Why Walking Changes with Parkinson's
Parkinson's disease affects the basal ganglia, the brain region that automates movement. Walking is normally automatic — you don't think about each step. But when the basal ganglia falter, steps get shorter, feet start to shuffle, arm swing disappears, and freezing episodes can make your feet feel glued to the floor.
The encouraging news is that walking exercises work by teaching your brain to use conscious, deliberate pathways instead of the automatic ones. With practice, these deliberate movements become more natural. You're not just exercising — you're retraining your brain.
Stephen Jepson, a 93-year-old movement specialist and founder of Never Leave The Playground, has built his life around the idea that movement is medicine. His approach — varied, playful, challenging — is exactly what the brain needs to build and maintain strong walking patterns.
5 Walking Exercises That Improve Your Stride
Start with the exercises that feel most manageable. There's no pressure to do all five right away. Even practicing one consistently will help.
1. Exaggerated Stepping
This is the single most important exercise for Parkinson's walking. Stand tall near a wall or counter. Lift your right knee high — imagine you're marching in a parade. Swing your left arm forward in a big arc at the same time. Place your foot down heel-first with a deliberate, oversized step. Repeat with the other side.
How many: 20 exaggerated steps. Rest. Repeat 3 times.
Why it works: Parkinson's shrinks your movements without you realizing it. By deliberately making each step bigger than it needs to be, you recalibrate your brain's sense of "normal."
Make it easier: Hold the counter with one hand. Reduce knee height.
Make it harder: Add a verbal cue — say "BIG" with each step. Walk without wall support.
2. Backward Walking
Walking backward uses different brain pathways than forward walking, and it's surprisingly effective for Parkinson's gait training. Have a partner stand behind you, or walk alongside a wall you can touch. Take small, deliberate steps backward. Push off with your toes and reach back with your heel. Keep your body upright — don't lean forward.
How many: 10-15 steps backward. Rest. Repeat 3 times.
Why it works: Backward walking activates different motor circuits and improves overall gait flexibility. It also strengthens the hip extensors, which are often weak in Parkinson's.
Make it easier: Take very small steps. Keep one hand on the wall at all times.
Make it harder: Increase the number of steps. Add gentle arm swings.
3. Side-Stepping Along Counter
Stand facing your kitchen counter with both hands resting lightly on it. Step to the right with your right foot, then bring your left foot to meet it. Keep your steps smooth and even — don't rush. Take 10 side-steps to the right, then 10 to the left. Your body should stay facing the counter the entire time.
How many: 10 steps each direction. Repeat 3 sets.
Why it works: Side-stepping strengthens the hip abductors — the muscles that keep you stable during turns and when stepping sideways to avoid obstacles.
Make it easier: Take smaller steps. Keep both hands firmly on the counter.
Make it harder: Cross one foot over the other (grapevine step). Lighten your grip on the counter.
4. Obstacle Course Walking
Set up a simple course in your living room or hallway. Place pool noodles, rolled-up towels, or small books on the floor spaced 2-3 feet apart. Walk through the course, stepping over each obstacle with exaggerated knee lifts. Take your time — this isn't a race. Have a wall or furniture within arm's reach for support.
How many: Walk through the course 5 times. Rest between passes.
Why it works: Obstacles create natural visual cues that force your brain to plan each step deliberately. This builds the conscious stepping patterns that help prevent freezing.
Make it easier: Use flat objects (tape lines) instead of raised obstacles.
Make it harder: Add turns to the course. Carry a ball while walking.
5. Nordic Walking
Nordic walking uses specially designed poles that engage your arms with each step. This naturally creates the arm swing that Parkinson's tends to diminish, and the poles provide extra stability. Walk at a comfortable pace on flat ground, planting each pole as the opposite foot steps forward. The push-back motion of the poles encourages longer strides.
How long: Start with 10 minutes. Build to 20-30 minutes over several weeks.
Why it works: The poles force arm swing, improve posture, increase stride length, and provide four points of contact with the ground for better stability.
Alternative: If you don't have Nordic poles, walk with a deliberate, exaggerated arm swing — pump your arms like a power walker.
Treadmill Walking with Visual Markers
If you have access to a treadmill, you can add visual cues directly to the belt. Place small strips of colored tape on the treadmill belt about 18 inches apart. Set the speed to a comfortable, slow pace. Step over each tape mark as it comes toward you. Always hold the handrails. Start with 5 minutes and build up gradually.
Important: Never use a treadmill alone if you have significant balance or freezing issues. Have someone nearby, and use the emergency stop clip attached to your clothing.
Stephen's Video Program — $12.99
Watch Stephen Jepson, age 93, demonstrate balance exercises, walking techniques, and coordination drills that improve your stride. One-time purchase, lifetime access, all videos included.
Building a Weekly Walking Routine
- Monday, Wednesday, Friday: Exaggerated stepping + obstacle course (15-20 minutes)
- Tuesday, Thursday: Side-stepping + backward walking (15 minutes)
- Weekends: Nordic walking or a long outdoor walk with deliberate arm swings (20-30 minutes)
- Daily: A short walk around the house or block using big, conscious steps