Regular workouts help women like
breast cancer survivor Karen Hornbostel endure the painful
effects of treatment. |
When cancer treatments left Karen H. of
Littleton, Colorado, with a paralyzed left shoulder for eight months,
she felt she had to motivate herself. “As my shoulder began to function
again,” she says. I knew I had to do something extra to get it back to
100%.” She opted to swim and decided to train for a triathlon. It
worked. Hornbostel, right, has participated in Denver’s Danskin
triathlon since 1999 with Team Survivor, a group of women who have
survived cancer:
At least 1 million American women who
have had breast cancer are alive today, but 190,000 more are diagnosed
with the disease each year: And the harsh reality is that during any
kind of cancer treatment women can suffer fatigue, nausea, anxiety and
other debilitating symptoms. Yet women like H. find that, as draining as
cancer therapy is, exercise can improve both their physical and
psychological well - being.
In the past few years, cancer - & -
exercise programs have been sprouting up at health clubs and hospital
wellness centers. One such facility is Cancer Wellness in Santa Barbara,
California, whose director, Eric P. Durak, says: “ Exercise and cancer
represents one of the most exciting areas of sports medicine. New
research from Oregon Health and Science University shows that women who
exercise as little as 10 minutes every other day feel less tired and do
better on physical tests than non – exercisers. Additionally, women who
exercise more intensely keep a higher sustainable energy level than
those who have no exercise routine.”
Exercise Tips for women
undergoing cancer treatments
'
Select activities that are comfortable,
accessible and enjoyable, including cardiovascular,
strengthening or flexibility exercises and a course of
relaxation or meditation at each session. Try a variety of
exercises, and then choose those that help to maintain or
increase your energy during treatment.
Cardiovascular activity can boost your
spirit, decrease fatigue, help your immune system and speed
your recovery. Walking is a simple way to start. Begin with
5 – 10 minutes, once or twice every day. Gradually increase
at a comfortable pace so you can walk daily, up to 30 – 60
minutes. But if 10 – 15 minutes is what feels most
comfortable, stay at that level. |
'
On days you feel good, exercise a little
longer: on days you feel tired, work out a little less or
select an easier activity, such as stretching or a gentle
movement program.
'
Check to see if there are exercise programs
supporting cancer survivors in your community, or find an
exercise partner who will help keep you motivated.
(Find
52 reasons to stay fit. (A psychologist of the University of
Rhode Island has found that focusing on one reason to stay
fit each week is a key component of a successful exercise
program.)
Keep a diary of your activity, including how
you felt during your exercise sessions. |
For most women, exercise is fine during pregnancy.
In fact working out during pregnancy has been shown to contribute to
fewer varicose veins, better posture, less fatigue, fewer bouts with
back pain, and less water retention and constipation. It also can reduce
stress and improve mental well – being. In addition, research suggests
that fit woman tend to have more stamina and a shorter, less complicated
labor.
But before embarking on a fitness
regimen, all pregnant women should get a doctor’s approval, as certain
conditions (including pregnancy – induced hypertension, preterm labor,
preterm rupture of membranes, incompetent cervix, persistent bleeding or
multiple pregnancies) may indicate that a woman should not exercise or
should modify her routine.
Here are some other basic guidelines
for you to follow during this time:
'
Although you may continue one you’ve
already started (with modifications), do not start a vigorous exercise
program during pregnancy.
'
Reduce the intensity, duration and
frequency of your exercise program with each trimester. For example, if
you were walking 3 15 min. miles each time, you should reduce your
mileage and your pace sometime during the first trimester to 2 miles at
a 16 or 17 – minute pace. Reduce that again during the second trimester
to 1.5 miles and adopt an even slower pace. During the last trimester,
your regimen should be reduced again accordingly.
'
Your center of gravity is different now,
so walk and exercise on flat, level surfaces and avoid downhill
inclines.
'
Make sure you don’t feel pain or become
out of breath, dizzy or nauseated during your exercise sessions. Report
any abnormal symptoms to your doctor.
'
If the aerobic exercise program you
follow gets too uncomfortable, switch to another form of exercise.
'
Extend your warm- up and cool – down
phases.
'
Monitor your body temperature; it should
not exceed 101 degrees Fahrenheit during or after exercise (consider
taking your temperature after your workout to be sure it is OK). Drink
plenty of water before, during and after your workouts.
'
Eat a small snack before exercise to
avoid becoming hypoglycemic.
'
Avoid overstretching. Your ligaments can
become softer during pregnancy, so don’t go beyond the normal range of
motion or jar your joints with high- impact moves.
Weight - bearing exercises for someone with osteoporosis?
The good news is that although exercise has long
been known to help younger women stave off the effects of this bone –
thinning disease, a new study shows that intense physical activity can
help older women achieve similar benefits.
The two types of exercise that are most
important for building and maintaining bone mass and density are weight
– bearing and resistance exercises.
Weight – bearing and resistance exercise
are those in which your bones and muscles work against gravity. The best
exercises to increase bone mass are the ones that produce a high force
on the bone, such as dancing, hiking, soccer, racket sports and
weightlifting.
If you are at risk for osteoporosis,
try lower impact exercises, such as walking, treadmill walking, stair –
step machines, rowing machines, cross – country ski machines, water
aerobics and low – impact aerobics.
For resistance training, incorporate
weight – bearing activities that include balance challenges, such as
squats, walking or standing weighted leg lifts for your lower body, and
push – ups, tricep dips or pull-ups for your upper body.
Weight intensity and repetition ranges
are heavily debated because overuse or over training can have
diminishing returns in your battle against bone loss. It really depends
on your current fitness level, recent exercise history and nutritional
intake.
There are many different
causes of tendonitis one type is noticed most often after activities
involving repeated lifting (such as picking up kids) or a side to side
motion of your wrist (such as working on a computer). The problem is due
to irritation of two tendons where they run through a very tight channel
from the forearm to the thumb. Many people have two small separate
channels for the tendons and are particularly predisposed to this
problem.
Try to avoid any unnecessary wrist
positions that are painful. Ice your wrist for five to 15 minutes at a
time on the area that is most swollen and tender: See if your doctor
might prescribe a splint or brace that will support both your wrist and
thumb. A good book to check out on this The Jock Doc’s Body Repair
Kit by Andrew Feldman.
Dr. Andrew Feldman, a doctor that I had
some personal experience and interviewed him, he is the chief of Sports
Medicine and clinical instructor at St Vincent’s Hospital in New York,
who offered these tips:
'
Mild symptoms improve with a limited
period of anti-inflammatory medication and by avoiding painful
activities, especially if the problem developed during unaccustomed
activities. It is less likely to resolve itself if it related to light,
repetitive work activities.
'
A cortisone shot (I personally don’t
recommend it, cortisone leaves a gritty substance behind on the
ligaments which might further aggravate the tendons in the long run )
into the sore area gives permanent relief to 2 out of 4 people with this
problem, and it helps most others for up to two months.
'
Surgery helps more than 3 out of 5
people, but the others will have a new problem after surgery, such as
numbness, possible phlebitis, fatigued, tenderness of the scar. (After
my experience I would use surgery as a last resort).
General Safety Guidelines.
Consult your physician before engaging in
physical activity, especially if U experience any of these listed below.
I.
Do
U feel pain in Ur chest when U do physical activity?
II.
In
the past month, have U had any type of chest pain?
III.
Do
U lose Ur balance because of dizziness or faint?
IV.
Do
U have a bone or joint problem that could be made worse by a change in
your physical activity?
V.
Is
Ur physician currently prescribing drugs for your blood pressure or
heart condition?
Always consider safety, as a #1 Priority,
U will reach Ur goals when injuries R prevented. If uncertain of any
kind of injury or health problem consult a professional before
continuing or starting a regimen.
The best thing to do is to stop an
exercise if U experience chest pain, dizziness or lightheadedness.
Remember to learn how to breathe the right way for any type of exercise
& learning the perfect form. Definitely not holding your breath,
especially when lifting weights. Another important thing is to keep
hydrated. Stretching approx. 10 min. is recommended both before & after
intense activity (keep each movement slow & controlled holding for 10
–20 seconds, try not to bounce or over extend, flex, twist or lock any
joints), or a 5-minute warm-up performing a low- density cardiovascular
exercise. Always prefect technique prior to increasing intensity, as a
precaution regardless of whether U R adding weight, time, distance,
repetitions or speed, never increase by more than 10% of what Ur body
was previously used to.
Cardiovascular exercises R activities that R rhythmic, continuous &
utilize lg. Muscle groups
(see chart).
Vary Ur activities to emphasize different muscle groups, keep Ur
exercise program interesting & assist in prevention of overuse injuries.
Cardiovascular activities should last between 20 – 60 minutes. If U R
unable to complete 20 min. of it, then work toward this duration
gradually.
Finding
the best results is to workout 3 –5 days a week. The intensity is
determined by calculating Ur target heart range. Subtract Ur age from
220, which indicates Ur predicted maximum heart rate level:
I.
Low
– to moderate – intensity exercise = 60% - 75% of Ur predicted maximum
heart rate level.
II.
High – intensity exercise = 80% - 90% of Ur predicted maximum heart rate
level.
Brisk Walking |
|
|
Light Jogging
(not recommended if having knee trouble) |
Swimming |
Elliptical Striding |
Cycling |
Stair Climbing
|
Cardiovascular activities should
last between 20 –60 minutes. Don’t worry if U cannot do this at
1st. but working gradually toward this is a very good
idea.
|
6 Reasons Y U should
Stick with your
exercise program
Whether you’ve been exercising for years or are
just getting started, some days it’s difficult to find the
energy & the desire to work out. If U run into a roadblock, try
to cut back on your regimen rather than completely stopping it.
So when you’re searching for motivation to get U back in the
groove, remember these 6 benefits:
1)
Live Longer
Study after study shows that regular exercise –
both aerobic & resistance training – will help U live longer.
Exercise reduces the # of free radicals in your body, improves
cardiovascular health, staves off diabetes, & protects against
cancer.
2)
Think More Clearly
Several studies show that aerobic exercise helps
your brain function better. For example, 60 –to – 75 year – olds
who walked as a rapid pace for 45 min. 3 times a week increased
their ability to process information & successfully complete
tasks, according to a study from the University of Illinois at
Urbana – Champaign. & Aerobic exercise was shown to improve high
– level brain functions in people aged 50 – 77, according to
researchers at Duke University Medical Center in Durham, N.C.
Participants improved their memories & their ability to plan,
organize, & juggle tasks.
3) Feel
Happier
Duke Researchers found that exercise works at least as well as
the drug Zoloft in treating clinical depression. Exercise is
also better at warding off the return of symptoms once the
depression has lifted.
4)
Stand Taller
Weight – bearing exercise & weight lifting stop bone loss&
increase bone mass, both of which fight osteoporosis.
5)
Sleep Sounder
Regular physical activity can help U to sleep
better, say researchers at the Respiratory Sciences & Sleep
Disorders Center at the University of AZ in Tucson.
6)
Stay Trimmer
Combined with a healthy diet, aerobic & weigh
training exercise help U lose weight &stay slender. Aerobic
exercise burns while you’re working out, & weight training
builds muscle, which burns calories 24 hours a day.
|
Strength training is an integral part of
both weight loss & muscle building exercise programs. When performing
strength training exercises, make sure to focus on technique &
controlling the weight, plus perform every exercise through a full range
of motion.
For best results rest each muscle group
48-72 hrs. Choose a weight that U R capable of completing at least 8
repetitions, but R reasonably challenged to complete 12. Perform 1-3
sets of 7 –12 exercises that focus on major muscle groups. All
resistance exercises contribute to strength training, including free
weights & various weight-training machines.
RELIEF FOR SORE SPORTS |
A little post – workout pain
is actually a good thing. “It comes from tiny muscle tears,”
says Glen Carrigan, President of Progressive Health &
fitness Education in Hilton Head, South Carolina. “When the
tears heal, your muscle gets stronger. While it’s nice to be
buff, you’ll need some relief to get back in the workout
groove. Here it is.
|
Level
of soreness
☻
Mild soreness:
The muscle U used
hurts when U move it but it doesn’t bother U during
everyday activities. |
Treatment
☻
Give the muscle a
thorough stretch. This helps it heal & reduces the
chances of sourness after your next workout. |
Exercise
Schedule
☻
Do a lighter version
of the exercise that made U sore for a short period
of time. This strategy helps muscles heal faster. |
☻
Moderate
soreness:
The muscle U used hurts when U move it and it
bothers U even when you’re sedentary. |
☻
Stretch out the
muscle thoroughly & take a non-steroidal anti –
inflammatory pain reliever. The most common used is
ibuprofen. |
☻
U can still go to the
gym; just avoid working the sore muscle for a few
days & concentrate on the other muscle groups while
it heals.
|
☻
Sever Soreness:
The muscle U worked hurts all the time & you’re
having trouble using it to perform everyday tasks. |
☻
Rest, ice the tender
area, and try massaging it. The best thing is to
talk to a doctor or a physical therapist.
|
☻
When the soreness is
gone, begin to work out again at a reduced intensity
& gradually work up to tougher workouts. |
|
Working out at different times during the day can give U different
benefits, it depends what your goal is, for most individuals, morning
work outs R most effective: By getting the exercise in early, U R more
likely to stick to a regular routine.
o
Better moods & less tension through the day
o
Better mind – set for food intake
o
Improvement in sleep pattern & cognitive function
Later in the day also provides benefits,
such as less chance of sleep depravation from rising early & injury.
o
Increases respiratory capacity
o
Greater improvements in sleep patterns & cognitive
function.
Whenever U choose to schedule fitness is
fine. Try not to work out before bed it may wake U up with a burst of
energy. (It’s better than not at all).
Source of Reference: Natural Health Magazine, Encyclopedia Natural
Medicine Michael Murray, N.D., Joseph Pizzorno, N.D., Daily News,
American baby, Life 2.20.06, USA weekend 8.26-28.06, Bally Total
Fitness. |