Special thanks to Liz for her contribution to this blog.
Fitness and Cancer
A diagnosis of cancer often results in a significant decline in physical activity, according to epidemiological studies. The stress of preparing for treatments and telling family and friends about the diagnosis is overwhelming enough to make many people put exercise on the back burner. The type of treatment can reduce exercise regularity even further, as patients experiencing the fatigue and nausea of chemotherapy and the pain of recovery from an operation are less likely to push themselves. Instead of leaving exercise as an afterthought, more and more doctors are urging their patients to engage in physical activity, and their reasons may come as a surprise.
The Role of Fitness in Reducing Symptoms
Whether the cancer is rare and terminal or a treatable, hormone-based cancer, exercise offers some definite benefits. Fatigue is one of the leading complaints. Beginning with the stress of a diagnosis, many patients experience fatigue that can last years after successful treatment. Exercise combats this, causing the body to balance hormones and promote healthy body composition. Toned muscles and strong circulation are important to keeping a steady metabolism, which is the body's energy management system.
Regular movement is also helpful for treating digestive problems that routinely appear as nausea, loss of appetite, constipation and diarrhea. Exercise stimulates the body's need for nutrition and promotes regularity in bowel movements. Additionally, the hormones produced during exercise can relieve pain caused by treatments and the cancer itself.
Fitness and Survival
Though researchers have been unable to separately verify whether exercise is beneficial to treatment regimens, it does promote quality of life. Exercise during treatment for certain types of cancer has been shown to increase survival. This may be due to the direct effect of the body better able to metabolize and distribute medicine, or it could simply be the indirect effect of having a better quality of life.
It is well known that exercise prevents many forms of cancer, and survivor programs are increasingly turning to physical therapists to reduce recurrence. One of the major benefits of maintaining a program during treatment is that is can be continued after treatment.
The type of fitness program is less important than keeping to a regular schedule. Most experts agree that any form of aerobic exercise engaged in regularly will show benefits, but it is important to consult with a doctor and fitness expert during cancer treatment. Sometimes certain types of exercises will be recommended. For example, mesothelioma and lung cancer causes doctors to often advocate cardio exercises while breast cancer patients will be urged to focus on flexibility.
Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people's lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Tips for Walkers
Many people may look at running sites and articles like mine and think, "No way...I hate running. I'd never do that." So here is an article just for you. Walking can give you some of the same benefits of running and it's something everyone can do. Below are some quick tips for beginning a walking program.
If you are completely sedentary, start out slow and easy. Head out for 10 minutes, then back for 10 minutes. Do this 4 days a week. The next week, add 5 minutes to the walk. Keep adding 5 minutes each week until you are walking your desired length of time. Just as in running, keep your back straight, body tall, and shoulders relaxed. Follow your natural stride and try to keep the abs tight.
After about 4 weeks of the above routine, or when you can walk 35-45 minutes at least 4 days/week, you should take a look at your walking goals. If you are walking for general health benefits, try and walk for 30 minutes most days of the week at a comfortable pace. If you are walking for improved cardiovascular benefits, walk for 20-30 minutes 3 to 4 days/week at a fast pace. You should be breathing hard, but not gasping. Finally, if you are walking for weight loss, you should walk 45-60 minutes a day for 5 days/week at a very fast pace.
Just as with a running program, your walking program should start out slow and progressively build distance and speed. For cardiovascular benefits, the key is walking fast enough to get your heart rate up. An average fitness walking pace is close to a 15 minute mile. This may not be for everyone, though. Use the talk test. If you are walking so fast you can't talk without gasping for air, then you are walking too fast. If you can sing a song, you are walking too slow.
If you want some of the same benefits as running without the running, then give a walking program a try. Remember, any amount of walking is better than none and I guarantee you will sleep better, have more energy, and feel less stressed.
Written by Genie Bianchi
If you are completely sedentary, start out slow and easy. Head out for 10 minutes, then back for 10 minutes. Do this 4 days a week. The next week, add 5 minutes to the walk. Keep adding 5 minutes each week until you are walking your desired length of time. Just as in running, keep your back straight, body tall, and shoulders relaxed. Follow your natural stride and try to keep the abs tight.
After about 4 weeks of the above routine, or when you can walk 35-45 minutes at least 4 days/week, you should take a look at your walking goals. If you are walking for general health benefits, try and walk for 30 minutes most days of the week at a comfortable pace. If you are walking for improved cardiovascular benefits, walk for 20-30 minutes 3 to 4 days/week at a fast pace. You should be breathing hard, but not gasping. Finally, if you are walking for weight loss, you should walk 45-60 minutes a day for 5 days/week at a very fast pace.
Just as with a running program, your walking program should start out slow and progressively build distance and speed. For cardiovascular benefits, the key is walking fast enough to get your heart rate up. An average fitness walking pace is close to a 15 minute mile. This may not be for everyone, though. Use the talk test. If you are walking so fast you can't talk without gasping for air, then you are walking too fast. If you can sing a song, you are walking too slow.
If you want some of the same benefits as running without the running, then give a walking program a try. Remember, any amount of walking is better than none and I guarantee you will sleep better, have more energy, and feel less stressed.
Written by Genie Bianchi
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