Can Exercise Help Fatigue?
- Jud Eson
- Mar 26
- 2 min read
Many people with PD report fatigue as a symptom. It might be counter intuitive, but exercise can actually help with fatigue. Let's get into it.
Some people may report feeling like their limbs are heavier or that they are a wet rag. Some days you may feel ready to tackle the world, other days you may feel like you've been tackled a million times. Fatigue can accompany bradykinesia, or slowness of movement. I hear from lots of people that people are concerned about exercising because they don't want to make their fatigue worse. They feel like they need to rest and take it easy. Continuing to rest will lead to more fatigue down the road. Exercise may cause an increase in fatigue in the short term, but long term you will be happy you didn't default to resting.
Why does exercise reduce fatigue?
Sleep
Poor sleep is a huge contributor to fatigue. The more regularly we exercise, the more regular our sleep cycle is. Exercise helps promote deep sleep and helps us fall sleep more quickly.
Cortisol
Exercise helps reduce our cortisol levels, which has a serious impact on our physical and mental health. High cortisol levels contributes to poor acute stress regulation, increased pain, impaired immune system, and increased fatigue!
Endorphins
Right after we exercise we experience an endorphin boost. This makes us feel more awake, energized, and overall more positive.
Improved endurance and strength
Overtime, exercise improves our endurance and strength. If our physical capacity is low, meaning we do not have the strength or endurance reserve to do the things we want to and still have energy left over, we will always be fatigued. If our physical capacity is higher, fatigue will be lower.
Which exercise is the best?
While my bias as a physical therapy is towards strength training and high intensity interval training, the best exercise is the exercise you will stick with!
Options can include
Aerobic exercise. Bike, swim, walk, run, row, the list goes on. Aim for 150-300 minutes of moderate aerobic exercise each week.
Strength training. Aim for at least 2 days of resistance training a week. See a physical therapist if you are unsure how to start a strength training program.
Yoga. Yoga can help improve balance and your core strength.
Sporting activities. Pickleball, softball, basketball, any sport that gets you moving!
Dance. Dance can improve endurance, coordination, and balance.
Start low and slow, then build
Avoid the boom and bust cycle. Starting slow with just a few minutes of exercise and slowly building will lead to better compliance and reduce your risk of injuries. It is important to note that at first you may not experience big changes, but if you stick with it and increase the intensity, you will see positive changes!
Set weekly to monthly goals to help keep you on track. Include family and friends to help keep you accountable and to make it more fun.
Always speak with your doctor before starting exercise. Contact your physical therapist if you need help structuring a program.
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