Parkinson’s movement resource hub

Exercise is the only known way to slow Parkinson’s progression

Simple movements you can do at home to support mobility, balance, posture, coordination and confidence in everyday life.

5 Easy At-Home Exercises for People with Parkinson’s

Try to include these exercises regularly throughout the week. Around 3–5 days a week is a good starting point. Daily practice can also be helpful if it feels comfortable. Consistency is key.

1. Strength and independence

Sit-to-Stand

From a sturdy chair, stand up tall and sit back down with control.

Repetitions: 8–12
Sets: 2

Why it helps

Builds leg strength and improves independence for everyday tasks like getting up from a chair or the sofa.

Sit-to-Stand: start seated. — Start seated
Sit toward the front of the chair. Feet flat on the floor, hand on the chair if needed for support.

Sit-to-Stand: finish standing tall. — Finish standing tall
Stand up fully, tall and steady. Pause, then sit back down slowly with control.

The scientific evidence is very strong.

Research shows that exercise leads to functional improvement and can slow the progression of symptoms in Parkinson's. You're not just moving – you're making a difference.

2. Coordination & movement amplitude

Marching in Place

Lift one knee at a time and swing your arms in big, rhythmic movements.

Duration: 30–60 sec.
Sets: 3

Why it helps

Helps improve coordination, balance, and confidence when walking by practising steady steps and lifting your feet clear of the ground.

Marching in Place: lift knee. — Lift knee
Lift one knee at a time to a comfortable height. Swing your arms in big, natural movements.

Marching in Place: keep chest tall. — Keep chest tall
Stand tall with your shoulders relaxed. Keep your core engaged and maintain a steady rhythm.

Stay independent

Exercise improves your mobility, balance, and strength so you can keep doing what matters most.

Protect your body and mind

Physical activity can boost your mood, energy, and mental clarity.

3. Mobility & flexibility

Side and overhead reaches

Reach out to the side, then up overhead, alternating arms.

Repetitions: 8–10 per side
Sets: 2

Why it helps

Improves shoulder and trunk mobility, helps reduce stiffness and supports better posture and reach in daily activities.

Side and overhead reaches: arms wide. — Arms wide
Stand tall with your feet hip-width apart. Extend both arms out to the sides at shoulder height.

Side and overhead reaches: then reach up. — Then reach up
Reach one arm up overhead as high as is comfortable, while the other arm lowers slightly. Return to arms wide and switch sides.

Every movement counts

You don't need to do a lot to see benefits. Consistency is key: a little each day adds up.

You have more control than you think

Exercise empowers you to take charge of your condition. It's an active way to care for yourself—today and for your future.

4. Mobility & posture

Seated trunk rotations

Sit tall and gently rotate your torso to each side.

Repetitions: 6–8 per side
Hold: 3–5 sec. each side

Why it helps

Improves trunk mobility, reduces stiffness and supports better posture and everyday movement.

Seated trunk rotations: start tall. — Start tall
Sit near the front of your chair. Feet flat on the floor, knees hip-width apart. Lengthen your spine and relax your shoulders.

Seated trunk rotations: rotate gently. — Rotate gently
Turn your torso to one side as far as is comfortable, keeping your hips facing forward. Pause, then rotate to the other side. Keep your movements slow and controlled.

Understand why movement matters

Why is exercise important for Parkinson’s? How much exercise should I aim for? Find out more in our exercise FAQs.

5. Balance

Supported single-leg balance

Stand next to a stable surface and practice balancing on one leg.

Duration: 10–20 sec. each leg
Rounds: 2–3

Why it helps

Improves balance, stability, and leg strength, supporting safer movement in daily activities.

Supported single-leg balance: stand tall. — Stand tall
Stand close to a stable surface and hold on lightly for support. Keep your posture tall and your core engaged.

Supported single-leg balance: lift one foot. — Lift one foot
Lift one foot off the floor by bending your knee slightly. Hold your balance and keep your hips level and steady.

Partnership for more exercise

We partner with Rock Steady Boxing, a leading organization helping people with Parkinson’s improve their lives through exercise. Learn more

Find a class near you
Through this partnership, we’re making Parkinson’s training more accessible — in gyms and at home. Find a class near you here.