Aerobic exercise, why is it so important?

One of the most common questions I get is, what should I be doing for my exercise? While a variety of exercises is always encouraged and recommended, aerobic exercise is one of the top recommendations I provide. 

In research, aerobic exercise has been shown to: 

• Improve Parkinson’s disease (PD) symptoms 

• Slow the progression of PD over time

• Provide neuroprotective effects counteracting neurodegeneration 

• Increase the body’s natural production of dopamine 

• Improve cognitive function 

This form of exercise has the most research to support the potential to improve symptoms and slow disease progression over time.

If you are curious about this research, click the links below to learn more.

“Aerobic Exercise: Evidence for a Direct Brain Effect to Slow Parkinson Disease Progression.” by J. Eric Ahlskog Ph.D, MD 2018

“Does vigorous exercise have a neuroprotective effect in Parkinson disease?” by J. Eric Ahlskog Ph.D, MD. 2011

“Exercise increases caudate dopamine release and ventral striata activation in Parkinson’s disease” by Matthew A. Sacheli et al 2019

“Aerobic Exercise Alters Brain Function and Structure in Parkinson’s Disease: A Randomized Controlled Trial” by Martin E. Johansson, MSc et al 2022

Hopefully, I have encouraged you to start or continue your aerobic exercise. Here are my 4 tips for getting started and/or improving your endurance.

My 4 tips:

1. Pick the type of aerobic exercise that appeals to you:

   Options can include but are not limited to hiking, cycling, stationary bike, elliptical trainer, swimming, jogging, running, skiing, dancing, and walking with more intensity. Pick what you are excited about. If you build fun around your exercise, your brain learns to crave it and exercise becomes more sustainable for lifelong benefits.

2. Frequency:

   Most research supports 3 days/week aiming for 30 minutes or more. If this feels like a lot, start slowly working up to 30 minutes of continuous exercise and/or 3 days/week. Starting slow will ensure sustainability and help prevent injury with starting.   

3. Prepare your body:

   Warm up your muscles and joints for this exercise. Dynamic movement like walking before jogging or slowly increasing speed or resistance on your bike is encouraged. Also, a cool down is helpful to allow for gradual recovery to your pre-exercising state. A cool-down often involves stretching.

4. Hydrate:

   Make sure you are getting adequate water intake before, during, and after exercise. It not only helps replace the fluids you lose when you sweat, but it helps improve your performance with your exercise.

* If you are new to this kind of exercise, hesitant, or have other health conditions impacting your heart and/or lung function then I recommend you get evaluated by your medical team before you vigorously engage in this form of exercise. 

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