17
May 2013

Exercise: The “Wonder Drug” for Cancer Care

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Exercise as the Wonder Drug for Cancer

 

If you are one of the 12.5 million people who are living with cancer or have had a cancer diagnosis, you can appreciate the quest to try anything that promotes health. Remember that “wellness” isn’t a state of being disease-free, but rather maximizing your health wherever you are in life. That is why I’m happy to share today’s guest post from Melanie Bowen.

Melanie is currently a Master’s student with a passion that stems from her grandmother’s cancer diagnosis. She often highlights the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness through her blog for the Mesothelioma Cancer Alliance.  I hope that sharing this post gives all of you a piece of wellness as you fight to maintain your health. 

 

According to a report from Macmillan Cancer Support, a British health care charity, exercise is a “wonder drug” for cancer care. Cancer patients can reduce fatigue, other treatment side effects and even cancer recurrence risks by exercising on a regular basis. However, at least 2.5 hours of exercise is needed each week to produce these benefits.

This recommendation is based on exercise guidelines created by the American College of Sports Medicine (ACSM), which recently released a ninth edition of the guidelines. While moderately intense exercise offers the most benefits, even light activities can help cancer patients cope with cancer symptoms and treatment side effects.

Most of the studies on exercise and cancer focused on people with breast, colon and prostate cancers. However, even those with advanced cancers like mesothelioma can reap the benefits of physical activity. The key is to follow an exercise plan that takes into account the various stages of cancer treatment and recovery.

Patients should follow the recommendations of their doctors, physical therapists or fitness trainers. Certain activities are more appropriate than others during certain stages of cancer. Here are three popular exercise recommendations for people who are going through cancer therapy or recovery.

 

Light Stretches

People with advanced cancers, or those who are struggling with aggressive treatments, are great candidates for light exercises. Light stretches are helpful for anyone who needs to take it easy. Stretching does not require any special equipment, and it can be done almost anywhere.

Gentle stretching exercise improves flexibility, increases vitality, reduces fatigue, and improves sleep. It also reduces depression and promotes a feeling of calmness. Cancer patients who cannot handle strenuous exercise can still improve their fitness with stretching.

 

Gentle Yoga

Yoga is a good moderate activity for cancer patients. While it may be too much for patients going through aggressive therapy, it is often ideal for those who are recovering after treatment. People who practice it will develop a light sweat after a few minutes of exercise, but gentle yoga will not tax breathing. In fact, it will improve it. The MD Anderson Cancer Center is one of many cancer treatment centers that offer yoga classes for their patients. Yoga is particularly helpful for relieving cancer-related stress. It also decreases fatigue, improves physical function and encourages better sleep.

 

Aerobic Activity

Aerobics are advanced exercises for people in cancer recovery. It is the most beneficial type of activity for cancer patients who can handle it. Aerobics are any exercise that gets the heart pumping and the blood flowing. It is an excellent treatment for cancer-related fatigue.

Aerobic exercise requires constant movement. It is an effective solution for the fatigue and muscle wasting of bed rest and inactivity. Aerobic activity strengthens the heart, lungs, muscles, bones and even brain function. It is an excellent way for cancer patients to regain their strength and fitness.

 

According to MacMillan Cancer Support, exercise should not be an afterthought of cancer care. For most patients, it can be an effective complement to conventional cancer treatment. As long as patients exercise according to doctor recommendations, they should have no problems with this natural “wonder drug.”

 

 
photo credit: Stewart Black via photopin cc

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14
May 2013

Using Kettlebells to Kick Up Your Fitness Routine

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Using Kettlebells to Kick Up Your Workout

 

If you haven’t jumped on the kettlebell bandwagon, you might wonder what to do with these torturous-looking devices in the corner of the gym. Most people have seen the classic kettlebell swing but beyond that you may be confused on how to use them for an entire workout. Even more, you might have wondered if this one device can provide a full-body workout on its own.

I’m here to tell you that kettles might be just what you are looking for.

Several studies have shown that kettlebell workouts not only increase your heart rate, but also build strength. Since there are a variety of exercises that can work out different muscle groups, you can absolutely get a good workout with kettlebells.  In fact, some studies show that you can burn as many calories as if you were jogging. Not bad!

The key to using these cannonball-like weights is to practice good form (have you heard me say this before?). Using kettlebells can feel very different from using other weights. Since you use a swinging motion, it can take some practice to make sure that you stay in control of the weight. You may want to start off with a trainer or instructor who can show you the proper form.

Here are some great examples of how to use kettlebells.

I like this Youtube video, especially for beginners because it gives great instruction specifically about form and includes a warm-up and cool-down. However, there is no music and it repeats the same exercises with ads in between rounds. Intended to be a 30-minute workout, I think it is best to practice the moves and jot them down to repeat on your own.  Here is another great kettlebell workout video. Although I don’t care for the guy narrating, I think the girl is a real bad ass.

If you are looking for posters/printables, here are some more resources for you.

4 Sample Kettlebell Moves

Printable Page of Kettlebell Exercises

22 Kettlebell Exercises (although not all pictured)

 

Whether you decide to try one of these workouts or not, I think it is always a good idea to mix up your workout routine. It keeps your muscles “confused” – which just means they have to keep working hard and building strength. It also keeps your workouts interesting, which makes exercise more like play and less like work. I personally hate redundant exercise, so I like to mix in a few kettlebell exercises into my Work-it Circuit plan.

How do you use kettlebells in your workout? Comment below to let me know!

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11
Apr 2013

Be Organized for the Best Fitness Plan

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Be Organized to Be Fit

This month is all about the benefit of getting organized – and fitness is no exception. One of the keys to getting physically fit is consistency. You can’t love exercise (yes, I said it) until it becomes a habit. Creating a habit means that something is a routine part of your day. A little organizing can go a long way to helping you build the fitness habit.

Lucky for you, there are 3 simple ways you can get fit by being more organized.

1.       Schedule Exercise

For exercise to be part of your routine, you have to designate time to do it. You know that when you wake up each morning, you brush your teeth, right? Maybe after your get out of the shower? It’s part of your routine. You need to establish a routine for exercise. If you wait until you have free time, it will never happen. Block out time on your schedule. Physically write it on your calendar or put in your electronic calendar. Set a timer or electronic reminder and honor the time you designate. If a competing request comes up, you only need to reply with “I have a previous appointment”. You don’t have to feel guilty or explain to people what you have scheduled. Exercise is important to maintaining memory, improving our creativity, and boosting our mood in addition to the wealth of physical benefits. So don’t feel guilty for taking care of yourself. If you don’t, you have nothing to give others. In addition to your workout, remember that it is unhealthy to sit all day, so cue yourself to go for short walks, stretch or even just stand up during the day. Set reminders until it becomes more instinctive to get up and move throughout the day.

2.    Have a Plan (and a Plan B)

You are much more likely to quiet the mental chatter and just get moving if you already know what kind of exercise you will do. I have mentioned before that I love circuit workouts for the variety and big impact with limited time. If you read about my Work-it Circuit Plan, you know how this works. Essentially, you exercise for 1-minute intervals (you can increase time or intensity as you progress) with 30-second rest breaks in between. For the Work-it Circuit Plan, I use a sequence of exercises that burns major calories while strengthening all muscle groups. Since that involves building in cardio, upper body, core and lower body exercises, I like to have plenty of examples of exercises to choose from. I have a binder of sample moves divided into each category. You can include exercises that you clip from magazines or print from Pinterest or other websites.

Save Favorite Exercises to Build a Custom Routine

 

Having your favorite exercises in one place allows you to build a custom workout that you enjoy. From this, I can build my circuits…or I can quickly go to one that I’ve previously built. Here is one that I’ve been using recently.

Sample Circuits

Of course, you can choose a simpler workout, like going for a walk too. It always helps to have more than one option or a plan B in case you original plan falls through. If your plan is to walk outside, know what you will do if it rains. If you plan on meeting a friend for an exercise class at your gym, decide on an alternative or commit to going even if friend backs out.

 3.     Have Supplies Ready

Now that you know when you are going to work out and you have a plan for what kind of exercise you will do, nothing can stand in your way, right? I once drove all the way to my gym and was in the locker room changing into my workout gear before I realized that I forgot to pack socks. Socks! Sadly, the workout didn’t happen. Making sure you have everything you need to make your workout a success could be as simple as packing running shoes (and socks!) for a walk during lunch, or it could be more involved. Here is my checklist for the perfectly packed gym bag.

The Perfectly Packed Gym Bag

Have your gym bag in your car or pack it the night before, so it is ready and there are no excuses for a successful workout!

Practice these 3 simple steps to be more organized with your fitness routine, and you’ll see that more consistent workouts mean faster results.

 

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27
Jan 2013

Real Life Fitness: Circuit Training

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Design Fitness Routine for Real Life

Circuit training is all the rage and quite honestly, an impatient girl’s best friend. Circuit training is basically a combination of strength and cardiovascular exercises designed to create an intense conditioning workout. I don’t want all the beginners out there to stop reading…circuits really can be for everyone because you can choose exercises based on your fitness level and goals.

Essentially a circuit is one round of specified exercises with minimal rest time in between. The nice thing about this is you have little time to think about how much you’d rather be on your couch – you just keep moving. Circuits usually alternate between cardiovascular exercises (the ones that get you breathing a bit harder) and strength exercises, giving you time to “rest” a particular area before you are challenged again. Although, there are many moves that can be a combination of cardio and strength to maximize your effort. The tempo is fast, there is usually music to match, and the momentum keeps you engaged in the activity. By design, this type of exercise keeps your heart rate up and your metabolism burning, which is why you can usually see good results with minimal time. Of course, there needs to be effort involved, but I find it more rewarding than going for a walk. As I’ve said before, the best exercise is the one that appeals to your personality. Circuits are great for those who like variety and a challenge.

You can certainly find circuit workouts available at your gym or other commercial exercise programs, but the beauty of circuits is that you can do them in your very own home with limited to no equipment. For my circuit training, I’ve developed the Work-it Circuit model. Red arrows represent cardio, green is upper body strength exercise, orange for core strengthening and blue for lower body exercise.Work-it Circuit Trademark

Work-it Circuit is designed to help you customize a workout that includes all areas of your body. You can choose to complete a circuit in minute intervals, meaning you determine a certain amount of minutes that you will perform each move. For instance, a beginner might start by doing one minute of each exercise in the circuit. As you advance, you can complete the entire circuit multiple times and/or increase the amount of time you spend on each move.

To get started, you’ll need to print your Work-it Circuit Planning Page. Next, you need to determine what exercises you want to plug into your circuit. You can collect clippings of exercises you like from magazines, fitness books, or through Pinterest. Personally, I like to categorize my favs on a push pin board in my home gym (ok, my garage). 

Circuit exercises

You can also create a binder for the same utility with the benefit of portability, in case you want to take it to the gym or don’t want to hang a push pin board in your living room! Either way, it is important to track your exercise so you continue to improve, and you’ll know when it’s time to shake things up if you plateau. It’s also a great motivator to see what you are accomplishing. Feel free to print the DW Daily Health Tracker to make notes of your progress.

Here are some sample circuits; repeat as able with minimal rest time in between circuit sets:

                                  Circuit #1                      Circuit #2

Cardio Jog in place Heel touch
Upper Body Push ups Chair dips
Cardio Jumping jacks Jump squats
Core Crunches Plank
Cardio High knees Lateral burpees
Lower Body Deadlifts Wall sit

 

Using your Work-it Circuit Planner Page, build a circuit that meets your fitness level. Combination exercises, those that are a mix of cardio and strength, are awesome at boosting the burning potential of circuits. Just avoid a combination exercise adjacent to a strength exercise of the same muscle group – for instance, don’t put jump squats just before or after a set of lunges. Your legs will be burning and you likely won’t be able to complete both with full effort. Give your legs a chance to rest by sandwiching a core and upper body exercise around a combination cardio move like jump squats. You don’t have to be a Personal Trainer to know which muscles are working during a particular exercise! The point is to challenge yourself and keep the pace fast, but without compromising form. It helps to have a timer visible to keep you honest. Remember, you can do anything for a minute or two.

Give circuits a try and let me know what you think. I can’t wait to hear how it works for you!

 

 

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01
Dec 2012

Don’t Wait for January – Multitask for Fitness

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December is the month when we exercise the least. It’s no surprise with all of the additional tasks to which we commit, the cooler weather and fewer sunlight hours that exercise takes a back seat. Compound that with the added treats we eat this time of the year and it makes sense that our interest in getting fit peaks in January.

I’m encouraging you not to wait until January 1. You don’t have to go all out in the midst of busyness. I’m a realistic girl and I know that unrealistic goals are the fastest path to frustration. I’m challenging you to find creative ways to fit in 5 and 10-minute bursts throughout your day and learn to mutitask fitness back into your schedule.

We’ve all heard that mutitasking is actually an inefficient way to approach our work. Our minds were not made to handle multiple mentally-intense activites at the same time. However, jumping jacks aren’t mentally-intense…especially if no one is watching!  So multitasking is perfect for exercise. Here are a few ideas:

  • Do some stretching, situps and pushups in the morning as you watch the news.
  • Maybe run in place while waiting for the microwave to heat up your lunch. 
  • Knock out a few lunges as you head out the door. 
  • Try calf raises while you brush your teeth or squats while you are on the phone.
  • Have a walking meeting with a coworker or walk around the soccer field while your child practices.
  • See how many burpees you can do during the next commercial break.

You might feel silly at first, but you’ll be surprised how much “multitask exercising” you can do throughout your day if you really challenge yourself to get creative.

Don’t let December take you down. Challenge yourself to think of all of the creative ways you can fit exercise back into your day. Consider it a warm-up for your January push!

I want to hear about your creative multitask exercises!

 
photo credit: melodramababs via photopin cc

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22
Oct 2012

Three Essential Sources of Calorie Burn

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I always cringe when I see the latest list of how many calories are burned doing various activities. Inevitably, there are items on the list such as gardening, vacuuming, and bowling. I have even seen one such list that included darts! Let me be clear, my angst comes from the underlying message that leads people to believe that you can burn lots of calories by going bowling. Yes, it is true that you can burn calories bowling, but you can also burn calories by driving your car – you burn calories just existing! This is NOT exercise! Lists such as these give an already inactive population an excuse to be increasingly inactive. No one is getting 6-pack abs from bowling – maybe a different kind of 6-pack.

I’m not completely knocking bowling. It has its place in recreation and having fun is an important part of a balanced life. What I want to emphasize is the importance of exercise. Yes, it can be a dirty word to some, but let’s face it; it is the fountain of youth! You can’t find anything else that gives you the same health benefit, stress relief and natural “high” from endorphins. The hardest part is just getting started – but a body in motion tends to stay in motion, right? So, let’s buck up and get to it!

Essentially, there are three levels of calorie burning to consider – metabolism, activity and exercise.

Every day, we have the benefit of calorie-burning from basal metabolism. This is the energy needed for us to breathe, digest, keep our heart beating – essentially existing. The more muscle mass we have, the higher our metabolism will be. Incorporating strength or resistance training into your fitness plan will help you burn more calories each day – in or out of the gym. Since we tend to lose muscle mass each year and with extreme or yo-yo dieting, it is crucial that everyone incorporate strength training into your exercise plan. At least two days a week is recommended.

Next, we can benefit from calorie-burning through daily activity. This includes taking the stairs, parking further away, simply going through the manual door instead of the automatic one. All of these things help increase overall calorie burning and are an important part of overall health. There is an increasing amount of research regarding the dangers of sitting all day – even if you were at the gym that morning. Long periods of sitting put you at a higher risk of diabetes, heart disease and stroke. Ditch all of the labor-saving devices and make an effort to be active every few hours.  Set a timer to remind you to go for a 10 minute walk, or visit your coworker instead of sending them an email. Simple tricks like putting your trash can on the other side of the room or sitting on a Swiss ball instead of a chair are easy ways to make sure you stay active throughout the day.

Lastly, there is the greatest source of calorie burn – exercise. Our bodies need to be worked, challenged and stretched. We need to sweat- think of it as nature’s facial! The best exercise is something that you enjoy, that will get your heart pumping and your muscles working. The goal is to get 2 hours and 15 minutes of moderate or 1 hour and 15 minutes of vigorous activity each week. It’s better to space this out over several days, rather than sitting all week then acting like a weekend warrior. It’s important to remember that working out, even at a high intensity, does not justify a poor diet or an afternoon of vegging on the couch.

The idea is to make the most out of each level, in a way that fits your lifestyle. Don’t compartmentalize your fitness plan, but consider ways to incorporate the benefits of all three calorie-burning sources for complete fitness.

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11
Oct 2012

Adventures in Exercise: Spinning

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I am probably just like you. While I love the feeling of finishing a good workout, I am a bit timid when it comes to trying new exercise classes. I have always been curious by nature, but once you commit to participating in an exercise class, you are stuck for the duration!

Well, I proudly mustered up the courage to try Spinning for the first time.  It helps that I had a couple of friends who are seasoned spinners encourage me to go. Peer pressure can sometimes be a good thing. 

Photo courtesy of www.flywheelfit.com

I’m happy to report that Spinning is not nearly as scary as I once thought. In reality, it is a fun, self-directed way to burn some serious calories. In the class I took, the lights were low (what a relief!) and the music was high, which made for an energizing atmosphere. Luckily, I ended up with a rather playful instructor- no drill sergeants here. She kindly informed us what to expect with each new song, so we knew how to pace (or brace) ourselves for the time period. She would cue us to pedal in different positions – in or out of the saddle (a cool word for the seat) and sometimes leaning over the handle bars to work different muscles. It is definitely a lower body-focused workout with an obvious cardio component.

Useful Tips for Spinning:

  • As with any exercise class, make sure your instructor is certified. If you tell the instructor you are new to Spinning, they will happily help adjust your bike to fit your body. This is important to make sure you are comfortable and to prevent injuries.
  • What to wear? This isn’t the time to wear your short shorts! Spandex or yoga pants are fine. Serious spinners wear biking shorts for the extra padding, but not necessary for newcomers. You can also wear cycling shoes, but many people wear regular ‘ol running shoes. The pedals have toe clips to keep your feet in place – once clipped in, you know you are committed.  
  • Push yourself! The bikes have a knob that allows you to adjust the resistance of the flywheel. The instructor will tell you when to turn up and down the resistance, but you choose how many turns according to your perceived level of intensity. The downside to that is it’s up to you to push yourself for a good workout. The upside is you can turn it down if you’ve reached your max. So it is up to you to work at an appropriate level to get the most benefit.
  • Be sure to bring water and a towel…you are going to sweat! Many hour-long classes can contribute to a 400 or 500-calorie burn, depending on your intensity. Not bad!
  • Lastly, don’t be afraid to give Spinning a whirl. It really is a class that can appeal to all fitness levels. While I wouldn’t choose this as my soul fitness routine, I would sprinkle a class in for variety from time to time.

I’d love to hear from you…what do you think of Spinning? What class should I try next?

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27
Sep 2012

Staying Fit While on the Road

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Traveling can be a challenge when trying to eat right and stay fit. You are forced to rely on others to prepare your food. You spend hours confined to those unnaturally-curved airplane seats. Lastly, you struggle to get adequate rest while crossing time zones and sleeping next to the one hotel room with a colicky baby. It can be a recipe for health disaster unless you know how to travel smart.

I spent last week away at a conference…ok, a health conference so the odds were in my favor! Regardless, I packed more than just the clothes, work supplies and toiletries that would get me through the week. I also packed for my health.

When it comes to eating right, I have a few rules I follow when I travel:

  1. Drink water, water, water. Yes, it can be annoying to the guy in the aisle seat, but I’m not afraid to take advantage of an opportunity to get that blood in my legs moving with a walk to the lavatory every few hours. It keeps my immune system primed for defense while I breathe the circulated air on a plane. It is also a great way to curb an appetite, keep things moving (yep, that’s potty talk) and ensures you’ll look refreshed.
  2. Pack as if there is no food on the plane. I decided a long time ago that just because I’m confined to a space for a few hours it does not mean I have to eat what is served to me. TSA aside, there are still many things you can bring on a plane. My carry-on bag always has an apple or other durable fresh fruit; some whole grain crackers, granola bar or other high fiber snack; and nuts. I look for string cheese or yogurt in the airport. Even Starbucks has hard-boiled eggs and bananas. No excuse to rely on fries or Biscoff cookies! Be sure to pack much more than you need. You never know when a layover or other delay will throw a wrench in your plans.
  3. When eating out, order wisely and eat half. Many restaurant meals contain over 1,000 calories and sodium nearing 2,000 mg (that’s pretty much your daily allowance!). Eating a meal like this after a lackluster day of travel makes you bloated, puffy, lethargic and unfocused. Ask lots of questions about food preparation and be clear in what you want when you order.

My rules for fitness on the road are just as important. It starts with packing a few tools to ensure success.

  1. Book hotels that have fitness rooms. By this, I don’t mean a policy that allows you to use the gym down the street – let’s get real. I mean that the hotel has a reasonable amount of cardio equipment and a bonus for weights or other fitness gear that is available to you 24 hours/day.
  2. Pack essentials for Plan B exercise. If you are limited in your choice of hotel or you are traveling with kids and don’t want Child and Family Services questioning why you left them in the room while you were exercising (not a good idea), then you need a plan B. When I was travelling last week, I made sure to put a jump rope and resistance band in my bag (Fit Cord bands are my favorite: check it out). This way, I can get a cardio workout by simply jumping rope and I can use the resistance band to do all kinds of strengthening exercises. If you are in a low-ceiling room and can’t jump rope, simply lay the rope in a straight line on the floor and hop with your feet together from one side to the other. I heard that Michelle Obama packs a jump rope when she travels, too! If you forgot your rope and band, remember that old school exercises like jumping jacks can get your heart pumping. A round of push-ups, crunches, and squats can go a long way to getting those muscles working!
  3. Get out and see the town. Depending on where you are staying, you might find that going out for a walk not only changes the scenery of being in your hotel, but helps you get a feel for your surroundings. Ask hotel staff if they have walking maps and what areas are safe for walking.
  4. Don’t take advantage of labor-saving devices. We are a society that has used technology to engineer exercise right out of our day. Choose to take the stairs and avoid those moving sidewalks! You’ll just be frustrated standing behind the person who got on to ride rather than walk on the moving sidewalk anyway. Look for opportunities to get in more movement – walking to a dinner meeting, standing in the back of a conference room, or even walking near your gate before boarding a plane. Every movement makes a difference.

 

The constraints of travel don’t have to rob you of a healthy life.  Plan ahead and be creative.

What challenges do you face when you travel? I’d love to hear from you!

Categories: Feasibly Fit
04
Sep 2012

Just Get in Motion

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Mentioning exercise to an adult can be like mentioning back to school time to a child. Some are excited and others dread just the thought. Just like going to school, exercise is something we all know we need to do, but somehow it has gotten such a bad rap. Often this reputation is more about the perception than the actual thing. Does exercise make you think of unflattering spandex, ripped bodies judging you at the gym, or tedious time spent sweating on the treadmill?

Just like so many things related to health, we have made fitness such a complex issue. In reality, your body just wants to move. Of course after a long day at work, you might not believe this innate drive exists, but our bodies are made to, and actually want to move – sometimes the hardest part is just getting started.

Whether you were a science scholar or not, most people are familiar with Newton’s First Law of Motion – an object at rest tends to stay at rest and an object in motion tends to stay in motion. This is never truer than when it comes to your body. Just getting that body in motion is the real hurdle. Now I’m not one of these people who LOVES burpees or is looking to tow a pickup truck with my teeth (God bless those people), but I know that when I’m in the habit of exercising, I want to keep exercising.

We can get so wrapped up in debating whether we will get the best results from Pilates or P90X. There is no one exercise that is going to be best for everyone. The best one for you is the one that you are going to do! Be curious and play with different classes, workouts, or just vow to walk around the block. This blog will help explore some of your fitness questions and guide you to what is golden versus what is pure gimmick. Whatever you choose, if you go from sitting on the couch to putting on your running shoes – you are a winner!

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Categories: Feasibly Fit