12 days of winter activities
Title here
Introduction
Winter can sometimes feel like a challenging time to be active, but regular movement becomes even more important for people living with Parkinson’s when the nights draw in and the weather gets colder.
This advent calendar from Parkinson’s UK offers 12 accessible exercises that you can do from home or when you’re indoors over the festive period.
Open a new window or bauble each day, or mix and match the movements to create your own routine.
12 days of winter activities
Open a new window or bauble each day, or mix and match the movements to create your own routine.
Day 1: seated marching
10 marches per leg
Action:
Sit in a sturdy chair with your feet flat on the floor.
Lift one knee high towards your chest, and as it lowers, lift the other as if marching in place.
Want to do more?
Add more marches, or try a standing march while holding on to a firm surface.
Day 2: arm reaches
10 lifts of each arm
Action:
Seated or standing.
Lift one arm up toward the ceiling, then lower it.
Repeat with the other arm.
Want to do more?
Add more reaches, try a punching motion, or repeat the activity from day 1.
Day 3: side to side stepping
10 steps to each side
Action:
Stand with your feet hip-width apart or balance against a firm surface such as a wall.
Step one foot out to the side, then take the other foot to meet it. Step back to the middle, then repeat in the other direction.
Want to do more?
Add more steps, or repeat days 1 and 2.
Action:
Sit comfortably in a chair. Lift one foot off the ground and roll your ankle in a circular motion.
Repeat this with the other foot.
Day 4: seated ankle rolls
10 rolls per foot
Want to do more?
Add more rolls, or repeat the activities from days 1 to 3.
Action:
Sit or stand.
Roll your shoulders forward in a circular motion, then backward.
Day 5: gentle shoulder rolls
10 rolls of both shoulders
Want to do more?
Add more rolls, or repeat the activities from days 1 to 4.
Day 6: wall push-up
10 push ups
Action:
Stand facing a wall.
Place your hands on the wall at shoulder height.
Slowly bend your elbows to bring your chest closer to the wall, then push back.
Want to do more?
Add more push-ups, or repeat the activities from days 1 to 5.
Day 7: seated twist
10 twists to each side
Action:
Sit in a chair with your feet flat on the floor.
Twist your upper body to one side, placing your hand on the opposite knee for support.
Hold for a few seconds, then switch sides.
Want to do more? Add more twists, or repeat the activities from days 1 to 6.
Day 8: toe taps
10 taps per foot
Action:
Sit in a chair.
Tap your toes on the floor as if tapping to music.
Want to do more?
Try more toe taps, or repeat the activities from days 1 to 7.
Day 9: neck stretches
10 head tilts to each side
Action:
Sit or stand.
Tilt your head to one side, bringing your ear towards your shoulder.
Hold for a few seconds, then repeat the motion on the other side.
Want to do more?
Add more stretches, or repeat the activities from days 1 to 8.
Day 10: reach to the sky
10 reaches up and down
Action:
Sit or stand. Reach both arms above your head and hold for 10 seconds, then bring them down to your sides.
Increase the difficulty by holding a weighted object such as a tin of beans or a ball.
Want to do more?
Add more reaches, or repeat the activities from days 1 to 9.
Day 11: throw and catch
10 throws and catches
Action:
Sit or stand.
Throw a ball or soft object and try to catch it. You can do this on your own, or with a partner.
Want to do more?
Increase the number of throws and catches, or repeat the activities from days 1 to 10.
Day 12: head, shoulders, knees and toes
10 per movement
Action:
Sit or stand.
Combine all the movements from the last 11 days, incorporating your head, shoulders, knees and toes.
Want to do more?
Add more actions from previous days.
Find more ways to get active