Continue Winning with PD Exercises and HIIT
One of Sarah E.’s favorite hobbies is going on five-day hikes and trekking for up to 8 miles a day. Does that sound impressive? Well, that’s because it is. But you know what's truly remarkable about Sarah? It’s that she's actually accomplishing all of this despite dealing with symptoms of Parkinson's Disease!
You see, Sarah was diagnosed with PD when she was just 53 years young in 2014. Now with all those years, you might expect Sarah to be weaker, but nope. She's still thriving. In fact, she and her husband even went on a couple of backpacking trips together to prepare for her first official hike through the Pacific Crest Trail with a group called “PasstoPass”.
Sarah and her husband were practicing for the trip but they did it in Desolation Wilderness in Northern California. And mind you that was at a 6,000 feet elevation! Amazing, huh? But with all of these exploits, you might wonder, “What is she doing to keep herself that strong?” Well, the answer is simple: EXERCISE.
Have you ever heard of the phrase “train hard to fight easy”? That’s what Sarah has been doing all this time. She started exercising right after her diagnosis because she figured that it was the best way to slow the progression of PD. One of the routines that got her through the hills? High-Intensity Interval Training.
What is HIIT?
High-intensity Interval Training is a type of exercise that raises your heart rate by combining short bursts of intense activities with long recovery intervals. For example, if you run for 30 seconds, walk for 1 minute or more, and then do this set several times, you’re already doing HIIT. This gets your heart pumping and your lungs out of breath!
Of course, all kinds of exercises are great for Parkinson’s, but challenging workouts like HIIT build stamina, train your muscles and even improve memory. But why though? What’s so special about this exercise and are there studies to prove the claims? Well, yes there are.
You see, one of the biggest effects of HIIT on the brain is increased hippocampal activity. Now the hippocampus is mostly involved in our emotions, learning, and memory so having a healthy hippocampus means improved mood and slower progression of dementia. Plus, this part of the brain can also secrete greater amounts of BDNF or brain-derived neurotropic factor which may then lead to the growth of new neurons and greater dopamine production. This research was done on how HIIT helps increase the levels of BDNF in people with Parkinson’s Disease and it’s a great read if you’d like to know more.
Another informative study was published in 2023 and it was about how HIIT can help people with Sarcopenia. Sarcopenia is a condition where muscle mass and function decreases rapidly over time on people with more advanced age and people with PD.
In this research, two groups were asked to train with two types of exercises - one with high intensity and the other with moderate intensity exercises. The results were measured on their “off” state when the effects of their PD medicines are most minimal. Both exercise programs were shown to improve muscle function of those who joined. However, 75% of the participants who practiced HIIT were noted to have improved muscle function and lesser Sarcopenia symptoms. Isn't that just promising?
How do you start doing HIIT?
Now according to health guidelines, the goal is to get at least 150 minutes of moderate to high intensity activity every week. This may sound easy on paper, but for those who are just starting out, it can be a challenge. But here’s a simple way to get you going with HIIT if you haven't yet.
Let’s say you want to incorporate HIIT to your walking routine. You can begin by doing your warm-ups, then running or jogging for 30 seconds, and then going back to walking for 1 minute or more. Alternating between running and walking is how you do simple HIIT.
And the great thing about this training is that you can use it on other exercises like cycling, jumping rope, or even squats. The main thing is to amp up your exercise by adding short bursts of high intensity activity and following it up with periods of recovery. You can do this whether you’re outside, at the gym, or even at home!
Sarah does this too. She’s been part of our Rogue family since 2020 and she does the recorded HIIT classes to keep leveling up her routines. Here’s what those recorded classes look like.
Two things to consider when doing HIIT
Now that you know how to start doing HIIT, it’s time to know what to consider before officially diving in to ensure your safety and to maximize the benefits of the exercise. Here are some of the things you need to check:
Your exercise timing - The recommended time to do HIIT exercises is when you feel your best or you’re experiencing fewer motor symptoms. This will ensure that you’re in control of your movement to the best of your extent. If you’re taking PD meds, it typically means you’re in your “on state”.
Your fitness level - Exercises should be done slowly and with control. Be sure to only do activities that fit your fitness level and your comfort. Yes, HIIT is about challenging yourself but if you're a newbie, you also shouldn’t compromise your safety. If you find it hard to do some routines, talk to your physical therapist or doctor on what should be done and what should be modified.
It’s time to win with PD exercises and HIIT
Are you ready to get started with HIIT? Then it’s time to exercise and keep winning just like Sarah! If you’ve only seen exercise as something you need to do “just because,” then let Sarah’s story be a reminder that you have to exercise and stay healthy so that you can continue doing things that you love doing. You need to continue challenging yourself so you can go on hikes, play with your grandchildren, and ultimately live life to the fullest even with Parkinson’s.
Want to know more about how Sarah used HIIT and other exercises to continue being active and engaged? Listen and be inspired by her story in this exclusive interview.
start your own HIIT routines
Excited to start your own HIIT routines like Sarah did?
You can check out our video gallery and online classes here.
Or if you’re in the California area, how about visiting our gym for in-person classes?
Keep pushing boundaries and continue winning. We’ll be here for you!