The most glaring symptom of Parkinson’s is that your body is not fully within your control. You might feel uneasy, dizzy, or even like you’re floating (not in the clouds) and this all leads to an increased likelihood of falling. No one wants to be supine on the ground unless it’s nap time, or nighttime, am I right?
So what can you do about balance as a person with Parkinson’s?
We’re not aiming for the perfection of a tightrope walker – we’re just fans of staying upright on our feet.
There are a long list of simple exercises and activities that boost balance so choose just a few and you’ll feel the benefits. Our YouTube channel offers a playlist tailored to balance
The Perks of Having Good Posture:
- Less chance of being injured. If you do start to fall, your balance, like muscle memory, will prevent your fall from being as serious and you may even be able to stop the fall. If you’re feeling cheeky, make sure to say, “What score do you give me for that recovery?” like you just stuck the landing in the Olympic balance beam trials.
- Improved gait. That’s a clumsy way of saying the way you walk will be smoother when your body is in balance.
- Better posture – When things are aligned, there’s less stress and strain. You breathe easier and your digestive system will work better than when it’s feeling the “crunch” of bad posture.
- If you do experience an injury, having good posture means you will bounce back (almost literally) faster than someone with poor posture.
Other Factors Affecting Your Balance
- If you have hearing issues, your balance will also be negatively affected
- If you’re taking medications, they may mean changes in your balance.
If you are older, chances are you are dealing with both, so your challenges are multi-layered.
But that doesn’t mean there aren’t simple exercises you can do in the privacy of your own home.
- Single-leg stance:
Stand with feet hip-width apart, then lift one leg off the ground and hold for a few seconds, repeating on the other side. - Weight shifts:
Stand with feet shoulder-width apart, slowly shift your weight onto one leg, then the other, keeping your core engaged. - Heel-to-toe walk:
Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. - Chair stands:
Sit on the edge of a chair, then slowly stand up, keeping your back straight, and repeat. - Side leg raises:
Stand with feet hip-width apart, slowly lift one leg out to the side, keeping your body stable, then repeat on the other side. Use a tall table or counter to hold onto.
If you’re feeling more social and do best when you have scheduled your to-do’s, join us for a class at Parkinson’s Pointe.
The two best balance focused ones include: Strength and Balance, Tuesdays at 11 am or Thursday at 10:30 am and Tai Chi on Fridays at 11 am. Check out our full list of classes.
Dual task training ALSO Boosts Balance
What it is – Dual task training (DTT) is a long way to say any activity where you combine a motor and an executive function.
Benefits of DTT include:
- Improved motor function, gait speed, and less frequent freezing
- Increased cognitive function
- Reduces falling risk
- More physical independence
But don’t confuse dual task training with multitasking. Multi-tasking is best described as trying to do two cognitive, or even 2+ cognitive tasks at the same time by switching rapidly from one to another. As you know, we may think we can multi-task but unless your literal job is neurosurgeon, most of us don’t need to carry that kind of mental load.
Examples of Dual Task Training Include:
- Walking and talking
- Naming your favorite movies candies while walking heel to toe
- Say the name of as many Hollywood actors you can think of while bouncing a ball
A new offering from Parkinson’s Pointe, Game Time, on the 2nd and 4th Friday of every month at 12:30 pm is another way to engage in dual task training.
Games include:
- Mahjong
- Rummy
- Poker
- Bring your favorite game or come and learn something new, we will teach you!
Playing board games can be considered a form of dual-task training because it often requires you to simultaneously manage cognitive tasks like strategy planning, calculation, and decision-making while also interacting with other players.
Now that we’ve covered ways to improve your balance and your cognition, can you think of a task that would do help with cognition, motor skills, and balance?
What if you played charades where you pretended to be a tight rope walker in a circus?
While that may be a bit over the top, the ideas you can come up with, or that Parkinson’s Pointe offers, are available to all people with Parkinson’s. We invite you to our facility in Littleton, CO to tap into community and companionship.
