A gentle way to start moving again

If you have Parkinson’s and haven’t exercised for a while, getting started again can feel difficult.

You may feel stiff, less confident in your balance or unsure about which exercises are suitable for you. But you don’t need to begin with a long or demanding workout.

Start with a few simple movements and build from there.

🌿 Try this gentle and adaptable movement routine

These exercises can be practised standing or seated, depending on your mobility, balance and confidence. Choose the version that feels safest for you.

1. 🪑 Seated marching

Sit upright in a supportive chair with both feet on the floor. Lift one foot and then the other, as if you were marching.

⏱️ Continue for 30 to 60 seconds.

2. 🙌 Sit to stand

Sit near the front of a sturdy chair with your feet firmly on the floor. Lean slightly forward, stand up slowly and sit down with control.

Repeat up to 5 times, using your hands for support if needed.

If standing is not suitable, remain seated and gently lean your body forwards before returning to an upright position.

3. 🤗 Big arm reaches

Sitting or standing, open your arms wide and reach out with both hands. Return to the centre and repeat 5 to 10 times.

✨ Try to make each movement large and deliberate.

4. ↔️ Side-to-side weight shifts

If standing, hold a sturdy chair for support and slowly move your weight from one foot to the other.

If seated, sit upright and gently shift your weight from one side to the other while keeping both feet supported.

Repeat up to 10 times.

5. 🦶 Heel raises

This exercise can be practised sitting or standing.

If standing, hold a sturdy chair and slowly lift your heels from the floor before lowering them with control.

If seated, keep your toes on the floor and lift both heels as high as feels comfortable. Slowly lower them again.

Repeat 5 to 10 times.

💙 Choose the version that feels safest and most comfortable for you. Every movement can be adapted to your individual needs and pace. Your first goal is simply to begin

Choose two or three exercises and practise them for a few minutes. As your confidence grows, you can gradually increase the time and number of repetitions.

Regular movement can support strength, mobility, balance and wellbeing for people living with Parkinson’s. Parkinson’s UK recommends working towards around 2.5 hours of physical activity each week, but the right starting point will be different for everyone. Parkinson’s UK

Would you feel more confident with professional guidance?

As a physiotherapist, I can help you return to movement with exercises adapted to your symptoms, mobility and individual pace.

You don’t have to get fit before joining. You just need to take the first step.

Book your free taster session graciepl.physio@gmail.com Phone/WhatsApp: +44 7901 170023