Carepartners, Get Energized With Exercise!

April is Parkinson’s Awareness Month, and while this is a time to help the public better understand the disease, it is equally important to discuss ways in which care partners and caregivers can obtain their own support. Thanks to the coordinated efforts of volunteers and the staff at Parkinson Society British Columbia, there are a number of opportunities to improve your well-being through exercise in the month of April. One easy way is to start or join a walking group in your community!

Walking groups are easy to participate in and organize. Additionally, they offer many benefits such as accountability, motivation, stress relief, safety and perhaps most importantly, socialization outside your everyday caregiving duties (Mayo Clinic, 2014). The camaraderie and shared experiences of fitness success can help you walk your way to better health.

Other benefits that walking can have on your health include:

• Maintaining a healthy weight
• Preventing or managing various conditions, including heart disease, high blood pressure and type 2 diabetes
• Strengthening bones
• Lifting mood Improving balance and coordination

(Mayo Clinic, 2013)

In order for walking to be a beneficial exercise for your health, it needs to be done at a pace where you feel some physical exertion (Defranco, 2015). An easy way to start tracking your walking schedule, exertion and overall improvement is to take part in Parkinson Society British Columbia’s Step by Step program.

Step by Step is a 12-week walking program aimed at incrementally improving the number of average daily steps an individual takes. The first week will determine each walker’s baseline, and then each week you plan to increase your steps based on a personal goal. While participants are encouraged to walk on their own and track their steps, a community group leader will organize a weekly walk, allowing for walkers to meet, socialize and support one another.

Ten Tips for Fitness Walking

Walking is one of the easiest and least expensive ways to stay physically fit. It’s also a versatile form of exercise that can be done indoors or outdoors, and you can tailor its intensity to your individual needs. The following tips can help you get the most from your workout.

1. Before starting, check with your doctor if you have a chronic medical condition or if you have had a recent injury. But don’t assume that you aren’t able to start walking if you do have medical issues.
2. Invest in good shoes. Since these are the only expense and equipment you’ll need, pay attention to the fit and quality of your shoes. Shoes should have good arch support and a slightly elevated stiff heel to prevent wobbling.
3. Always warm up by walking at a slow or normal walking pace for five minutes before picking up the tempo of your workout.
4. Pay attention to your heart rate and breathing. Walk at a pace that challenges you and elevates your heart rate, but don’t overdo it. You should be able to talk and carry on a conversation while you are exercising; if you can’t, you may be working too hard.
5. Use good walking posture. Swing your arms. Keep your head up, back straight and abdomen flat.
6. Use a pedometer to track the distance you’ve walked or the number of steps you’ve taken. Watching your improvement over time is great motivation.
7. Be sure to carry water if you’re walking long distances or are exercising in hot weather.
8. In the heat of summer, don’t forget to wear a hat with a brim and to apply sunscreen to exposed areas.
9. Vary your route if you’re getting bored. Alternate routes on different days of the week. Many people walk with a buddy or in groups for support and motivation.
10. To increase your fitness, add a route with some hills or changes in terrain.

For more information and to download a Step by Step Booklet on our website visit: http://www.parkinson.bc.ca/Step-by-Step.

Sources

Defranco, Meredith. 2015. Walk On! The benefits of walking for people living with Parkinson’s Disease. Retrieved February 23, 2016 from, http://movementdisorders.ufhealth.org/2015/12/17/walk-on-the-benefits-of-walking-for-people-living-with-parkinsons-disease/

Mayo Clinic. 2013. Walking: Trim your waistline, improve your health. Retrieved February 23, 2016 from, http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261 

Mayo Clinic. 2014. Walking group: Banish boredom, boost motivation. Retrieved February 23, 2016 from, http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20045837 

This content was published in the Spring 2016 edition of our quarterly magazine, Viewpoints. The content was accurate as of this publication date.