Getting (back) into the gym

As our population ages, an increasing number of gyms and leisure centres are offering classes and memberships to suit everyone.

Exercise referral schemes 

If you don’t know what you want from exercise, but have been told that exercise is an essential part of managing your Parkinson’s (which of course it is!), then an exercise referral scheme is what you need. These schemes usually run for 8 to 12 weeks. 

You might be referred by your GP or a therapist, or you may be able to refer yourself. Some schemes are free, at least to start with. These services, led by an exercise professional, are useful in training you to understand your fitness needs. After an assessment, the professional will teach you how to use gym equipment and guide you through an exercise programme. Or they may refer you into a class that will help you work towards your health and fitness goal, all with Parkinson’s in mind. 

Whether you use the gym or take a class, both will build your exercise ability and tolerance over the weeks. At the end of the period you’ll be assessed again to review your progress and help you set new, realistic goals going forward. 

Do it yourself 

Some people don’t want to attend these schemes and are comfortable working out on their own. If you're returning to a gym after a while, book yourself in for a free session with a personal trainer. They’ll walk you through any newer equipment that has been installed, and discuss how and why it may be of benefit to you.

A gym can be busy, loud and distracting, plus you will move between different pieces of equipment, often crowded closely together. It might help to plan your visits for times when the gym is less busy.

If you are more likely to "freeze" when tired or when your attention is divided, ask the staff for advice. I know many people do not want others to know they have Parkinson’s, but at times, it’s worth telling floor staff so they can keep an eye on you or help remind you how to set a piece of equipment. 

Where to start? 

If you haven’t been to a gym for a while, choose two to three pieces of equipment and become familiar with these before you add anything new to your workout. 

Current exercise guidelines for people with Parkinson’s recommend the following each week: 

• 3 30-minute sessions of moderate intensity aerobic exercise 
• 2 to 3 sessions of strength and  power training 
• 2 to 3 sessions of stretching 
• 2 to 3 sessions working on balance. 

While that seems a lot, many exercise programmes combine elements of all of these. 

Example gym session  

• Warm up on a static cycle or a cross trainer for at least five minutes. 
• Move on to strengthening and power training. Start with machines where you don’t have much freedom in how much you move so you are less likely to injure yourself. For example, you could start with lateral pull down machines, leg press and trunk rotation. Make sure there is always something for the arms, something for the legs and something for your trunk. If in doubt, ask a member of gym staff. 
• Stretch as part of the cool down, otherwise you will be prone to injury as well as very sore the next day.

Make it fun 

If you’re not convinced by the thought of exercise in a gym, choose an activity you enjoy. You might want to join a walking football club or take up golf, whether that’s in a mixed-ability group, or one only for people with Parkinson’s. 

And if racket sport is your thing, lots of gyms do indoor games such as table tennis, badminton and now pickleball. Some gyms provide free or subsidised general membership to people with Parkinson’s and their carers. 

• Read more about how physical activity can help you manage Parkinson's. 
• And there’s still time to sign up for a Walk for Parkinson’s here.