By Penelope A. Domogo, MD
Parkinson’s disease is one of the modern diseases although not common. It became popular when the legendary Muhammad Ali publicly acknowledged he had Parkinson’s disease.
Parkinson’s disease develops when certain cells in a small area deep in the brain, called substancia nigra, begin to break down. These special cells manufacture dopamine, a chemical that is important for smooth coordinated body movement, mood and some other functions. When the brain has less dopamine, the body has a harder time moving the way it should.
Most people who develop Parkinson’s are older adults, usually over 60. However, it can happen earlier, though this is less common. Both men and women can get it.
Symptoms can be noticed while doing daily activities like planting, weaving, or carrying loads:
· A slight shake or tremor in one hand
· Stiffness in the limbs, making it harder to bend or move
· Slower movements, such as taking longer to stand up or walk
· Changes in handwriting (letters becoming small or cramped)
· A softer voice or reduced facial expression
These signs do not appear all at once and they develop slowly. Sometimes a person might ignore them because they seem mild at first and seem just part of growing old.
At this time, there is no cure for Parkinson’s. However, there are medicines and exercises that help control symptoms and allow people to live meaningful and productive lives for many years. Here are simple exercises that patients can do: (Healthy people can do these also.)
1. Stretching (Flexibility)
Neck stretch: Slowly tilt your head side to side and forward/back, holding each position for 10–15 seconds.
Arm and shoulder stretch: Reach one arm overhead and bend gently to the side; switch arms.
Leg stretch: Sit on a chair, extend one leg forward, and gently reach toward your toes. Hold for 10–15 seconds.
Benefits: Reduces stiffness and keeps muscles flexible.
2. Balance Exercises
· Heel-to-toe walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other.
· Standing on one leg: Hold onto a chair for support if needed and lift one foot off the ground for 10 seconds; switch legs.
· Weight shifting: Stand with feet shoulder-width apart, slowly shift weight from one foot to the other.
Benefits: Improves balance and reduces the risk of falls.
3. Strength Exercises
· Sit-to-stand: Sit in a sturdy chair and slowly stand up, then sit down again. Repeat 10–15 times.
· Wall push-ups: Stand a few feet from a wall, place hands on it, and do slow push-ups against the wall.
· Leg lifts: While sitting, lift each leg straight out and hold for a few seconds.
Benefits: Builds leg, arm, and core strength, which helps with walking and daily activities.
4. Coordination Exercises
· Finger taps: Tap each finger to your thumb one at a time.
· Clapping exercises: Clap hands in rhythm or in front of the body to improve hand-eye coordination.
· Marching in place: Lift knees high and swing arms.
Benefits: Helps maintain fine motor skills and coordination for daily tasks.
5. Breathing and Posture Exercises
· Deep breathing: Sit or stand upright, inhale deeply through the nose, exhale through the mouth. Repeat 5–10 times.
· Back stretch against wall: Stand with your back against a wall, shoulders relaxed, head straight. This encourages good posture.
Benefits: Helps maintain upright posture and improves lung capacity.
Tips for Safety
1. Hold onto a chair or counter if balance is a problem.
2. Move slowly and deliberately—avoid sudden motions.
3. Exercise daily if possible, but stop if you feel pain, dizziness, or unusual fatigue.
4. Start with 5–10 minutes and gradually increase time as strength improves.
5. Consistency matters more than intensity.
Just like many modern diseases, there is no definitive cause identified that causes Parkinson’s disease but it is a fact that more people are getting affected by Parkinson’s. Researchers have found out certain risk factors like exposure of perticides and chemicals and repeated brain injury. In the overall, health authorities agree that a general healthy Iifestyle as prevention of any disease. So here we are again, reminding you to:
1. Stay physically active.
Regular walking, stretching, and farming activities help keep the brain and body strong.
2. Eat a variety of naturally-grown vegetables and fruits, nuts and berries.
Foods rich in antioxidants—like sweet potatoes, malunggay, bananas, leafy greens, and local berries—support brain health.
3. Avoid unnecessary exposure to pesticides and chemicals.
Go organic.
4. Protect your head.
Head injuries have been linked to a higher chance of developing Parkinson’s. I have never been a fan of boxing but I have a niece who was a boxer so I was always anxious when she had a fight. Now she has a husband who is a boxer so you can imagine my prayers for him. Wearing helmets when riding motorcycles or working in steep areas is important.
5. Stay socially and mentally active.
Talking with others, reading, writing, teaching, singing, and participating in community and church activities help keep the brain engaged.***
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“If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you.” James 1:5
