether you're spending hours at a desk job or in the classroom, extended periods of sitting can impact your body and energy levels. By rethinking your daily routine, you can find simple ways to add more movement. Try standing during phone calls or study sessions, taking the stairs instead of the elevator, or doing a few stretches between meetings or classes. Setting a reminder to move every hour—even for a quick hallway walk or some light stretching at your desk—can help re-energize your body. These small, purposeful breaks from sitting support both your physical health and mental clarity.

Make Breaks Active

Instead of scrolling through your phone during downtime, use breaks to refresh your body and mind. Take a brisk walk, do light stretches, or try simple bodyweight exercises like squats or calf raises. Just five minutes of movement can reduce stress and improve your mood, making it easier to stay productive and energized throughout the day. Even stepping outside for some fresh air and gentle movement can reset your focus.

Build Healthy Habits That Stick

The best kind of movement is the kind you enjoy. Invite a coworker or friend to join you for a lunchtime walk, an evening stroll, or even a mini workout challenge. Turning movement into a social activity makes it more fun—and more likely to become a habit.

With May being National Physical Fitness and Sports Month, it’s the perfect time to start. You don’t need a strict schedule—just a few intentional choices each day. Move a little more, feel a lot better!

Parkinson’s Disease is a condition that affects the way people move, think, and feel. It’s progressive, which means it changes over time, and while there’s no cure just yet, there’s a lot we do know about it—and that knowledge can be powerful for prevention, support, and better care.

Causes and Risk Factors

There’s no single reason someone develops Parkinson’s—it’s usually a mix of genetics and the environment. Some people carry certain gene mutations (like LRRK2, GBA, or SNCA) that raise their risk. These can be passed down through families, but not always.

Environmental exposure matters too. Being around pesticides or heavy metals for long periods has been linked to higher chances of developing the disease. And as people age—especially past 60—the likelihood increases. Men are more commonly affected than women, and some research suggests that being overweight might also play a role.

Scientists have also been looking closely at a protein called alpha-synuclein. When this protein builds up in the brain and forms clumps (called Lewy Bodies), it interferes with how the brain works—and that’s a big part of what drives Parkinson’s.

Recognizing the Symptoms

There’s no magic cure yet, but there are ways to manage the symptoms and keep moving forward.

The most common treatments are medications that help boost dopamine in the brain—since Parkinson’s is tied to a drop in dopamine levels. For people dealing with intense tremors, some surgical options like Deep Brain Stimulation or MRI-guided ultrasound can really make a difference.

Therapies are also incredibly helpful. Physical therapy keeps the body strong and flexible. Speech therapy can help with communication, and emotional support—whether it’s through a counselor, a support group, or trusted loved ones—makes a world of difference.

Managing and Treating Parkinson’s

Unfortunately, there is no direct cure for Parkinson’s. However, there are some clinical options to help treat the effects of the disease. These include Dopamine medication, Deep Brain Stimulation Surgery for large tremors, MRI guided ultrasound for localized tremors, and long term physical, emotional, and speech therapy.

Can Parkinson’s Be Prevented?

While there are no direct cure’s for Parkinson’s Disease, there are some things you can do to prevent it. This includes regular cardiovascular training, maintaining a healthy whole food diet, maintaining a population average body fat percentage, and surprisingly, intaking some caffeine regularly to stimulate the neurons in your brain.

Parkinson’s Disease remains a complex condition with no one-size-fits-all path, but continued research and awareness bring hope. Whether you’re seeking to understand the risk factors, recognize symptoms, or support a loved one, knowledge is a powerful starting point. With the right combination of medical care, physical activity, and emotional support, individuals with Parkinson’s can continue to live fulfilling, active lives.

If you or someone you know is living with Parkinson’s Disease (PD), incorporating regular physical activity into daily life is one of the best ways to manage symptoms and support overall health. Exercise doesn't always mean traditional gym workouts — movement of any kind that supports balance, agility, aerobic capacity, and muscular strength can make a big difference.

Below are helpful tips and ideas to help you get started or build on your current routine.

Build a Routine That Works for You

Having a routine creates consistency, which is key for long-term success. Physical activity doesn’t have to happen all at once or even in a gym. Movement can be broken up throughout the day and done at home, outside, or wherever feels comfortable and safe.

Simple activities like walking, gardening, stretching, or playing games with loved ones all count. The most important thing is that you enjoy what you’re doing and can stick with it over time.

Start Small and Stay Consistent

Start with what feels doable and build from there. If you’re new to exercise, try increasing how many days a week you’re active or gradually extending how long you move each day.

Progress takes time, but consistency pays off. Show up for yourself, and celebrate each step forward.

Make Home Your Workout Space

You don’t need fancy equipment or a gym to move your body. Walking around the house, stretching in the living room, or using resistance bands can be just as effective.

A safe, clutter-free space and some comfortable clothes are all you need to get started. An empty corner or sturdy chair can double as great tools for balance and support.

Move With a Buddy or Join a Group

Exercising with others can make it more fun and motivating. Whether it’s a walking partner, a family member, or a community fitness class tailored to individuals with PD, having that social connection makes a big difference.

Look for local programs or PD-specific classes that focus on balance, strength, and coordination.

Focus on Agility, Flexibility, and Balance

Incorporating these elements into your routine helps strengthen your neuromuscular system and improves your ability to move confidently and safely. Aim to include flexibility and balance work a few times each week.

Some great exercises to try include:

• Walking backward or sideways

• Turning in place

• Sit-to-stand movements

• Stepping over low objects

Stretching after a warm-up or at the end of your session can also help improve mobility and reduce stiffness.

Get Your Heart Pumping with Aerobic Activity

Aerobic exercise supports cardiovascular health, boosts endurance, and improves your overall energy. Try to incorporate moderate-intensity cardio (like brisk walking or cycling) into your week.

Even if you can’t manage 30 minutes at once, short 10–15 minute sessions add up. The ultimate goal is to reach at least 150 minutes of aerobic activity per week, in whatever combination works for you.

Build Strength Through Resistance Training

Strength training helps with posture, independence, and day-to-day movements. Try to include resistance exercises two or three times a week, allowing for rest between sessions.

Focus on strengthening key muscle groups like your back, shoulders, glutes, and hips — all of which play a major role in balance and posture.

Try exercises like:

• Hip bridges

• Sit-to-stands

• Wall or modified pushups

• Bird dogs

• High knee marches with overhead reach

• Clamshells

• Heel lifts

Use a sturdy surface for support if needed, especially for balance.

Anticipate Barriers and Plan Ahead

Life gets busy, and motivation can fluctuate. Planning ahead can help you stay on track. If time is a challenge, try shorter sessions. If balance is a concern, modify the exercises to suit your needs.

Lean on your support system. Ask a friend to join you, or set reminders to keep yourself accountable. Flexibility and creative thinking go a long way.

Be Patient with Yourself and Practice Gratitude

Some days will be harder than others, and that’s okay. What matters is that you’re making an effort to care for your body and mind.

Take a few minutes each day to reflect and celebrate your progress — no matter how small. Writing down one or two things you’re grateful for can shift your mindset and boost motivation.

Managing Parkinson’s through movement is one of the most empowering choices you can make. Whether you’re just getting started or have been active for years, every bit of effort counts. Build your routine around what feels right for you and focus on progress, not perfection.

You’ve got this — and you don’t have to do it alone.

The first quarter of the year is behind us, and for many, those New Year's resolutions may feel like a distant memory. Maybe you started strong in January, only to have motivation wane as life got busy. Or perhaps you never quite found the time to commit to your health goals. The good news? Spring is the perfect opportunity to refresh your mindset, refocus your goals, and build sustainable habits that carry you through the rest of the year.

Reassess & Reset Your Goals

If you’ve fallen off track, now is the time to reflect on what worked, what didn’t, and where you can make adjustments. Were your original goals realistic and specific? Instead of broad resolutions like “eat healthier” or “work out more,” refine them into actionable steps, such as:

• Plan and prep three balanced meals per week.
• Strength train twice a week and walk 8,000+ steps per day.
• Prioritize hydration by drinking at least 80 ounces of water daily.

Small, achievable goals build confidence and create long-term success.

Meal Prepping Made Simple

Consistency starts in the kitchen. If meal prepping feels overwhelming, keep it simple:

1. Batch cook proteins like grilled chicken, turkey, or tofu.
2. Pre-chop veggies so they’re easy to grab for meals or snacks.
3. Stock nutrient-dense staples like Greek yogurt, nuts, eggs, whole grains, and frozen fruits/veggies.

Fueling your body properly makes it easier to stay active and energized throughout the day.

Stay Active Without Overcomplicating It

Movement doesn’t have to be an all-or-nothing effort. If your workouts have been inconsistent, ease back in by:

• Trying a new class at the gym for variety and motivation.
• Walking or biking outside now that the weather is warming up.
• Setting a non-negotiable workout time in your schedule.

Progress isn’t about perfection—it’s about consistency. Even small steps forward will make a difference over time.

Spring Forward with Sustainable Habits

This season is a fresh start. Whether you’re refocusing on nutrition, movement, or overall well-being, commit to small, sustainable changes rather than short-term fixes. Progress isn’t measured by how perfect you are but by how often you show up for yourself.

Let this be your sign to spring into action—reignite your motivation, take control of your habits, and make the rest of the year your strongest yet.

Procrastination often sneaks in when it comes to exercise. Whether it’s the allure of the couch, a packed schedule, or a lack of motivation, sticking to a workout routine can feel like a challenge. But with the right strategies, you can break the cycle and make fitness a consistent part of your life.

Identify Your Roadblocks

The first step in overcoming procrastination is pinpointing what holds you back. Does a long workout seem overwhelming? Do you run out of energy after work? Once you recognize your triggers, adjust your approach. Try morning workouts if evenings are tough, or start with short, manageable sessions to build momentum.

Schedule Your Workouts

"I don’t have time" is one of the most common excuses. The fix? Treat exercise like any other priority—schedule it. Block out time in your calendar and stick to it. Short on time? Break your workout into smaller chunks, like a 10-minute session during lunch or a 20-minute morning routine.

Create Accountability and Motivation

Accountability makes all the difference. Find a workout buddy, join a class, or use an app to track progress. Celebrate every win, big or small—whether it's lifting heavier, running farther, or simply sticking to your plan for a month. The more you acknowledge your progress, the more motivated you’ll be to keep going.

Make Exercise a Habit, Not a Hassle

Overcoming procrastination is about shifting your mindset. By identifying barriers, managing your time, and building accountability, you can turn exercise into a habit that feels natural—not forced. Start small, stay consistent, and reward your progress. Soon, working out won’t be something you “have to do” but something you want to do.

Strength = Running Performance?

While distance running is primarily a cardiovascular activity, many phases of running require short bursts of power to gain an edge. Take the final 200 meters of a marathon, for example. That last-second surge to improve your time by just a few seconds relies on short-term strength and power output. To maximize your performance, it may be time to incorporate strength training into your routine.

Benefits of Strength Training for Runners

Your body uses three energy systems to fuel movement:

• Phosphagen System – Provides short-term energy for fast, powerful movements.
• Glycolytic System – Uses ATP and oxygen for moderate-duration, high-intensity efforts.
• Oxidative System – Supports endurance activities and sustained, repetitive movements.

Long-distance runners primarily rely on the oxidative system, but training the phosphagen and glycolytic systems can enhance sprinting ability, speed changes, and overall power. Strength training improves these systems, giving runners an athletic edge when they need it most.

Strength Training Tips for Runners

• Prioritize lower-body strength. Exercises like squats, lunges, and deadlifts build the power needed for efficient running.
• Train your whole body. A strong core and upper body improve posture, efficiency, and endurance.
• Emphasize explosive movements. Box jumps and plyometrics develop power more effectively than high-rep isolation exercises.
• Use a low-to-moderate rep range. Keep reps between 3-8 on key lifts to target strength and power development.
• Allow adequate rest. Take around 90 seconds between sets to optimize power production and recovery.

By incorporating strength training into your routine, you’ll improve efficiency, power, and resilience—helping you become a stronger, faster runner.

Five years ago, NIFS experienced success with the introduction of our Parkinson’s-based fitness program in the senior living communities we serve across the country. Two years ago, we started hosting an annual event, Pump it for Parkinson’s, to raise awareness on the benefits of exercise for those living with Parkinson’s Disease and the momentum is only growing. The event has provided education to thousands and generated over 22 million steps in 40+ states across the US and Canada and has garnered media attention at our downtown Indianapolis location. The response we have received from people with Parkinson’s, their families, and the communities we serve has been overwhelming in identifying a need. We need to continue the fight to bring the stigma of a Parkinson’s diagnosis out of the shadows and provide quality fitness programs to serve the interests and needs of people with Parkinson’s.

Consider this…

…You are a lifelong exerciser and sport enthusiast, and you receive a diagnosis. You love competition and staying in the game. Does the inner athlete you see in yourself change upon receiving a diagnosis? Do you have the same resources and programs available to stay engaged?

…You don’t exercise, and you receive a diagnosis. You benefit from the structure and guidance of physical therapy, but you are discharged, and your doctor tells you to keep exercising. Do you know how to find a gym? Do the programs and services meet your needs, interest and passions as someone living with Parkinson’s?

With 90,000 people receiving a diagnosis every year in the US, these questions and many others are what people with Parkinson’s face every day along with anxiety for what the future holds. Research indicates that nearly 40% of people experience depression in the year following their diagnosis. Through Pump it for Parkinson’s, we have received countless thanks from people with Parkinson’s and their family for not only raising awareness but celebrating the wins we see people with Parkinson’s achieve when they are exercising. When you focus on the abilities of someone with a new diagnosis, it can help eliminate fear and empower them to pursue lifestyle changes to manage the disease.

NIFS not only has a huge goal of 25 million steps for Pump it for Parkinson’s 2025, but we are also hosting a basketball game at NIFS called Hoop it for Parkinson’s. We have registrants from across the country showing interest in this safe and inclusive environment for halfcourt play while demonstrating to others that the joy of competition has no limits. NIFS partner with Parkinson’s, Bill McCleery shared, “As someone living with Parkinson’s since my 40’s, I appreciate the people at NIFS for embracing the incredible value of exercise and advancing the cause through such great events as Pump it for Parkinson’s and Hoop it for Parkinson’s. I look forward to playing ball at NIFS on April 10!” Our goal is that this inaugural game is only the beginning of bringing additional sports and more friendly competition to the Parkinson’s community. Afterall, Indianapolis is the sporting event powerhouse of the Midwest and NIFS is thrilled to extend that Hoosier hospitality to the PD community.

“You can’t put a limit on anything. The more you dream, the farther you get.” – Michael Phelps

I’m sure you’ve heard the saying, “Consistency is Key,” but why? Individuals engaged in fitness pursue their goals by progressing some level of their training. What often gets overlooked is the foundation that makes progress possible: consistency. 

The Way to Long-Term Fitness 

Achieving any fitness goal takes time and steady effort. To reach your dreams, you must stack “wins.” No one transforms overnight, and accepting this truth helps you embrace the value of consistency. Completing a killer workout is great, but it means little without regular effort to keep challenging your body. 

While intense workouts can be beneficial, they’re not always necessary. Long-term fitness is about sustainability. If your routine makes you miserable or leaves you dreading the gym, your ability to stay consistent will suffer. Instead, create a plan that fits your life and brings you joy. When fitness feels rewarding, consistency follows. 

A Key to Mental Health 

Exercise has been shown to boost mental health through various physiological processes. But even beyond that, the structure and routine of exercise itself can be a game-changer. By building workouts into your schedule, you’re more likely to follow through, creating a cycle of consistency that supports both your mind and body. 

Tips for Consistency 

Tip #1: Set realistic goals. 

To stay consistent, start with a plan that’s manageable. Overestimating how often you can work out can lead to burnout. If you’re new to fitness, start with just two sessions per week—enough to create momentum without overwhelming yourself. On low-energy days, tell yourself, “I’ll go for 10 minutes and see how I feel.” Often, showing up is the hardest part. 

Tip #2: Mix things up to avoid plateaus. 

Everyone hits plateaus, but how you respond makes the difference. Switching up your exercises every 3-5 weeks can re-energize your routine and re-sensitize your body to progress. For example, swap regular squats for goblet squats or Bulgarian split squats. Variation keeps things fresh and challenges your muscles in new ways. 

Tip #3: Tap into your purpose, not just motivation. 

Motivation can be powerful, but it’s fleeting. Instead of relying on motivation alone, focus on your purpose—your ‘why.’ Ask yourself what drives you: improved health, confidence, or setting an example for loved ones. Purpose provides a deeper, more lasting source of commitment that keeps you consistent even on tough days. 

Personal Experience 

Playing football for 10 years taught me the value of consistent effort. My coach’s mantra, “Win Right Now, Win the Next,” emphasized focusing on the moment rather than the whole game. Over time, those small wins added up to big results. 

Fitness is similar—it’s not linear. You’ll have highs and lows, but consistency creates an upward trend over time. Believe in your process, celebrate your wins, and keep building momentum. 

Consistency is the secret to achieving your goals. Start with small, manageable steps, stay intentional, and trust the process. Celebrate each win, learn from challenges, and keep showing up. Every step forward is progress toward the life you want to create. 

Running places significant demands on the lower body—from muscles propelling you forward to joints absorbing impact. To maintain performance and prevent injuries, a structured mobility routine is essential. Below are key pre-run activation exercises and post-run stretches to keep you moving efficiently.

Pre-Run Routine

A proper warm-up prepares your body for movement and helps prevent imbalances. Since running primarily involves forward motion, incorporating side-to-side and rotational movements improves mobility and stability.

Pendulum Leg Swings

This dynamic exercise loosens up the hips and knees while enhancing mobility.

How to do it:

• Stand tall and hold onto a sturdy surface (e.g., a chair or dowel rod) for support.
• Shift your weight onto one leg, lifting the opposite foot slightly off the ground.
• Swing the elevated leg side to side in a controlled motion.
• Perform 10-12 reps per leg for 3 sets.

Cossack Squats

Engaging muscles not typically used in straight-line running, this lateral squat improves hip mobility and balance.

How to do it:

• Stand with your feet wider than shoulder-width apart.
• Shift your weight to one side, bending the knee and keeping the other leg extended.
• Keep your torso upright and core engaged as you lower.
• Return to standing and switch sides.
• Perform 10 reps per side for 2 sets.

Post-Run Routine

After running, focus on static stretches to release tension and promote recovery.

Forward Fold IT Band Stretch

The IT band often tightens due to repetitive motion, leading to discomfort.

How to do it:

• Stand with one leg crossed over the other.
• Slowly fold forward, reaching toward the ground while maintaining balance.
• Hold for 15-20 seconds, then switch sides.
• Repeat 2-3 times per side.

Seated Hamstring Stretch

Running shortens the hamstrings, leading to tightness. This stretch helps restore flexibility.

How to do it:

• Sit on the ground with one leg extended at a slight angle (about 45 degrees).
• Bend the other leg, placing the foot near your inner thigh.
• Gently reach toward the extended leg, keeping your back straight.
• Hold for 15-20 seconds, then switch sides.
• Repeat 2-3 times per leg.

Incorporating these mobility exercises into your routine prepares your body for movement and aids recovery post-run. Prioritizing mobility reduces injury risk, improves efficiency, and keeps you running strong. Aim to complete this routine before and after every run for the best results!

Enhance flexibility and mobility with a personalized full-body stretch designed to target major muscle groups and specific areas of discomfort. These sessions can help improve range of motion, support injury recovery, and go beyond what self-stretching can achieve. Check out Individual Stretching with NIFS Health Fitness Specialist, Shelby Graves (sgraves@nifs.org) today!