4. Rest Is Not the Same as Sitting
Fatigue is one of the most reported challenges in Parkinson’s. But one of the webinar’s most memorable points was that true rest is often misunderstood.
As Sasha emphasised, “Simply sitting in a chair does not fully rest the body. The spine is still supporting weight, and muscles remain active.” She added, “True rest is horizontal — ten minutes of lying flat can genuinely help de-load the body.”
That might involve lying flat on a bed, reclining fully on a sofa, or resting on a mat on the floor for 10 minutes.
“People with Parkinson’s are similar to elite athletes — the brain and body are working hard all day, and like elite athletes, rest needs to be deliberate,” Sasha explained.
Restorative Breaks That Actually Help
Clare and Sasha shared several strategies that can restore energy during the day:
- Short mindfulness breaks outdoors
- Gentle breathing exercises
- A short daytime nap of around 30–45 minutes
- Watching something genuinely funny
Clare also highlighted the value of humour, noting that “watching a good comedy program for half an hour” can be beneficial too.
Breathing techniques recommended by Clare
Clare recommends simple breathing techniques that can help regulate the nervous system and bring a sense of calm when symptoms feel overwhelming.
- Square breathing Visualise a square in front of you. As you breathe in, trace one side of the square upward. Hold your breath as you move across the top. Breathe out as you trace down the next side, then pause again along the bottom before repeating. This steady, structured rhythm can help slow both the breath and the mind.
- Extended exhale breathing Breathe in gently for a count of 2, then breathe out slowly for a count of 4. Lengthening the exhale helps activate the body’s relaxation response, making it particularly useful during moments of stress or anxiety.
5. Mental Exercise Matters Too
Physical movement is essential, but mental stimulation plays an equally important role.
“Obviously, if you’re working, that’s cognitive exercise enough, so we don’t want to overload. But if you’re not working, then yes, definitely… keeping your brain as active as possible is definitely important,” Clare explains.
Examples include:
- Crosswords
- Sudoku
- Jigsaw puzzles
- Quizzes or board games
- Hobbies that involve fine hand movement
Interestingly, many upper limb exercises also double as cognitive tasks, because they require coordination, attention, and sequencing.
One webinar attendee shared that regular Sudoku and crossword puzzles made a noticeable difference to their daily thinking and focus.
6. When Confidence Takes a Hit
Falls and setbacks can happen. When they do, confidence often takes a significant knock.
Clare emphasised the importance of addressing not only the physical response but also the thought patterns that follow.
Her strategy, grounded in cognitive behavioural therapy principles, involves a simple sequence:
Stop → Think → Plan → Do
As Clare explained, “when we feel anxious, the Parkinson’s brain needs to deal with that, and not with what they’re doing at the time… so if you’re struggling, stop what you’re doing and breathe.”
She also emphasised that symptoms can vary from day to day: “You cannot do something one day that you did yesterday fine. Today is a real struggle… and people think their Parkinson’s is getting worse, when actually it’s not.”
Clare noted that factors such as fatigue, stress, or multitasking may also contribute to these fluctuations.
7. Community Is Non-Negotiable
The final takeaway from the webinar may be the most powerful of all.
Social connection is not just enjoyable — research suggests it may play an important role in supporting wellbeing and aspects of cognitive health in people living with Parkinson’s. (1) Conversely, the research also suggests that social isolation has been associated with poorer health outcomes and may contribute to increased risk of cognitive decline in Parkinson’s populations. (1)
For many people with Parkinson’s, community can take many forms:
- Parkinson’s exercise groups
- Walking football, golf, or cricket groups
- Local support meetings
- Coffee mornings
- Online communities
Joining a group for the first time can feel daunting.
But as Sasha noted during the session, almost everyone who tries it says the same thing afterwards: They’re glad they did.
Her personal rule is simple. Have at least one thing every week that you genuinely look forward to. It doesn’t have to be big. Coffee with a friend counts. So does a video call with family.
What matters is having something in the calendar that brings connection and joy.
The Takeaway: Parkinson’s Care Is a System
Medication. Movement. Rest. Mental stimulation. Community.
None of these element’s work in isolation. But when they are intentionally built into a routine, they can support a more sustainable approach to living with Parkinson’s.
An integrative approach doesn’t mean adding more pressure to your day. It means designing a routine where each part supports the others. Small adjustments, repeated consistently, can make a meaningful difference.
Reference:
(1) Papa, S.M., Brundin, P., Fung, V.S.C., Kang, U.J., Burn, D.J., Colosimo, C., Chiang, H.-L., Alcalay, R.N., Trenkwalder, C. and and the MDS-Scientific Issues Committee (2020), Impact of the COVID-19 Pandemic on Parkinson's Disease and Movement Disorders. Mov Disord, 35: 711-715. https://doi.org/10.1002/mds.28067
Disclaimer: This blog is for informational purposes only and does not constitute medical advice. The information presented is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. The information provided is intended to be a general resource. Always seek the advice of your qualified healthcare provider for any medical concerns. Never disregard professional medical advice or delay in seeking it because of information presented in this Blog. SYMBYX is not liable for any actions or omissions taken based on the information presented in this content.
