It sounds a bit trite, but it’s true nonetheless: the best type of exercise when you’ve got PD is any kind of exercise you’ll actually do. Fortunately, just as Parkinson’s disease presents in a wide variety of ways, there is a wide, wide range of exercise types that can help you manage your Parkinson’s symptoms. Surely you can find something you like?

A great place to start is with Make Your Move, a reader-friendly, thoroughly researched publication of the Michael J. Fox Foundation. (See ‘Selected Resources’ list at bottom for additional links.) With clear text and inspiring first-person stories, Make Your Move can get you started on a personalized exercise path to taking control of your symptoms.
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A picture is worth 1,000 words (even if the somewhat wordy graphic from the American College of Sports Medicine below already looks to have 999 or so…):

My motivation to exercise is pretty straightforward: On days that I exercise I feel more alert and engaged with the world. Sometimes I even feel like my old self (well, almost). And I sleep better, too, which gives me a big boost the following day.
Here’s my own (idealized) exercise regimen, adhered to as strictly as time, energy, and willingness on a given day allow:
Aerobic activity: Lots of walking and run-walking, aiming for 10,000 steps (+/- 4 miles) a few times a week. When weather and/or failing old-guy joints intervene, I supplement with an exercise bike.
Strength training: I usually lift weights twice a week at a health club. (I’m still fairly strong for an old coot, but that “fairly” is a pretty big qualifier…). I rotate upper and lower body exercises, and move quickly enough through my reps that my heart rate sometimes gets up into the high-intensity range. I keep lobbying my neurologist to let me count this as an aerobic activity, too, but she’s not budging. (“I know you love your weightlifting, Mark, but…no.“)
Balance, Agility & Multitasking: I cannot praise boxing, specifically the Rock Steady Boxing program, enough. It combines agility and balance with the joy of shouting at, and whupping the tar out of, a boxing bag. (Bonus feature: you don’t actually have to get hit.) Seriously, if you have PD and can find a Rock Steady program near you, sign up! I have similar praise for dance, specifically ballet, which I do once a week, and of which I have waxed poetic in past posts.
Stretching: Lordy, I’d love to stretch less often! I have problems with restless leg syndrome, which on bad nights can wake me up a half dozen times; stretching helps temporarily alleviate the weird, heebie-jeebie sensations that come with RLS. So, yes…I stretch.
Okay, up and at ’em! Hopefully this information will help get you started on a sustainable exercise program. And if (more like when) you fall off the exercise wagon, climb back on as soon as you’re able. Your Parkinson’s isn’t going anywhere!
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Selected Resources:
Michael J. Fox Foundation, Make Your Move: Exercise for brain health and life with Parkinson’s (It’s free, after you register on the first page.)
Parkinson’s Foundation: Exercise
American College of Sports Medicine (with the Parkinson’s Foundation): Exercise Guidelines for Parkinson’s (A more in-depth look at the benefits of exercise.)
Rock Steady Boxing (Search for a gym near you!)
SF Ballet’s Dance Class for People with Parkinson’s (Completely free! If you don’t live near San Francisco, fear not – there’s a Zoom class every Tuesday that you can take from anywhere.)
