Exploring Exercise to Manage Fatigue

Woman with grandmother walking in park in autumn

Fatigue can feel like a heavy blanket that wraps around your body, making even the simplest tasks seem insurmountable. When you’re living with Parkinson’s, it can be even more challenging to manage fatigue, as it can feel both physically and emotionally overwhelming. For some, it may even feel impossible to break free from the “heavy blanket” sensation, which can be exacerbated by stiffness or bradykinesia.

When you experience fatigue, your instinct may be to rest, but research shows that incorporating exercise into your routine can be one of the most effective ways to work against fatigue and reclaim your energy. For individuals living with Parkinson’s, the role of exercise becomes even more critical, as highlighted by recent research from Yale Medicine and the Journal of Parkinson’s Disease. 

Why Exercise Helps 

Boosts Endorphins: Exercise triggers the release of endorphins your body’s natural mood elevators. These chemicals reduce stress and promote a sense of well-being, helping you feel more energized and positive. 

Improves Sleep Quality: Regular physical activity can help regulate your sleep patterns. The National Sleep Foundation highlights that exercise increases the amount of deep sleep allowing your body and mind to recover more effectively, reducing overall fatigue. For individuals with Parkinson’s, this is especially important, as disrupted sleep is a common non-motor symptom. Research shows that aerobic and resistance exercises can improve sleep efficiency and reduce nighttime disturbances, offering significant benefits for overall well-being. 

Enhances Circulation: Movement increases blood flow delivering oxygen and nutrients to your muscles and brain. This results in improved energy levels and mental clarity. 

Reduces Stress Hormones: Exercise lowers cortisol levels helping to alleviate the mental and physical drain that stress often brings. 

For people with Parkinson’s, these benefits are amplified. According to Dr. Marina Tinaz at Yale Medicine, exercises focusing on flexibility, strength, balance, and aerobic capacity are essential to combat fatigue and to improve motor and non-motor symptoms. Additional research emphasizes the neuroprotective effects of regular exercise, particularly aerobic and resistance training, in mitigating cognitive decline and motor impairment associated with Parkinson’s.  

Best Types of Exercise for Managing Fatigue 

Not all exercises are created equal when it comes to boosting energy. Here are a few types to consider, especially for individuals with Parkinson’s: 

Low-Impact Aerobics: Activities like walking, swimming, or cycling get your heart rate up without overexerting your body. These exercises can enhance cardio-respiratory fitness, which Dr. Tinaz emphasizes as crucial. 

Yoga and Stretching: Yoga focuses on deep breathing, mindfulness, and gentle movement, which can help reduce stress and improve flexibility while boosting energy levels. It’s also excellent for improving balance—a key consideration for those with Parkinson’s. 

Strength Training: Building muscle can increase your stamina over time, making daily activities feel less taxing. For individuals with Parkinson’s, strength training plays a crucial role in counteracting muscle rigidity and improving overall motor function. Strength exercises can enhance stability and coordination, reducing the risk of falls and making movements like standing, walking, or transitioning between positions smoother and more controlled. 

Dance and Rhythmic Movement: Activities like dance not only provide cardiovascular benefits but also improve coordination, rhythm, and social engagement. 

Outdoor Activities: Exercising outside provides the added benefit of fresh air and sunlight, which can boost your mood and energy. Outdoor activities can help reduce stress, alleviate symptoms of depression, and improve vitamin D levels, which are often found to be lower in people with Parkinson’s. Activities like walking on uneven terrain can also improve balance and proprioception, which refers to your sense of where you are in space.   

Tips to Get Started 

Start Small: Begin exercising with just 10-15 minutes a day and gradually increase the duration and intensity of your workouts. Always talk with your care team before starting any new exercise.

Listen to Your Body: If you’re feeling particularly tired, consider a more gentle form of exercise rather than skipping exercise altogether. A short walk or light stretching can still be beneficial. 

Find and Do What You Enjoy: Whether it’s dancing, hiking, or playing a sport, engaging in activities you love makes it easier to stay consistent. 

Set Realistic Goals: Celebrate small milestones to keep your motivation high without overwhelming yourself. 

Bringing It All Together 

When fatigue feels like it’s taking over, exercise might seem like the last thing you want to do. But by incorporating even small bursts of movement into your day, you can experience a noticeable improvement in energy, mood, and overall well-being. Research consistently shows that consistency, rather than intensity, is key to reaping the benefits. Small, consistent efforts can create a ripple effect, boosting your energy and overall quality of life. Start where you are, listen to your body, and let exercise become a core part of how you manage your fatigue. 

Additional Resources 

Get Moving to Get Better Sleep 
Exercise and Stress: Get Moving to Manage Stress 
Why Is Physical Activity So Important for Health and Well-Being? 
The Therapeutic Effects of Yoga in People with Parkinson’s 
Vitamin D in Parkinson’s: A Systematic Review of Randomized Controlled Trials 
The Significance of Experiences of Nature for People with Parkinson’s, with Special Focus on Freezing of Gait

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