During one week last summer, I heard the same serious story from four people. Janice (a relative-in-law), Anna (a neighbor), John (an acquaintance and ‘classmate’) and a woman from California I met briefly as we both basked in the sun outside the Oregon Shakespeare Festival – had all recently been diagnosed with Parkinson’s. However, as a spoiler-alert, this post is not only for those with Parkinson’s Disease (PD).
After hearing these accounts, part of my reaction was to wonder if this uptick was anecdotal, or if it represented a real rise in diagnosis. Parkinson’s (PD) is not an easy condition to confirm. It’s a neurodegenerative disorder, one affecting the nervous system, thus movement. But not just movement. At times, the numerous types of symptoms can seem so disassociated that patients are often relieved to have a diagnosis to call by name.
[By the way, according to Neurology Times, PD is the fastest growing neurological disorder.]
Symptoms typically start slowly and most often progress, although the prognosis of the rate of progression is also not easy to confirm – and is not the same for everyone. Most often the first typical indication is a resting tremor, often called a “pill-rolling” tremor. But balance issues and an awkward gait may soon follow and generally are more concerning.
PD celebrities, Michael J. Fox and Mohammad Ali, have often lamented that there is no cure. And there isn’t. That’s the bad news. Patients with this diagnosis may opt to stop there – decide to simply enjoy what they can, how they can, giving up what they must while still enjoying life. It’s a choice. When I spoke to the woman from California about boxing, she dismissed it. She explained her disinterest saying “It’ll just progress anyway,” as she prepared to be helped into the car at curb-side, a service provided by her husband.
Others have decided to fight back. They are encouraged by the premise that exercise (certain types) may slow (sometimes drastically slow) the progression of symptoms.
I said this post is not just about PD, nor is it just for boomers. In no small part, that’s because confident balance, ease of ADLs (Activities of Daily Living) and a stable walking-gait are important for most everyone as we age. Each is directly related to falls. [See ‘Are Slips and Falls Inevitable as we Age? Maybe.’] Balance-confidence alone is crucial to minimize the risk of falls.
The Boxing Connection?
Until recently, the connection between Parkinson’s Disease (PD) and boxing might have been a straight shot: Mohammad Ali > Boxing > Punch injuries > Parkinson’s. So who would suggest boxing as an activity for those already with PD, Alzheimer’s or who are getting older? Perhaps your neurologist.
OK, I need to fess-up here. This is not boxing where you receive blows; only where you deliver them. Otherwise known as non-contact boxing, it’s feasible and safe for most of us.
Is this someone’s cruel idea of a joke? Does it have any solid foundation? It’s not a joke and the research has been positive, even if new and limited. An oft-cited study from the journal Physical Therapy in 2011 was small (case study of 6 patients), but positive. It recorded multiple measures [1] at baseline, 12, 24 and 36 week periods. Continued improvements were demonstrated in balance, mobility/gait and ADLs. They note that subjects with mild PD symptoms showed improvements earlier compared to those with moderate or severe PD, but progress was noted for all. Many writing on the subject can’t resist the pun that “it’s a hit.” They’re right.
Other articles and, more importantly, patients choosing this activity (especially those who participate in a group) note the mental health aspect and quality of life gains garnered by working out with others grappling with the same situation. If your proclivity is to fight against disease, then no matter where you do it, at home or in a group, or how you do it – with a heavy bag, speed bag or with a ‘trainer’ wearing “focus mitts,” punching something can relieve lots of frustration.
Pugilism is from the root word ‘pugil’ – meaning fist –
and refers to a boxer.
Historically, it is the art of fighting with the fists.
These days, it may increasingly be associated with
the activity of boxing for health.
Women in particular, or rather older women in particular, have not been brought up to participate in all sports. Maybe tennis, golf or yoga. However, lifting barbells or even running have not always been on the radar, and aren’t for everyone. The image of the older woman is often working in the kitchen, perhaps a bit of gardening or sitting serenely somewhere safe. This doesn’t need to be a sustained stereotype. Without barbells or running, boxing can be fun and a useful activity. As cousin Janice puts it, “a program that is actually woman friendly, that teaches how to turn, how to balance, how to duck and weave is good for all older folks but especially for women of a certain age who were never taught how to exercise for their own health.”
More than Just Boxing
As highlighted in a Washington Post article, programs like Rock Steady may first seem to focus only on the fun ‘hitting-stuff’ part. [That’s where the media concentrates as well.] But it’s much more than just boxing. Programs can incorporate stretching, squats/squat jumps, agility drills (even skipping), footwork activities, jumping rope or rebounder work. Some surprisingly include HIIT (High Intensity Interval Training). It’s full body, multidirectional effort with constant changes in foot location, reaching, bending or gliding movements. Now, you’re tired, right?
Full body training is important with diseases like PD, Alzheimer’s or other degenerative neurological ones, as well as a host of others. Such training creates changes that can be positive either physiologically and/or by allaying symptoms.
I mentioned tremors, but that is not the only indicator that plagues the Parkinson group. The symptoms can include a shuffle (as often seen in stroke victims as well) with tiny steps that alter gait. Dystonia (muscle cramps or spasms related to brain disorders) is common, as is “low-voice syndrome” (in which vocal ability diminishes and the person finds socializing more difficult). Likewise, there are swallowing difficulties or the “Parkinson’s freeze.” (The latter is an almost total reduction of movement, known as bradykinesia, which is a slow or broken movement). None to look forward to. But hope is possible.
Boxing is one of the exercises discussed in a 2013 review (Lancet Neurology) that is comprised of “goal based” components. This refers to activities that improve brain function by demanding people pay attention constantly to where their body is and what it’s doing, making adjustments that respond to feedback around them. This enhanced brain function translates to better-quality movement. The review stressed activities such as tai chi and tango (among others) as well as boxing. The latter forces concentration on footwork, bending, and reaching. It’s rather like dancing since the boxer must stay aware of the signals given them by the ‘mitter’ (their partner). The patterns and combinations used may matter most for brain function. Such goal-based activities take advantage (and hopefully accelerate) the brain’s ability to adapt to change by growing new brain cells – an ability that wasn’t recognized only a short few decades ago.
How can You Start?
These programs are no longer rare. Many YMCAs or YWCAs have them. Balanced Boxing is one of the names to look for. Rock Steady Boxing, a program developed by a PD patient for those fighting against PD, has numerous locations. You can find one of their classes by visiting them at the link here and putting in your zip code (or that of a friend) to find the nearest locations. [https://www.rocksteadyboxing.org/find-a-class/] There are at least 3 boxing centers in my county in southern Oregon.
Or, you might simply choose to start an at-home program. You will miss the camaraderie of the group, which can’t be overstated. But, I guess at least you can pick your own music. If you convince yourself you are not ready for a group program (and of course you are), make sure to explore a home approach that makes your time and effort worthwhile. There’s no special clothing and little money need be spent on equipment, (sometimes you can even borrow from a program), but the basic moves and combinations are vital to get a little help with before proceeding. Check out already established guidelines or resources (see reference section for a start). And (as always)……….. “consult your physician first.”
Unrelatedly, another blogger recently contacted me about his site: www.BeforeTheLabel.com. I noticed that he has many good reviews of items (lots for men and outdoor activities). One article is a review of 10 Punching Bags. You might want to consider the options carefully before a purchase; the review covers size, type, cost, filler, materials, etc. Although definitely written for the amateur sport boxer in mind, you can easily read between the lines for your needs. On the other hand, contacting group programs providing for those with like-needs might be easiest for an appropriate recommendation. They’ll be happy to help.
Janice’s husband reminds me that Balanced Boxing can be done sitting or even in a wheelchair. That says it clearly. If you are in one of those situations, don’t let it keep you from discovering benefits that might currently seem unrealistic or unobtainable.
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Final Thought and Encouragement.
Pugilism may be plugged for Parkinson’s, but balance boxing may buy us all some more agility, motor sills, better posture, confidence – and all that good stuff.
Full disclosure – I have not attempted boxing yet. But I look forward to trying it – knowing its benefits are twofold. It may assure me better health and I could punch out frustrations without getting my own lights punched out.
Fighting with our fists to take on the feat of Aging with Pizzazz is low-hanging fruit, inexpensive and easy for us to start. And who knows, maybe fun. Folks using it already guarantee it’s ‘fun.’ One last statement from Janice provides a succinct summary of the benefits.
“Boxing is a good form of exercise that is not male or female biased,
it can be done from a sitting position, and… strengthens body core, arms and legs,
helps improve sense of the body in time and space,
thereby helping PD patients be more self-aware and safer as they move.
It is a good social opportunity and
it is a non-chemical treatment that can be self-monitored and applied.”
You can also see a “Ted Talk” video on Boxing for Parkinson’s.
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POST SCRIPT – special note
A group of children from Learning Haven were learning the benefits of physical exercise and games to maintain a healthy body. They were studying not only the benefits in younger years but for those in advanced years. They found an article from Medical Alert Advice that they thought would be of interest – and fun – for seniors. They asked me if I would spread the word. While not specifically about boxing, it’s related. I appreciated their initiative and effort to reach out – as well as their concern for others from another generation.
So for those of you interested, see their recommended link of “Sports and Games for Seniors – Fun and Exercise in One” at: https://www.medicalalertadvice.com/resources/sports-and-games-for-seniors-fun-and-exercise-in-one/
References:
Books:
I am Rock Steady – Fighting Parkinson’s.
Delay the Disease-Exercise and Parkinson’s Disease 2nd Edition. Spiral-bound – June 30, 2017
Undefeated! The Shadow Boxing Program for Parkinson’s by SmartXPD. Includes Videos to use at home.
Michael J Fox Foundation. Boxing article “Can Boxing Knock Out Parkinson’s Symptoms?
Rock Steady Boxing website – https://www.rocksteadyboxing.org/
Article: Pugilism for Parkinson’s: ‘Balanced’ boxers find program is a smash hit. NNY 360, Watertown Daily Times and Northern New York Newspapers.
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Pic: Image by andreas160578 from Pixabay [box-1331470_1920]
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- The study cites the following: “The outcome measures were the Functional Reach Test, Berg Balance Scale, Activities-specific Balance Confidence Scale, Timed “Up & Go” Test, Six-Minute Walk Test, gait speed, cadence, stride length, step width, activities of daily living and motor examination subscales of the Unified Parkinson Disease Rating Scale, and Parkinson Disease Quality of Life Scale.” ↑
Perfect!
That means a lot coming from someone who knows the activity. Thanks.
Terrific! Thanks.