Working Out with Parkinson's and Finding Inspiration

I have been involved in the fitness field for the last 25 years as a gym owner and personal trainer. I have worked with a lot of people with countless challenges through the years.  Now with challenges of my own, I am starting to think back about people in my life and how they have overcome adversity.  My friend and client, Susan, came to mind right off the bat.  Other than being one of the nicest people in the world, she also competed at a world class level representing the U.S. in the paraolympics powerlifting, specializing in the bench press. Susan was a postal worker delivering the mail one day when her mail car flipped.  Susan was instantly paralyzed from the waist down.  Tragic, unfair, sad, heartbreaking for Susan.  These are words that describe her situation, but the words that actually describe Susan are joyful, positive, kind, determined and champion.  Unlike us PD challenged - I think that's politically correct - our problem is creeping up on us slowly.  We see it coming and we can take steps to slow things down and plan ahead for our future (Go Research!)  For Susan it changed in a moment.  One second you walk, and the next you don't. When you face this type of adversity your character is revealed.  Susan could have felt bad for herself, and who could blame her.  Instead Susan looked for another path, one that led her to the paraolympics, wearing the red white and blue showing her fellow Americans with challenges that even though she could not stand up from her wheelchair, she did rise up to represent her country and show how to beat adversity back.

For my part in all of this, I trained Susan in powerlifting.  The bench press was her event and every week leading up to the games, we would meet at the gym.  Susan would always greet me with a big smile and enthusiastic, "how are you doing?"  I see a lot of people walk into the gym - I still call it the gym, not the fitness center. I think people get work done at the gym, but might do more socializing at a fitness center, but I digress! As I was saying, I saw a lot of grumpy faces at the gym, people coming in from long commutes, thinking what a pain in the butt, I still need to work out.  Then there's Susan in her wheelchair, bright-eyed and ready to go. She was the one who actually had the right to be grumpy.  Instead through her smile and determination, she chose to inspire.  At a body weight of 145 pounds, Susan bench pressed well over 200 pounds.  Free weight bench press is hard enough with the use of your legs for balance.  It's 10 times harder without. Susan was undeterred, competing in more than one paraolympic game and several area powerlifting competitions.

We need to take this same can do attitude in our approach to PD.  I am early on in my PD and I know that movement is the key, a must! We all need a plan on how we can help our bodies fight off PD as long as we can to improve our quality of life and buy time until a cure can be found.

As a trainer I can't help any of you without being there.  We all have to be evaluated separately, no cookie cutter routines. For my workout I use free weights and some machines. The benefit of free weights is that it makes both sides of your body work together.  It forces me to keep balance and trains all those small supportive muscle groups that machines tend to bypass. My next choice is machines.  This is great for the stage where balance becomes an issue.  Machines put you in the right position and keep you in the correct range of motion.  This makes machines safer for your use also.  I always work out my big muscle groups first; legs, back, chest, then shoulders, biceps, triceps and abs last. Working out big to small muscle groups is a good rule of thumb.  Also, do not hit the weights every day.   Allow your body to recuperate.  I split my body parts up and work out 3 to 4 times per week with weights. I also work my cardio every day except Sunday walking evenings (fast pace) with my wife, weather permitting (use sunscreen if out in the sun, we are more susceptible to skin cancer).  I'm on Parky 1, my stationary bike (check out previous blog), 30 to 45 minutes almost every day. I feel better after biking.  Lots of studies are out there with empirical evidence of the benefits of bike riding.  Once again, a stationary bike is much safer than outdoor biking.  Although I might give outdoor biking a try this summer.

In addition to exercise, proper nutrition is very important.  We need to support our bodies.  Check with your doctor to see if you can have a consult with a nutritionist. As far as my diet, I watch my portions.  You would be surprised by what people think a serving is.  Measure one cup of rice or pasta and put it on your plate.  You will be amazed.  I eat frequently.  It helps my metabolism,.  I drinks lots of water (shocking new information! lol).  I take a multivitamin, CQ10, calcium, omega 3, no magic pill, just healthy. 

Be like all of those Parky Warriors I read about who climb mountains, run marathons, and enter bike races.  We must be undeterred.  Take charge, make a plan for your health, and take a lesson from my friend, Susan.  Don't quit on life.  Anything is possible.

P.S. - If anyone has questions about working out that I might be able to help with, please contact me at my e-mail address, pymovelive@gmail.com.   And remember, never begin any exercise program without consulting your physician first.