Living Well with Parkinson’s Disease in North Dakota: Practical Tips for Everyday Life

by: Kari Torgerson

As a physical therapist working with individuals in North Dakota, I see firsthand how Parkinson’s Disease (PD) affects movement, balance, and overall quality of life. Our unique climate and rural lifestyle can add extra challenges—but with the right strategies, people with Parkinson’s can stay active, independent, and safe year-round.

Here are practical tips to help manage Parkinson’s in North Dakota:

1. Stay Active—Even During Long Winters

Regular movement is one of the most powerful tools for managing Parkinson’s symptoms like stiffness, slowness, and balance issues.

Try this:

· Walk indoors at malls, community centers, or indoor tracks during icy months

· Perform Parkinson’s-specific routines such as LSVT BIG or PWR! exercises

· Focus on exercises that emphasize big movements, posture, and rotation

Tip: Consistency matters - aim for daily movement.

2. Be Smart About Ice and Snow

North Dakota winters increase fall risk significantly, especially for those with balance challenges.

Safety strategies:

· Wear boots with strong traction or add ice cleats

· Use walking poles, cane, or walker for added stability

· Take shorter, deliberate steps and avoid rushing

· Keep driveways and sidewalks well-sanded or salted

At home: Place a chair near entryways to sit while removing boots or shoes safely.

3. Prioritize Balance and Fall Prevention

Parkinson’s can affect reflexes and postural control.

What helps:

· Practice balance exercises regularly (with supervision if needed)

· Remove tripping hazards like loose rugs and clutter

· Install grab bars in bathrooms and railings on stairs

· Ensure good lighting, especially during long winter nights

4. Keep Moving with Purposeful Activities

Exercise doesn’t have to feel like a chore.

Ideas:

· Shoveling light snow (if safe and cleared by your provider)

· Gardening in warmer months

· Dancing, yoga, or tai chi (great for coordination and rhythm)

· Joining local Parkinson’s or wellness groups

5. Manage “Freezing” Episodes

Freezing (when your feet feel stuck to the ground) can be frustrating and dangerous.

Try these cues:

· Step over an imaginary line

· Count out loud (“1-2-3-go”)

· Use a metronome or music with a steady beat

· Shift weight side-to-side before stepping

6. Stay Connected—Rural Isolation Matters

Living in more rural parts of North Dakota can make access to care and social support harder.

Stay engaged:

· Participate in telehealth physical therapy or support groups

· Connect with local Parkinson’s support organizations

· Schedule regular check-ins with family or friends

Social connection plays a major role in both mental and physical health.

7. Work with a Physical Therapist Early

Physical therapy is not just for later stages—it’s most effective when started early.

A PT can help you:

· Maintain mobility and strength

· Improve walking and balance

· Develop a personalized exercise routine

· Adapt your home and daily activities

· Help you maintain your meaningful lifestyle

8. Dress for Mobility and Warmth

Cold weather can increase stiffness.

Helpful tips:

· Wear layers that are easy to put on and remove

· Choose clothing with simple fasteners (Velcro, elastic waistbands and shoe laces)

· Warm up your body indoors before heading outside

9. Be Medication-Aware

Timing of Parkinson’s medications can impact movement.

Keep in mind:

· Always take your medication as prescribed by your provider – “on time, every time”

· Plan activity during your “on” times (when medication is working best)

· Communicate changes in mobility to your healthcare provider

10. Give Yourself Grace

Living with Parkinson’s can be unpredictable. Some days will be better than others—and that’s okay.

Focus on:

· What you can do

· Small daily wins

· Building routines that support your independence

Final Thoughts

Living with Parkinson’s Disease in North Dakota presents unique challenges, but with proactive strategies, support, and regular movement, it’s absolutely possible to maintain a high quality of life.

If you or a loved one has Parkinson’s, consider connecting with a physical therapist who understands both the condition and the demands of our environment. The earlier you start, the better the outcomes.

Stay active, stay safe, and don’t hesitate to reach out for support—you’re not alone in this journey.