Seasonal Exercise Strategies for Parkinson's Disease: Year-Round Fitness Plans That Work

🌟 Transform your Parkinson's exercise routine with proven seasonal strategies that keep you moving all year long! 🌟

Are you struggling to maintain consistent exercise with Parkinson's disease when the seasons change? Do winter months leave you feeling unmotivated, or does summer heat make outdoor workouts impossible? You're not alone – and there's a science-backed solution.

In this comprehensive episode of Live Parkinson's - Live an Exceptional Life, we reveal how seasonal changes directly impact Parkinson's symptoms and share evidence-based strategies to adapt your exercise routine for optimal year-round results. Discover why understanding seasonal variations isn't just helpful – it's essential for thriving with Parkinson's.

🎯 What You'll Learn:

🔬 The Science Behind Seasonal Parkinson's Change

 🌸 Spring Exercise Strategies:

☀️ Summer Workout Optimization:

🍂 Fall Transition Planning

❄️ Winter Exercise Success:

📅 Year-Round Planning Framework

🎙️ Why This Episode Matters:

Research shows that people with Parkinson's who adapt their exercise routines seasonally report better symptom management, improved mood stability, and higher exercise adherence rates. This isn't just about staying active – it's about optimizing your quality of life throughout the entire year.

Whether you're newly diagnosed or have been living with Parkinson's for years, these strategies will help you maintain momentum regardless of weather conditions, daylight changes, or seasonal mood fluctuations.

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• Monthly Newsletter with and latest research updates
• Medication & Symptom Tracker to monitor seasonal changes
• 9 Balance Exercises for Better Balance with Parkinson's comprehensive guide

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Chapters

• 0:00 Introduction to Seasonal Exercise
• 9:44 The Science Behind Seasonal Effects
• 16:17 Spring Exercise Strategies
• 24:15 Summer Heat Management Techniques
• 33:18 Fall Transition Planning
• 36:34 Winter Exercise Adaptations
• 40:13 Creating Your Year-Round Framework

Transcript

Speaker 1: 0:02

Hello and welcome to Live Parkinson's Live an Exceptional Life. I'm your host, chris Kustenbader, and I've been living an exceptional life with Parkinson's for the past 15 years. The mission of this podcast is to help as many people as possible living with Parkinson's to lead a great quality of life. Now, today we're diving into something that affects every single one of us living with Parkinson's, yet it rarely gets the attention it deserves. Picture this it's January, You're looking out at a blanket of snow, the sun sets around 4.30 pm and that exercise program that felt so manageable in September suddenly feels impossible. Or maybe it's sweltering July and the thought of your usual outdoor walk makes you break into a sweat before you even step out the door. Now here's what I've learned interacting with a large number of people with Parkinson's the seasons just don't change the weather. They change everything about how we move, how we feel and how we approach our exercise routines. And for those of us with Parkinson's, these seasonal shifts can feel like navigating a completely different disease every few months. Now, today, we're going to arm you with the knowledge and strategies to make every season your strongest season. We'll explore the science behind seasonal mood changes and Parkinson's. Discover exercise modifications that work with nature instead of against it, and create a year-round plan that keeps you moving. So, no matter what Mother Nature throws your way, you're prepared. So, whether you're someone who dreads winter's arrival or struggles with the summer heat, this episode will transform how you think about seasonal exercise. By the end of the episode, you'll have a toolkit of strategies that will keep you active, engaged and living your best life all year round. So let's start with something fascinating that many people don't realize Parkinson's symptoms actually fluctuate with the seasons, and there's solid science behind why this happens.

Speaker 1: 2:08

Let's look at the seasonal Parkinson's connection Now. Research that was in the Journal of Quality of Life Research examined seasonal variations in Parkinson's disease. The study called Quality of Life Seasonal Fluctuations in Parkinson's Disease was published in Frontiers in Neurology on January 4, 2023, and they found significant differences in how people experience their symptoms throughout the year. The study revealed that many people with Parkinson's report changes in their motor symptoms, their mood and their overall quality of life that correlate directly with seasonal changes. All right, but why does this happen? Well, there are several key factors at play.

Speaker 1: 2:49

First, let's talk about light exposure. Our brains are incredibly sensitive to light, and this is especially important for those of us living with Parkinson's. The shorter days of winter don't just affect our mood. They can actually impact our circadian rhythms, which affects everything from sleep quality to medication effectiveness of winter don't just affect our mood they can actually impact our circadian rhythms, which affects everything from sleep quality to medication effectiveness. Now, a 2022 meta-analysis titled Efficacy and Safety of Light Therapy as a Home Treatment for Motor and Non-Motor Symptoms of Parkinson's Disease that was published in the Medical Science Monitor found that light therapy can be an effective treatment for both motor and non-motor symptoms of Parkinson's. The researchers discovered that controlled light exposure helped improve sleep patterns, moods and even some movement symptoms.

Speaker 1: 3:37

All right, now let's look at vitamin D, which is often called the sunshine vitamin, because sun exposure helps your body synthesize or make vitamin D. Now here's where it gets really interesting. Vitamin D plays a crucial role in Parkinson's disease management. Multiple studies have shown that people with Parkinson's often have lower vitamin D levels, and this deficiency is pronounced during winter months with less sunlight. Now, in a 2020 comprehensive review entitled A Review of the Relationship Between Vitamin D and Parkinson's Disease Symptoms, published in Frontiers in Neurology, the researchers found that adequate vitamin D levels may help protect dopamine-producing neurons and could potentially slow disease progression. In addition, they found that people with higher vitamin D levels reported better mood, improved sleep and enhanced exercise tolerance.

Speaker 1: 4:33

All right, so now let's address the elephant in the room, as the saying goes, and look at seasonal affective disorder, or SAD. While anyone can experience SAD, people with Parkinson's are at a particularly high risk. We already face higher risk of depression. In fact, studies show that up to 50% of people with Parkinson's experience depression at some point. Add seasonal light changes to the mix, and winter can become a really challenging time for those of us living with Parkinson's. Now, the John Hopkins Medical Center reports that regular exercise is one of the most effective treatments for seasonal mood changes, with research showing that 20 minutes of exercise three times per week, which is very doable, can be as effective as an antidepressant medication for some people. So again, that's 20 minutes of exercise three times per week. So again, that's 20 minutes of exercise three times per week.

Speaker 1: 5:25

Now, all this is interesting, but what does it mean in practical terms? Well, that's a great question. Well, here's what makes all this particularly relevant for Parkinson's. There's a powerful cycle here that we need to be aware of. When we exercise less due to seasonal challenges, our mood often drops, and when our mood drops, we're less motivated to exercise. And when we exercise less, our Parkinson's symptoms often worsen, creating a downward spiral. But here's the good news we can flip the cycle in our favor. So by understanding how seasons affect our body and we plan accordingly, we can maintain consistent exercise habits that support both our physical and mental well-being year-round. So the key insight from all this research is that seasonal exercise planning isn't just a nice-to-have, but it's essential for optimal Parkinson's management. So when we adapt our routine to work with seasonal changes rather than against them, then we set ourselves up for success.

Speaker 1: 6:28

Okay, now we've looked at the science of the seasons and Parkinson's. Now let's begin our journey of exercise through the different seasons, and let's start with spring. Why spring? Well, spring represents renewal, rebirth, and gives us a perfect opportunity to assess and refresh our exercise routine After potentially less active winter months, which I hope not. Hopefully you'll continue to exercise during the winter.

Speaker 1: 6:55

Spring gives us the longer days, warmer temperatures and some natural motivation, seeing things come back to life, the flowers popping up through the ground, the trees are blooming, new things are growing, and it gives us just a mental boost. So does spring offer any advantages for those of us with Parkinson's? Any guesses? Interestingly, research from Parkinson's Ireland highlights that spring can be particularly beneficial for people with Parkinson's. The increased daylight helps regulate our circadian rhythm, which can improve our sleep quality and medication timing. The moderate temperatures make outdoor exercise a lot more comfortable, and just the psychological boost of warmer weather can significantly impact our motivation levels. Now I know from personal experience that I'm more motivated to exercise outside in the spring, whether it be walking, biking or one of my favorite activities, which is fly fishing and springtime is the perfect time for that. I'm always ready to go and move and be as active as possible when the weather's really nice outside and hopefully you are as well.

Speaker 1: 8:02

All right, now let's look at some of the spring exercise strategies to help us stay active and mobile, and let us start off with gradual reactivation protocol. Now, that sounds pretty technical, but what does it mean? Well, it means that if you're less active in the winter, you want to resist the urge to jump back into intense exercise immediately. Now remember the I always give the example of the tortoise and the hare steady and slow wins the race. So when you're just starting out from winter, if you haven't been doing very much and it's nice outside. You don't want to go full tilt and then you're so sore and you have issues that you stop exercising. So what you want to try to do is start with 50 to 60 percent of your previous exercise intensity and then just gradually increase by 10% each week. So if you were fairly sedentary during the winter, maybe you start out with a 10-minute walk and then next week you go to a 15-minute walk and then the week after that it's a 20-minute walk until you build back up and build your stamina back up. Not only will your body thank you for it, but it will help you make sure that you stay consistent with your exercise program as well. All right.

Speaker 1: 9:14

Next up is outdoor reintegration, which simply means take advantage of spring's moderate temperatures to transition some of your indoor routine outside. You know, fresh air and natural light can provide benefits beyond just physical exercise. Studies show that outdoor exercise can improve your mood more effectively than indoor exercise, which is particularly important given the higher rates of depression and Parkinson's. Next up this is one of my favorites is garden therapy exercise. Now, I personally love to garden and to work the soil and grow a nice vegetable garden and, believe it or not, spring gardening offers some unique benefits to people with Parkinson's. With all the reaching, the bending and the fine motor control required for planting and weeding, that provides excellent functional exercise. I know sometimes when I'm trying to pick up some of those tiny seeds and put them in the ground, it's really challenging on my fine motor skills. Plus, the vitamin D from sun exposure and the mood-boosting benefits of connecting with nature can be a perfect exercise and enjoying the outdoors at the same time.

Speaker 1: 10:26

And then our final spring strategy is balance and stability focus. Now, spring's an ideal time to focus on balance exercises to help you get ready for the more active summer months. Now nice weather and mild temperatures are going to allow you to be proactive outdoors, and that's a great place to do your balance training. And one of the reasons is it can be more challenging outdoors because you have differences in terrain. If you're standing in the grass, it's not always flat, so it's a great way to challenge your balance. Now I spend 15 minutes every day working on balance exercises and my efforts have really paid off. It's really helped to improve my balance. So I highly recommend doing balance exercises every day, if it's not something that you do now, and one of the simple things you can do is just the flamingo stance when you're brushing your teeth just lift one foot off the ground and stand on one leg and then, after a minute, do the other side on one leg and then, after a minute, do the other side. It's a great way to start to improve your balance All right now. If you're not sure where to start, visit my website, libparkinsonscom, and there you can get the free nine balance exercises to help you improve your balance in Parkinson's. Remember to use a spotter or something stable when you're first setting out and make sure that you get approval from your doctor first. All right now.

Speaker 1: 11:48

While spring is a great time for exercise, there are some challenges to anticipate. The first is allergies and exercise. Spring allergies can significantly impact our exercise tolerance, especially for someone with Parkinson's. So consider timing your outdoor workouts for when the pollen count are typically lower, which is usually mid to late afternoon, and especially on days it's not too hot. You don't want to go out when it's too hot and then after it rains, which tends to knock the pollen down. Now, if need be, keep your medications handy and have indoor options as backups on your bad allergy days.

Speaker 1: 12:24

Now another challenge is variable weather patterns. You know, we know that spring weather can be really unpredictable, so having a flexible exercise option is crucial. So that would include a plan that includes indoor alternatives for when it's either cold or when you have those rainy days to deal with you know, as they say, april showers, bring May flowers right and also to deal with those days where it's unseasonably warm outside. And then, finally, many people experience energy level fluctuations in spring as their bodies adjust to the changing light patterns. So pay attention to your natural energy rhythms and schedule your exercise during your peak energy times, which for me is in the morning.

Speaker 1: 13:06

All right, now let's look at recommending a spring exercise routine and starting it off with weeks one and two, where you have general reactivation with 20 to 30-minute sessions and you can focus on flexibility and just doing some light cardio, and then, in week three and four, increase your intensity to moderate levels, whether it be walking, biking or some other type of outdoor cardio activity. Maybe you like to hike or maybe you like to include some swimming, but you also want to include balance challenges. In week five and six, you want to start building towards your summer routine intensity and include a lot more outdoor activities if possible Now remember to get approval from your health care professional before you start any new exercise program. That's very important Now. The goal in spring is steady, sustainable progress that's going to prepare your body for the more intense summer activities While, at the same time, taking advantage of the natural mood and energy boost that comes with the longer, warmer days. All right, now let's skip ahead in the calendar and look at summer exercise and managing heat and maximizing daylight Now.

Speaker 1: 14:19

Summer has some great opportunities for outdoor exercise activities, but it also has some unique challenges for people with Parkinson's that we're going to talk about Now. The long days with daylight can boost our mood and energy levels, but the heat and humidity require careful planning to exercise safely and effectively. We don't want anybody getting overexerted in the heat and have issues that way Now. Really, summer can be a double-edged sword when it comes to exercise when you have Parkinson's. The extended daylight hours of summer are incredibly beneficial for those of us with Parkinson's. More exposure to late from the longer days means better circadian rhythm regulation, improved vitamin D production and often we're in a better mood. However, we need to be very careful because heat sensitivity is a real concern for those of us with Parkinson's because our temperature regulation can be affected by the disease. So to address heat concerns, let's look at some heat management strategies, and the first one is timing is everything.

Speaker 1: 15:25

The most crucial summer exercise strategy is timing. Don't try to be a hero or push yourself during the heat of the day, because you're going to set yourself back and you may have additional issues from heat exhaustion or heat strokes. So plan your outdoor activities for either early in the morning, before 10 am, or in the evening, after 6 pm, when the temperatures are cooler and UV exposure from the sun is reduced. Now research shows that our core body temperature is naturally lower in the early morning, making it an ideal time for intense exercise in the early morning. Number two be sure to have a hydration strategy. People with Parkinson's may have altered sweat responses, making hydration even more critical. You have to replace those lost fluids from sweating. So begin hydrating, usually two to three hours before exercise, and then you want to drink six to eight ounces every 15 or 20 minutes during your activity and continue hydrating after exercise. Now you want to watch for signs of heat exhaustion excessive fatigue, dizziness, nausea and confusion. Those are signs that you have heat-related issue.

Speaker 1: 16:35

Number three is dress for success. Wear light-colored, loose-fitting, moisture-wicking fabrics. Now, a hat with a brim is going to protect your face and hands from direct sun exposure. Now one of my favorites is to use cooling towels or bandanas for cooling my neck during breaks when it's hot outside. I've even done where I've taken little towels and wet them and put them in the freezer and then, when I was done working out, put that on my neck or my head and it's really refreshing, believe it or not.

Speaker 1: 17:06

Now let's explore some summer exercise opportunities and leading it off with water-based activities, since that's going to help you mitigate the heat issue, and summer is a great time for those aquatic exercises, because water is going to provide natural cooling while offering excellent resistant training and cardio benefits. Things like pool walking, water aerobics or swimming can give you a full-body workout without overheating. Now another summer strategy is to exercise outdoors in the early morning. Take advantage of cooler morning temperatures for cycling, going for a walk, hiking or maybe even some outdoor tai chi to help with your balance and flexibility. You know, the sky's the limit, so try out a lot of different things. The combination of fresh air and natural light and moderate exercise can set a positive tone for the day.

Speaker 1: 18:03

Now, if you live in an area where it's really hot in the early morning, then another strategy is an indoor climate control plan. Now, this could include you going to a shopping mall and do walking I've seen people do that Indoor swimming pools or just go to your air-conditioned fitness center, and that'll help you stay consistent with your exercise. So don't be afraid to walk inside. I mean, I've seen a lot of people do it. So if it's, I know, on hot, really hot days and it's too hot to go outside, I try to take advantage of all the indoor activities that I can. And then, finally, try to maximize your vitamin D production. Summer offers the best opportunity for natural vitamin D synthesis because of the long days, so try to get 10 to 15 minutes of sun exposure on your arms and legs, ideally before 10 am or after 4 pm, when the sun is less intense. This is going to give you vitamin D benefits without excessive UV exposure. Vitamin D benefits without excessive UV exposure. Now, remember, people with Parkinson's often have lower vitamin D levels, making catching those sun rays really valuable.

Speaker 1: 19:08

Now, just like spring, exercising outdoors in the summer comes with some challenges as well, and let's talk about some of those challenges. First up is heat-related fatigue. Heat can exacerbate Parkinson's fatigue. Be sure to listen to your body and be willing to reduce the intensity or duration of your workout, especially on hot days, if you feel like you're getting overheated. Stop there are plenty of fluids to rehydrate and get to a cool place. If you're still feeling heat-related symptoms, it's important that you call your doctor immediately and get yourself checked out so that the issue doesn't exacerbate and become worse. So don't try to push yourself in the heat, because that can again lead to more serious issues. So consider breaking exercise into shorter, more frequent sessions rather than one long workout.

Speaker 1: 19:57

Now, another issue to keep in mind is medications. Some Parkinson's medications can affect your temperature regulation or increase your sensitivity to the sun, so you want to ask your health care provider about any necessary precautions or timing adjustments that you may need for your summer exercise. And then, finally, sleep disruption. Longer day-to-day hours can sometimes disrupt our sleep patterns. Longer day-to-day hours can sometimes disrupt our sleep patterns. So if you're exercising outdoors in the evening, try to finish at least two to three hours before bedtime to allow your body temperature to normalize.

Speaker 1: 20:33

Alright, now let's provide a summer framework that you can tailor to your needs. First, exercise before 10 in the morning or after 6 pm when it's cooler. Second, make sure you prioritize hydration. So before, during and after physical exercise. Third, remember to have indoor alternatives ready on extremely hot days and again, that could be walking in the mall, it could be going to the local community center for a class or a air conditioning fitness center. Community center for a class or an air conditioning fitness center. Fourth is take advantage of the water-based exercises Opportunities where you can get a great workout in an aquatics fitness class. Now I personally participate in three different water classes. One's called a tone and flex, the other one's water and motion, which is a little bit more, a lot more cardio. And the third one is a deep water class. Now, they're a great workout and you get to exercise with other people. Plus, as an added benefit, it keeps you cool. And then, finally, take advantage of summer's extended daylight hours for mood and energy benefits. So, in short, summer exercise is all about working with the season's natural rhythms while respecting your body's limits. Remember, don't push yourself, because the heat can really present some issues, just like the circle of life.

Speaker 1: 21:52

It's time to move to our next phase of our Parkinson's exercise program, and that is the fall. As most of you know, fall is a season of transition, and that is the fall. As most of you know, fall is a season of transition. It can be either very hot, especially in September, on some days and cool and crisp on others. Now, fall is a time of year for people with Parkinson's that they should start to prepare, both mentally and physically, for the challenging winter months that are coming ahead. Now the key to a successful fall exercise plan? Because you need to make gradual adaptations rather than making abrupt or major changes. So in the fall, as daylight hours begin to shorten and the temperatures begin to cool down, many people with Parkinson's start to notice subtle changes in their energy levels and mood. So there's no reason to fight these feelings, just go with the flow. Now there was some interesting research on this from the Mayo Clinic, published in 2024 in an article entitled All About the Seasonal Affected Disorder, which shows that people who proactively adjust their exercise routines in the fall report better mood stability and exercise adherence throughout the winter. So the key is to make gradual adjustments rather than waiting for the weather to force sudden changes.

Speaker 1: 23:09

All right, so let's look at some of these transitional exercise strategies. The first is to consider both indoor-outdoor, what they call a hybrid approach. Since fall weather can be, like the spring, unpredictable, developing a hybrid routine, which is the indoor-outdoor, is highly recommended. So plan for the days when the morning frost makes outdoor exercise unsafe, but the afternoon temperatures are perfect for walking. So be prepared with a hybrid plan that's going to help you stay consistent. Next is light preservation techniques. So, as the daylight hours decrease, you want to maximize your light exposure through your exercise timing. You want to schedule your outdoor activities during peak light hours, typically between 10 am and 2 pm. In the fall, even 20 to 30 minutes of outdoor exercise during the peak light hours can help maintain your circadian rhythm. Now, fall is also a good time to discuss potential vitamin D supplementation with your healthcare professional. Now, as natural synthesis decreases with shorter days and cooler weather, maintaining adequate vitamin D levels helps with your mood, your bone health and your overall Parkinson's management. All right, the weather's cooling down in the fall.

Speaker 1: 24:25

What are some fall-specific opportunities that we can take advantage of? And let's start with one of my personal fall favorites, and that's what they call leaf peeping walks. What's leaf peeping? Well, it's visiting wooded areas to look at the beautiful fall colors of the leaves. So it might be walking on a nature trail. It might be going to the woods and finding an old logging trail that you can walk on, walking down along a river. It's just using nature's beautiful fall colors as a good motivation for a walking routine. Now the beauty of it is there's no equipment required. You just lace up your sneakers and away you go. Now the cooler temperatures make it more comfortable to walk during the fall than in the summer heat.

Speaker 1: 25:11

Now another fun way to get some exercise is to go apple picking or visit a farm and pick out your favorite pumpkin. Apple picking is a great functional exercise, believe it or not, if you haven't tried it. The reaching and the walking on uneven terrain and carrying baskets provides natural balance and strength training while at the same time is a great social activity. So if you haven't gone to a farm and tried apple picking, I highly suggest it All right now. Next up, while not being a favorite activity, it's a great exercise, and that's leaf raking and yard work, and one of the reasons is raking provides really good cardiovascular exercise and it's going to work multiple muscle groups it's your arms, your back, your legs, your core, but just remember to take frequent breaks if you're raking a large area. That way you don't overexert yourself and then also your back will thank you for it.

Speaker 1: 26:06

Now, fall is a great time to exercise outdoors. It too, like the rest of the season, comes with some challenges. The first is one I personally struggle with, and that's adjusting to the time change. The fall time change can significantly impact people with Parkinson's, because medication timing and circadian rhythms may be disrupted. Now I know it affects my sleep and energy levels after the time change, and sometimes it takes me a week or two to get you know, feeling back to normal. The next is weather unpredictability.

Speaker 1: 26:39

Now, as we all know, fall weather can change rapidly. It's hot one day and cool and chilly the next. And one of the things I do, and you can use it or not. But I have three exercise options One outdoor, one indoor and one hybrid that I can use depending on the weather. So if it's nice outside, I go for a walk or a hike or ride my bike. If it's not nice, I stay indoors, or I can do a hybrid where I might go out and do 10 or 15 minutes in the morning and then have to go inside before the temperature gets too hot. It all depends.

Speaker 1: 27:18

So, to close out the fall season, let's look at some strategies for maintaining a consistent exercise program. First, begin to transition some of your exercise inside, while continuing to keep your outdoor options available. And then next is you want to maximize your light exposure during the peak fall hours, which again was between 10 and 2. Next, try to incorporate fall activities like leaf peeping, raking and apple picking as natural exercise opportunities it's a great social activity, believe it or not and then gradually adjust to shorter daylight hours. All right, now let's close out the seasonal cycle with our final season, which is winter. Now, some people love winter and then others hate it, and winter presents the greatest challenges for maintaining a consistent exercise program with Parkinson's, but it also offers some unique opportunities. If you plan ahead Now, keep in mind that winter routines may look completely different from your summer exercise activities, and you know what. That's perfectly okay.

Speaker 1: 28:19

Let's look at how winter can impact Parkinson's before we dig into planning in an exercise program for winter Now. Did you know that cold weather may intensify certain Parkinson's symptoms? Several studies and resources confirm that people with Parkinson's often report increased stiffness, slower movement and more frequent freezing episodes during the winter months. Now, according to my Parkinson's team, colder temperatures can worsen tremors and joint rigidity. The Parkinson's Foundation notes that freezing of gait becomes more prevalent in cold environments due to changes in sensory input and motor responses, and a summary from patients like me found that non-motor symptoms like fatigue and pain also intensified in winter, which can contribute to slower movement and decreased exercise tolerance. So, as you can see, you need to take extra precaution when you're preparing for winter exercise.

Speaker 1: 29:14

All right, so how does old man winter affect Parkinson's more than the other times of the year? Well, there's really no simple answer, but several things come to mind. The reduced daylight hours can affect our circadian rhythms and our vitamin D production. Cold temperatures can increase muscle stiffness and I know it does with me and decreased activity levels can lead to deconditioning. Now I know if I miss a week or two weeks of exercise because of illness or vacation, I get out of shape really quickly and it takes me, you know, a while to get back into shape. So I try to be very consistent with my workouts. Now it's not all bad news. There is a silver lining. Research from the Parkinson's UK demonstrates that people who maintain consistent winter exercise routines report significantly better symptom management and mood stability. So, as we've always stressed, exercise is one of the major keys to keeping us moving. All right, let's take a look now at some winter strategies that we can use to keep feeling our best even when the weather's not. And let's take a look now at some winter strategies that we can use to keep feeling our best even when the weather's not.

Speaker 1: 30:24

And let's start with light therapy. Believe it or not, light therapy has emerged as a powerful tool for winter Parkinson's management. Now you may think of light therapy as something used for seasonal depression, but new research shows that it could do more. A 2021 meta-analysis published in the journal Biology titled Bright Light Therapy for Parkinson's Disease a literature review and meta-analysis of randomized controlled trials, and they reviewed clinical trials on bright light therapy, and the findings are promising for people with Parkinson's. The research looked at studies where light therapy was used to improve motor symptoms, mood and sleep. Now, while the treatment protocols varied across studies, one thing was clear Bright light exposure may have real benefits, not just for improving your mood or easing sleep troubles, but potentially even helping movement symptoms. Now, of course, it's not magic, but the researchers said that what they saw was enough to say that this therapy deserves a closer look. So, for anyone struggling through the dark winter months, bright light therapy may be worth discussing with your doctor, because sometimes the right light at the right time can just be what your brain needs.

Speaker 1: 31:40

All right, moving on to some indoor cardio options, winter does provide some different cardio options to try. So, for instance, dancing to music, and that could be Zumba, tango, jazz or some other type of dance class and that can give you an excellent cardio workout. And I know I do one at the fitness center where I go to. They have movement through music and it's really a good workout and it's fun. We do it with other people and it's a great workout and it's going to help you boost your mood while you're moving to the music. Now, if you can't make it to an in-person class, youtube dance classes designed for people with Parkinson's are available Now. Another option is stair climbing. Now this one provides an intense cardio workout in a short period of time. Climbing Now this one provides an intense cardio workout in a short period of time. Now, as a precaution, you want to build into this one slowly and with this short duration until you build up your stamina. Now, also, for both of these, you want to get approval from your health care professional first.

Speaker 1: 32:36

Next up is one that's often overlooked and not done, because we either think it's too hard or we get intimidated when we see people doing it at the gym. What is it, you ask? Strength training. Now, this one's important to include in your exercise routine because we start to lose muscle mass as we age. So winter's an ideal time to focus on strength training. And no, you don't have to lift heavy weights. An ideal time to focus on strength training, and no, you don't have to lift heavy weights. In fact, I use light weights, but I just do more repetitions, and that helps me stay toned. So strength training can help you reduce muscle stiffness that can be caused by the colder weather, and research shows that strength training can improve motor symptoms and may help slow disease progression as an added bonus. So focus on functional movements that help you in your day-to-day activities. That could be lunges, reaching for cans, things like that. All right now.

Speaker 1: 33:33

Another key component for your winter exercise program although you should do it year-round is balance and flexibility training. Cold winter weather can bring potentially icy conditions, which we know, which makes balance training even more crucial. Now, a few ways to help improve balance training are by taking yoga or tai chi, where you're using slow movements to focus on your balance. Now, I know these help me improve my balance and flexibility. And another exercise to do in the winter months to combat seasonal affective disorder, according to Dr James McDermott from the Baylor College of Medicine, is to actually increase exercise during winter months, not to decrease it. Now, indoor exercise can also help combat SAD. The increased endorphin release and increased circulation from physical activity can partially compensate for some of the reduced light exposure during the winter months, especially if you're feeling isolated. Now, indoor group exercise is another good way to help with depression, which we all know can worsen during wintertime because you can't get out as much. So you want to look for group exercise opportunities like mall walking groups, community center classes or aquatic classes. You just never know, you might make a new friend.

Speaker 1: 34:48

All right, let's discuss a winter exercise framework to keep you active and to help with your mood and well-being. First, you want to prioritize consistency over intensity. Let me say that again Prioritize consistency over intensity. So it's better to be consistent than to go hard one day per week, or maybe one day every two weeks. So you want to make sure that you stay consistent. Next is to integrate light therapy with exercise when possible. Now I know the gym I go to. They have a red light therapy available, so you can check with your gym or fitness center to see if they have any late type of therapy available in your area. All right. Next is you want to focus on strength, balance and flexibility, because they're going to be the key to helping you stay active, reduce your risk of falls and help you stave off muscle stiffness. Now another key is to maintain social connections, interactions, during the winter months. So you don't want to become socially isolated, and a great way to do that is through group exercise classes. Just remember, it's all about consistency. Now remember winter exercise success isn't about maintaining summer performance levels. It's about staying active and maintaining a good mood and building a good base that you can build on for the spring.

Speaker 1: 36:04

All right, now it's time to put together a seasonal exercise blueprint. And let's face it, parkinson's doesn't take a season off, and neither should your exercise program. But here's the key that doesn't mean it's a one-size-fits-all workout for all 12 months. Why? Well, your body, your energy and even your mood shift with the seasons. So let's put a fitness calendar that moves with our lives and let's talk about your four-season fitness calendar Now. We want to. First, we want to forget the calendar hanging on the wall or your refrigerator, because your seasons might run from November to March or July to October. It all depends on the climate where you live and your personal energy levels. So our plan should summarize what we talked about.

Speaker 1: 36:52

In spring. We want to rebuild our stamina after winter, so we want to reintroduce outdoor exercise gradually, which would include walking, cycling, gardening, and then, as we roll into summer, then we can continue to build on our spring exercise gains, take advantage of the sunshine and vitamin D, and remember to stay hydrated and cool. Try to do your walking, hiking, cycling in the early morning or late in the day to help prevent heat-related issues. Then, in the fall, as the weather cools, we want to stay consistent with our summer activities and, if possible, start some late therapy as the days grow shorter. And then, finally, in winter, you want to shift your focus to maintenance and mood support and make your indoor workouts and social interactions your friend. All right, now let's talk about flexible exercise framework, what I like to call the three option rule.

Speaker 1: 37:51

Each day, be prepared with at least three levels or types of exercise, depending on the weather and how you feel. Number your preferred is when the weather's great and your energy level is high, so go for that 45 minute outdoor walk and then you have the modified. Maybe the weather's not so nice and neither is your energy level, so try a 30 minute indoor walk. Just, you just want to stay consistent. And then, finally, is the minimum. Some days only call for a 10 minute stretch and you know what. That's okay. So what you want to try to do is have three levels of exercise.

Speaker 1: 38:24

Then try to keep a simple log of your seasonal exercises. That's going to track your energy levels from month to month, your symptom changes based on the weather, which exercises feel best in each season and your motivation and mood. This is going to help you plan what activities are best for you. And then finally, remember, it's consistency over perfection. Nobody's perfect and neither should your exercise program. Now I like to use the 80-20 rule. Aim for 80% consistency year-round, and that gives you grace for the rough days. So that gives you 20% of the days that you're not feeling well, but it's going to keep you progressing and moving in the right direction. Now, exercise is not just movement, it's your medication, it's a mood booster and momentum all in one package. So as we wrap up today's exploration of seasonal exercise strategies, I want you to remember this Every season offers opportunities for fun and unique exercises that are going to help you live your best life with Parkinson's.

Speaker 1: 39:26

The key isn't fighting against seasonal changes, it's learning to flow with them. Some key takeaways to remember First is that seasonal variations in Parkinson's symptoms are normal and expected. Research shows that understanding and preparing for those changes can significantly improve your quality of life throughout the year. Second and I've said this several times consistency is more important than intensity. A general winter routine done consistently is going to serve you a lot better than sporadic intense workouts followed by weeks of inactivity, intense workouts followed by weeks of inactivity. Third, light exposure, vitamin D levels and mood management are just as important as physical exercise for your year-round wellness with Parkinson's. And then, finally, flexibility and preparation are the best tools.

Speaker 1: 40:16

Having multiple options and seasonal transition plans eliminate barriers and helps you maintain momentum and consistency. So your action steps should include looking at your current exercise routine and ask yourself how is this work in three months? Am I going to be able to do the same thing depending on the climate I live in? Now, if you discover potential challenges, start planning for those seasonal adaptations. Create a personal seasonal exercise calendar. Map out where you'll transition between seasonal approaches and what some of the equipment and support you might need.

Speaker 1: 40:54

Now I want to make sure that you have all the tools you need to implement the seasonal strategy successfully. So visit liveparkinsonscom and subscribe to the free monthly newsletter. Each month we dive deep into the spotlight topic and provide research and medication updates, and also talk about upcoming webinars and meetings for you to attend. There you're also going to find my free medication and symptom tracker, which is perfect for monitoring your symptoms and your exercise responses. And don't miss out on the nine balance exercises for better balance with Parkinson's. Remember balance training is crucial year round. Now, if today's episode provided value on your Parkinson's journey, please consider supporting my mission to reach more people living with Parkinson's and help improve their quality of life. Visit my Ko-fi page at ko-ficom slash live Parkinson's to makea contribution. Every donation helps me to be able to continue creating resources to help reach the Parkinson's community. Thanks for listening and remember, stay healthy, stay strong and live your best life with Parkinson's. Thanks for listening and I hope to see you soon.