Balance Training & Parkinson's Disease

Balance training is performing exercises that help improve your ability to stay upright and maintain your balance while moving or standing still. It’s aim is to improve postural control, enhance your coordination, improve stability, strengthen muscles in your legs and core, and most importantly help reduce your risk of falling

Examples of Balance Training

Balance is something we use in our everyday lives and there are many creative ways to challenge it. Some examples of balance training include:

Static balance exercises - this is where you are attempting to balance your body while standing or sitting still. Examples include standing on one foot, standing with your feet together and your eyes closed, or standing still on an uneven surface like a foam mat. 

Dynamic balance exercises - These include balancing your body while moving, such as walking with a narrow base of support like you are on a tight rope or balance beam, stepping on and off an uneven surface, or having a catch with a ball while standing on an uneven surface which requires you to reach outside your base of support while maintaining your balance. 

Perturbation-based exercises are also another type of balance activity. These can be more challenging and usually involves an outside source trying to knock you off balance. Examples include standing on a wobble board, or standing on an unstable surface while another individual gives a slight push or pull to you in different directions. 

There are also exercise classes that have a lot of balance components such as Tai Chi and Yoga that can include static and dynamic balance exercises.

Wii-Fit balance games can also be used and are common in physical therapy practices to make balance training into a fun and challenging game. 

And there are many sport activities that have a component of balance involved with some of the most challenging being paddle boarding, surfing, ice skating, dancing, skiing and snowboarding. 

Please note: Some types of exercise fall into more than one category, like boxing, which can have many balance components involved, as well as aerobic, and strengthening aspects. Or yoga, which can be considered flexibility, strengthening and balance training. These are great full body options that can help you check off multiple categories of exercise in one class.

Balance Training & PD

Parkinson’s Disease is often associated with gait dysfunction and postural instabilities. The areas of the brain affected by PD can cause deficits in your “righting reflexes.” This is where if your body sways off its base of support, it might take too long to “right” itself back to stability.

This then increases the risk of falls and subsequent consequences such as hospitalizations, fractures, head injuries, and burden on healthcare resources. In fact, research has shown that anywhere from 43-68% of people with Parkinson’s have at least 1 fall a year. Working on and challenging your balance control can help improve reaction time, retrain your righting reflexes, improve your gait, and prevent falls

Balance Training Amount

The Parkinson’s Foundation in collaboration with the American College of Sports Medicine recommends incorporating balance training 2-3 days per week, with daily integration if possible.

Since balance training's purpose is to challenge your balance, know that a risk of a fall is possible. Always take precautions with having something next to you to grab if you feel that you may not be able to recover your balance, or have someone there with you who can support you if needed. 

Remember

Remember, there is no “one size fits all” exercise program, as this greatly depends on your symptoms and your safety. Always speak with your healthcare provider prior to starting a new routine. And as always, consistency with an exercise routine is key, so make sure it's an activity you enjoy!