SATURDAY STRENGTH: Cancer Exercise Therapy

Yesterday, I attended the "What A Woman Wants" expo in South Jordan. I met a woman named Catherine Standiford who is an exercise physiologist. She helps cancer survivors with exercise and healing. Here is her information, if you are looking for something like that...

(Catherine will hopefully be doing some kind of class for our group in the future, and we look forward to working with her).

Cancer Exercise Therapy
Catherine Standiford
catherinestandiford@msn.com
801-891-1995
11333 S. 1000 E. Ste. 101
Sandy, UT 84094

SATURDAY STRENGTH: The Importance of Exercise for Breast Cancer Survivors

I've found that Livestrong.com is a great resource for learning about breast cancer. You can find information about your diagnosis, treatment, and recovery... including the importance of exercise and eating right.

For the next few weeks, on Saturdays, I'm going to share some of the information I've read on Livestrong.com, about exercise.

I know, as a breast cancer patient/survivor, that you might not have the strength, energy, or willpower to exercise. I know, because I'm a survivor - been there, done that. I had a very hard time even finding the energy to get out of bed sometimes. Exhaustion, depression, and pain all played a big part in keeping me from exercising. I knew, at the time, that exercising would make my recovery from treatments easier, but knowing and doing are two completely different things.

Because I know what it's like to be a survivor, I'm just going to share some information with you - some things I think will make your life a little bit easier. And you can take it from there.

The fact is: regular exercise may boost your energy levels, and your self esteem! The article on Livestrong.com, written by Stephanie Berger, explains some of the benefits of exercise: "...exercise increases blood flow to the body and brain and can combat symptoms of stress, depression and anxiety in breast cancer survivors. Exercising empowers women, giving them a sense of control over their health. Increased fitness decreases that risk of breast cancer recurrence. Exercising helps women control their weight, which can reduce their risk of relapse."

I think that's some pretty great motivation for taking time to exercise. So, start out slowly. Talk to your doctor first. Make sure he/she approves your plan. Be careful if you've just had surgery - take care to not overdue. You'll know when enough is enough. The great thing about exercise is that it just gets easier the more you do it!

If you are just starting out, just for this week, try to do a few stretching exercises. And go for a walk 3-4 times during the week. You can increase the time as you become stronger.

If you exercise regularly already, try to increase the amount little by little this week.

Good luck! You are a strong, beautiful, capable survivor... You deserve to treat yourself well.

-Kara

SATURDAY STRENGTH: Gaining Strength, Both Physically and Mentally, Through Pilates

I found an interesting article about exercising for Breast Cancer survivors, and thought I'd share it with you. It focuses specifically on an exercise called...

Pilates

The article is found on About.com, and was written by Marguerite Ogle. She shared some insights she gained while visiting with Naomi Aaronson, MA, OTR/L, CHT.

Ms. Ogle starts off by saying something that caught my eye: "Breast cancer recovery is a delicate time, a time to be respected for the hard-won healing that is taking place, as well as the physical and emotional complexities that may arise. Women recovering from breast cancer face many challenges, not only in getting their strength and energy back, but in many cases, strengthening their self-confidence."

Finally, someone who understands the affects of breast cancer - physically and mentally!

She goes on to explain several different things that exercise will help... "Women in recovery are often fighting stress and fatigue. Increasing energy levels and reducing stress, then, are very important." "Regaining strength and range of motion in the chest, shoulders, back and arms will help a woman care for herself and resume her normal life." "Moving muscle also moves lymph fluids. This helps keep lymph from building up and possibly causing Lymphedema."

Here is an explanation about the reason Pilates is so good for survivors:

"A woman starting out after a break from exercise, and possibly after difficult treatments, will find that with Pilates, she can still work from her core and build strength and flexibility. Some will appreciate that many Pilates exercises are done lying down, reducing the risk of a fall or overexertion. Pilates also helps deepen the body/mind connection, something many recovering women are ready to explore. Centering, concentration, control, precision, breath and flow — these Pilates principles, the foundations of Pilates movement, provide integrative links between body and mind."

Finally, Naomi Aaronson, shares some Pilates exercises that survivors should try...

1. Deep breathing, a fundamental part of Pilates exercise, tops the list of exercise for women in recovery. It is enlivening, stress-reducing, and it works the core muscles.

2. Simple exercises that strengthen the abdominal muscles and back help support good posture, which translates to more stability and freedom in everyday movement. Plus, being able to maintain good posture goes a long way toward helping women feel more self-assured.

3. Light stretches done with good alignment (a Pilates prerequisite for everything) help women regain full range of motion through the chest and arm.

The end of the article shares some good exercise tips:

-- If lymphedema is present, one should consult with a certified lymphedema therapist.

-- Women who have had lumpectomies or mastectomies will probably be most comfortable exercising in a sports bra or camisole.

-- Plan to build an exercise program slowly, in stages.

-- Know that there may be some discomfort, and that can be a little scary. Work with your therapist/instructor to make sure you are safe and as comfortable as possible.

-- Exercise may elicit some emotions. That is OK.

-- Sometimes the chest area will feel very different from how it used to feel, and it can take time to get used to that. There may even be some loss of feeling.

-- In Pilates, we don't do a lot of repetitions; we go for quality. That may be a good motto for any exercise a woman in recovery chooses to do, especially at first.

Ms. Ogle ends the article with these wonderful words, that I find very comforting...

"It has been my experience that exercise is a wonderful path to healing."

(If you'd like to read the full article, find it HERE.)

SATURDAY STRENGTH: Exercising During Treatments

I've been reading recently about exercising during cancer treatments. Is it safe? Should you stay active during your treatments?

The answer I found is in an article on about.com, and was published on April 1, 2010. Exercise, even after a cancer diagnosis, can lead to improvements in quality of life. An excerpt from the article...

Results of a study that assigned 138 people in active cancer treatment to perform either their usual level of activity or to begin a walking program designed to increase to a minimum of 30 minutes, 5 days per week. The patients had prostate or breast cancer and were receiving chemotherapy and/or radiation therapy:

Simply Walking Gives Impressive Results for Those with Cancer

The people assigned to the walking exercise program had less fatigue, less symptom distress, and a better mood compared with those performing their usual level of activity. The exercisers also reported more vigor, less emotional distress, and better emotional well-being.

I'm convinced! I didn't do any exercise at all during my cancer treatments, and looking back, I wish I would have. Have any of you continued an exercise program, or started one, after your cancer diagnosis? If so, how did it make you feel? Do you agree with the findings of the study (above)?

(Remember, BEFORE starting an exercise program, or even continuing one during treatments, check with your doctor.)

SATURDAY STRENGTH: Dr. Oz's Suggestions for Relieving Stress

In the January 2012 issue of Prevention magazine, Dr. Oz shares tips for relieving stress. Here are a few:

1. Deep breathing can calm your brain and your stress response. When you exhale, suck your belly button toward your spine to push your diaphragm up so you empty all the air in your lungs. Then inhale deeply.

2. Flex your face to relieve any strain that you're holding above the neck - scrunch tightly for 15 seconds, then release. Repeat several times.

3. Move it! Any type of exercise will help reduce stress. Your body will love the endorphins, and you'll notice more energy and lower stress levels when you make activity a regular part of your life. If you're just starting, we recommend walking 30 minutes a day, every day. As you build up, you can integrate other routines such as resistance exercises or cardiovascular activities including swimming or cycling.

A PACKED POST - A Whole Week in One Day!

If you are like me, you have been taking it easy this past week. It's been nice having the kids home from school, seeing my college-age son more, Skyping with my missionary son in Mexico, enjoying the extra time with my husband, etc. It seems like the week in between Christmas and New Years is a family time. Because of that, I've been quiet here on the blog. I thought I'd just let you all enjoy the time with your families.

Here is a super quick update for the whole week:

MODAY MOTIVATION: "Every man should be born again on the first day of January. Start with a fresh page. Take up one hole more in the buckle if necessary, or let down one, according to circumstances; but on the first of January let every man gird himself once more, with his face to the front, and take no interest in the things that were and are past." ~Henry Ward Beecher

TUESDAY TIDINGS: I'll be posting the new 6 month calendar next Tuesday, so don't forget to visit and check it out. We've got great things in store for Lifting Hearts members!

WORDLESS WEDNESDAY: Here are some pictures from our Christmas party...




THURSDAY THOUGHTS: Just two more days in 2011! If this has been a hard year for you, look forward to 2012 - things will be better! If it's been a great year for you, look forward to 2012 - things will be even better! "Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man." ~Benjamin Franklin

FRIDAY FARE: Try these yummy hot drink recipes for your New Year's Eve party...

Mexican Hot Chocolate

Ingredients

• 1 quart milk
• 2 three-inch cinnamon sticks
• 10 ounces Ibarra, or other Mexican chocolate, finely chopped
• Whipped cream, for serving
• Pinch of ground cinnamon, for serving

Directions

1. Place milk and cinnamon sticks in a heavy medium saucepan. Bring just to a boil, reduce heat, and add chocolate. Let the mixture stand until chocolate melts, about 3 minutes. Whisk until combined.
2. Serve Mexican hot chocolate immediately, topped with a dollop of whipped cream and a pinch of ground cinnamon.

Warm Vanilla Cider

Ingredients

• 6 cups fresh apple cider
• 2 tablespoons packed dark-brown sugar
• 2 whole nutmeg seeds
• 1 vanilla bean (split and scraped)
• 6 ounces (3/4 cup) bourbon, if desired
• Whipped cream
• Honeyed walnuts
  

Directions

1. Combine apple cider, dark-brown sugar, nutmeg seeds, and vanilla bean in a medium saucepan. Gently simmer over medium-low heat for 15 minutes. Remove from heat, and add bourbon if desired. Remove and discard solids. Divide among 6 mugs or heatproof glasses, and top each with a dollop of whipped cream and a few honeyed walnuts.

SATURDAY STRENGTH: It's New Years Eve, and time to think about those resolutions! Yikes! One of the resolutions on most people's lists has something to do with getting in better shape. This year, be easy on yourself, and make just one goal - that way, you'll be more likely to stick to it. Here are a few ideas...

1. Drink 8 glasses of water every day. Increase the amount gradually.

2. Take a brisk walk every day. Walking is a great exercise!

3. Eat smaller amounts. Try using a smaller plate, and filling at least half of it with fresh veggies.

4. Do strength training 3 times each week.

5. Don't drink soda in 2012 (I've done this one for the last 2 years! I feel so much better!)

There are lots of different things you can do to look and feel better this coming year. Pick one, and go for it!

Have a great celebration tonight, and I'll see you in the New Year!

-Kara

"Glory to God in highest heaven,
Who unto man His Son hath given;
While angels sing with tender mirth,
A glad new year to all the earth.
~Martin Luther

SATURDAY STRENGTH: Exercising During the Busy Holiday Season

The holidays are a time when it's easy to forget to leave time for exercise. We are all so busy, and it seems that others things are more important - spending time with family, shopping, watching holiday movie favorites, or playing games. So, here is a list of things you can do to include exercise while you do all those other things!

SHOPPING: Go to the mall! It's not really my favorite place to shop, but you can get a LOT of walking done while you go back and forth to all of the different shops. The mall is a nice place to walk in, because "the weather outside is frightful", and it's nice and toasty warm inside!



SPENDING TIME WITH FAMILY: This is an easy one... participate in winter sports - sledding, skiing, building snowmen, etc.



If you aren't in to sports, then just pick a favorite destination and take a walk with your family - bundle up, and look at the lights, or go caroling. We have a beautiful place here in Salt Lake City to go and visit... it's the LDS Temple Square, and it's lit up with thousands of lights. Take a thermos of hot chocolate, and go stroll through the square. It's an amazing sight, and a beautiful place to spend time with your family.



WATCHING MOVIES/PLAYING GAMES: Exercising while sitting still is kind of hard, but one exercise does come to mind - strengthening your stomach muscles - just lift your legs a little bit and hold. Do this over and over again... it won't bother anyone else, and it will give you a great workout. But, if you want a little bit more of a workout, and still want to play games with your family - try one of the gaming systems that offer exercises. It's a blast and a great workout!



I'm sure you can think of other ways to incorporate a little bit of exercise into your holiday season. It's super important, and it will make you feel good!

SATURDAY STRENGTH: ACS Exercises After Breast Surgery

Most women who have breast cancer have some kind of surgery. Recovery from surgeries can be tough, but there are exercises that are necessary to help decrease side effects and get back to your normal activities. The American Cancer Society has an information page that can help. It talks about different kinds of surgeries, exercises that can help, the week after surgery rules, and other important things. Here is the link: ACS Exercises After Breast Surgery

One of my favorite exercises that is shown on this site - one that does a good job of stretching your chest and shoulders - is the Chest Wall Stretch. Here is the basic information for this exercise:

This exercise helps stretch your chest.

• Stand facing a corner with your toes about 8 to 10 inches from the corner.
• Bend your elbows and put your forearms on the wall, one on each side of the corner. Your elbows should be as close to shoulder height as possible.
• Keep your arms and feet in place and move your chest toward the corner. You will feel a stretch across your chest and shoulders.
• Return to the starting position and repeat 5 to 7 times.

SATURDAY STRENGTH: Link Between Breast Cancer and Exercise

This week, I did some research on the link between exercise and breast cancer. I read an article on ABCNews.com by Dr. Anne McTiernan, an internist and epidemiologist, who is a member of the Cancer Prevention Research Program at the Fred Hutchinson Cancer Research Center in Seattle, Washington. She is also the author of Breast Fitness: An Optimal Exercise and Health Plan for Reducing Your Risk of Breast Cancer.

I picked 5 things from the article that I found important:

Dr. McTiernan reports that...

- "Nearly 30 studies have shown that women who exercise at moderate to vigorous levels for three or more hours per week reduce their risk of getting breast cancer by 30 percent to 40 percent."

- "Scientists believe that hormones are the link between exercise and breast-cancer protection. Exercise reduces levels of estrogen, testosterone, insulin, and growth factors, all of which may either cause breast cancer or prompt it to grow faster and larger. Women with high levels of these hormones in their blood have a high risk of developing breast cancer."

- "To reduce the risk of breast cancer, women should engage in aerobic exercise for at least 30 minutes every day, preferably more. Walking is an excellent aerobic activity and can be done easily by most women."

- "Many of the benefits of exercise in breast-cancer prevention may also apply for women who have had breast cancer."

- "Overweight and obese breast-cancer patients have poorer survival than lighter-weight women. Exercise can therefore be an important part of the breast-cancer recovery process."

If you'd like to read the full article, click the link above.

I've been thinking lately of challenging myself to exercise for 1 hour per day. From everything I've read, the health benefits would be HUGE! And since I've got 24 hours in each day, taking 1 hour to work on my health doesn't seem like too much. Walking is the perfect exercise - most people can do it - but I have a hard time walking right now. I've got a problem with my heel that is the result of some surgery I had done last year. Instead of helping, the surgery caused more problems. So, for right now, I've got to figure out what else I can do. Here is my plan:

1. 15-20 minutes on the elliptical machine. This is possible, even with my bad foot, because I don't have to lift or move my foot. It stays on the machine in one place. I can work my way up to 1/2 hour on this machine.

2. For the remaining time, I can exercise with a Breast Cancer recovery video that I've got - it is full of simple exercises that help your body regain it's strength after breast cancer treatments and surgeries.

3. Strength training should be top on my list of things to do. So, I can alternate days doing upper and lower body strength training for 15 minutes.

3. I can fill in with things that target specific problems, like lymphedema.

Here is an exercise that can help with range of motion and recovery from surgery (I found this in the Oct 2011 Prevention Magazine):

Spider Walk

Stand facing wall, about 8 inches away. Place fingertips of affected side of body on wall at hip level, palm facing down. Walk fingers up wall, climbing as high as you can. Hold hand in place for about 15 seconds. Relax arm; return to start. Do 5 reps; repeat with other arm.

I hope that you'll be able to find the time to take care of yourself as well. Try making a goal of exercising 30 minutes per day, and then work up to an hour. A few other things you can try:

-yoga
-pilates
-rubber bands
-walking
-hiking

-Kara

SATURDAY STRENGTH: "Staying Abreast" Exercise Book

I'm always on the lookout for helpful exercise programs for breast cancer survivors, and so when I came upon THIS website, I was pretty excited. This book was written by a breast cancer survivor, Annie Toglia, who was also a Medical Exercise Specialist.



The 111-page book addresses physical conditions and side effects resulting from mastectomy, lumpectomy, lymph node biopsy, tram flap, lat flap, breast implant reconstruction, chemotherapy, radiation and hormone therapy.

If you'd like to look through the book, go to the following website:

http://www.stayingabreast.com/site/purchase.htm

You can browse through the book, and look at sample pages. You can also order posters with the exercises on them. Many of the exercises are for patients who have recently undergone surgeries, but there is a section on "Above and Beyond" for those of us who are past the initial recovery stages. You can order the book from this website as well.

-Kara

SATURDAY STRENGTH: Relaxation Exercises

I was recently reading about ways to control pain, and I stumbled across an article on WebMD about stress relaxation and natural pain relief. The article talked about how chronic stress is one factor that contributes to chronic pain. It went on to mention the benefits of relaxation exercises...

"The good news is that you can get natural pain relief by making relaxation exercises a part of your pain-management plan."

"Relaxation exercises calm your mind, reduce stress hormones in your blood, relax your muscles, and elevate your sense of well-being. Using them regularly can lead to long-term changes in your body to counteract the harmful effects of stress."

I thought I'd share a few of the relaxation exercises they list here...

Foursquare breathing. Breathe deeply, so that your abdomen expands and contracts like a balloon with each breath. Inhale to a count of four, hold for a count of four, exhale to a count of four, then hold to a count of four. Repeat for ten cycles.

Guided imagery. Breathe slowly and deeply. For example, imagine a tranquil scene in which you feel comfortable, safe, and relaxed. Include colors, sounds, smells, and your feelings. Do five to ten minutes each day.

Mindfulness meditation. Sit or lie quietly and notice your breathing without controlling it. If pain or thoughts interfere, simply notice them without trying to push them away. Think of them as a cloud passing over; then return to observing your breath. Do this for about 20 minutes.

There are a few other options for relaxation exercises in the article HERE.

I tried some breathing exercises while I was at a cancer retreat, and was surprised at how effective they were. The article also mentioned a few other "relaxation methods:

"Choose whatever relaxes you: music, prayer, gardening, going for a walk, talking with a friend on the phone."

Yesterday, I was going through my music, looking for something that would help calm me. I love music, and so I was pleased to see that listed in the WebMD article. If you like spiritual music, try these:

"On This Holy Day" by Mark Geslison & Geoff Groberg (these are instrumental hymn arrangements)

"My Redeemer Lives" Series (4 CDs) by Todd McCabe (piano), and April Moriarty (violin)
Volume 1: Calvary, Volume 2: Galilee, Volume 3: Bethlehem (Christmas), Volume 4: Gethsemane


Try playing some relaxing, inspirational music while you do the breathing techniques listed in the article.

SATURDAY STRENGTH: Biking a Century... You can do it!

In my last post, I mentioned that my husband is doing a 100 mile bike ride today. We are driving 100 miles out from Delta, Utah, and they are biking back to Delta. (I drive the lead support vehicle - gotta have food, water, and other supplies to sustain those bikers)!

As I talked to a few of the bikers tonight, I heard one say that this bike group has been a life saver for him. Getting together with friends, and biking - working your hardest to stay in shape. It's a great thing, especially if you're in your 40s like our group. Of course, I don't bike with them! Haha! First of all, there is no way I'd make it even 5 miles, but I've always thought I look ridiculous on a bike. However, lately I've been thinking that I really should just try. I don't have to bike a century (100 miles), but if I started now, and worked hard to train, I could (maybe) do this annual century ride next year.

Anyway, I thought I'd tell you about the bike ride, because biking is a great way to get back into shape after having cancer. Chemo wreaked havoc with your muscles, and surgery is always tough to recover from. Even radiation is exhausting. So, "coming back" from cancer isn't easy. But, biking is a great, low impact way to exercise. And most people can sit on a bike and peddle - we've done it since childhood, right? Just start out slowly. Ride once around your subdivision. Then, after doing that for a few days, take it out on the road and go a little bit farther each week. Gradually build up your strength, and stamina. Then, once you've mastered longer distances, try to participate in one of the many rides there are. Check out online where the next 25 miler, or 50 miler will be near your community. You'll start feeling better, and once you've completed one of the longer ride, your sense of accomplishment will boost you even further.

So, get your old bike out of storage this weekend, dust it off, pump up the tires and oil that chain, and then jump on and ride - don't forget your helmet, and safety lights (if you are biking at night) - ride in the designated biking zones - and HAVE FUN!

SATURDAY STRENGTH: Six Methods for Toning

I read an article that talked about Strength Training and the 6 methods for toning that will get you results that last. The article, written by Dominic Barsi, was printed in the Healthy Utah magazine - Nov. 2010...

Have you ever noticed someone who is super toned, and wondered how in the world they can look like that? Mr. Barsi says that in order to look toned, your body fat percentage has to be low enough to reveal the shape and definition of your muscles. Makes sense, right? Well, how do you get to that point? Mr Barsi suggests 6 steps to structure your workout around, to get that wonderful toned look...

1. Resistance Training
"Use varied resistance exercises to train all major muscle groups: legs, chest, back, shoulders, arms, and core. Vary workouts between lighter weight with higher reps, and heavier weights with lower reps. I recommend 3-5 sessions per week."

2. Fat Burning Cardio
"Exercising at 60-70 percent of maximum heart rate uses up to 85 fats/15 carbs. Resisting the urge to go harder in order to "feel the cardio burn" will tone your body sooner than going hard."

3. Duration
"For fat metabolism and toning, walking is more efficient than running. Burn the fat - develop the muscle - look toned! I recommend at least 45-60 minutes of cardio per day."

4. Frequency
"People ask 'How often should I work out?' My answer is 'As many days as you eat'. The risk of overdoing it is low because the intensities are low - the body doesn't require the recovery that more intense workouts need."

5. Diet
"Only eat for the next 2-3 hours of activity. Wait between eating if you aren't going to burn calories within a few hours. Keep fat to 30 percent or less. Be disciplined but realistic. Avoid empty calorie sources like alcohol and processed snacks."

6. Mind Set
"Thought habits live below behavior habits. Determining personal goals is always the first step in achievement. Making realistic goals allows you to achieve them.

This article was very important to me, in helping me determine how to structure my workouts. Of course, because I'm recovering from chemo and what it did to my body, it will be awhile before I can reach the levels that Mr. Barsi is talking about. But, I really love his advice about setting goals. If I'm realistic when I set those goals, then I can achieve them.

Remember to always check with your doctor before starting any exercise program.

SATURDAY STRENGTH: Exercise Suggestions From Ribbon of Hope Website

I visited a site called Ribbon of Pink today. It has some excellent resources for women moving on from breast cancer. I thought I'd share a little bit of what they talk about under the subject: Getting Fit.

"Studies show that women diagnosed with early breast cancer have an improved quality of life, decreased fatigue and improved fitness in as little as 12 weeks of following an exercise program, three times a week."

This gives me so much hope, because the fatigue, for me, has been one of the worst parts of recovering from cancer. Here is a list of suggested exercises from Ribbon of Pink:

-Take a brisk walk around the neighborhood. Carry some hand weights so that you work your lower body as well as your upper body.

-Go swimming.

-Play tennis with a friend.

-Go to a yoga class.

-Hiking is a great way to get exercise and explore the outdoors.

-Ride a bike.

-Join a gym.

-Park the car in a spot that requires you to walk a greater distance than you normally would.

-Take the stairs rather than the elevator at the office.

Make a list of some more ideas that you have for adding exercise to your day!

I've added the Ribbon of Pink website to our "Helpful Websites" on the right sidebar. Go and visit - you'll be pleasantly surprised at the great resources on this website.

-Kara

SATURDAY STRENGTH: Exercise Does Help With Side Effects...

I don't know about you, but even though my last chemo treatment was over 2 years ago, I still have aches and pains, and fatigue. It's very frustrating. I've searched the internet to see if others are experiencing this same thing, and sure enough... there are tons of survivors who feel like this. I've been trying to figure out a way to get rid of these side effects from chemo, and I keep thinking that exercise will help. But, it's so darn hard to exercise when you feel so awful. Finally... I just found a testimonial from a cancer survivor, that assured me that exercise DID help her. I thought I'd share what I found...

I had chemo and radiation 22 months ago and I as well have aches and joint pains. I can't say it was/is excruciating but I felt my body was turning into this old crippled woman. I had to do something. About 3 months ago I started exercising. NOT for weight loss/control but for a healthy well being. I was walking some, however I didn't feel the benefit until I increased my workout. I do a combo of may different things since I tend to get bored with the same exercise, and quit! I jump rope, jog some, do some stairs, some Taebo, sit- ups, weights and a little toning. It takes about a hour. I cannot express how much this has helped me. I now occasionally have pains. Usually in my hips. Some have totally disappeared. The numbness and tingleness in my feet and toes seems to have improved. I feel like I have my life back, after almost 2 years! I now have the energy to do things I couldn't. Starting out was VERY hard. My knees hurt terribly, and ankles. It was very frustrating. I was trying to help other things but created other pains. However I kept doing it, (5 days a week) and it passed within a couple of weeks. I dont know if you have a exercise routine, but I hope this will encourage you and others to do so. Especially those that have joint pains. I feel this has been my saving grace.

Keep in mind - if you are experiencing pain, or anything unusual - don't forget to mention it to your doctor at your next checkup. That's really important. There could be something wrong. However, if he thinks you are physically fine, then maybe try to start exercising. If you are already doing this, then try doing a little more. And be patient - remember, she said that it took a little while before she could see results, as far as relief from pain.

I hope this helps.

-Kara

SATURDAY STRENGTH: Jyze - equipment that helps with rehabilitation...

Having breast cancer can cause of sorts of problems, but one of the problems I've found is that I'm having a hard time getting my strength back. I've been going through all of my exercise equipment - to see what might help, especially with my chest and arms. I unearthed this really cool equipment that I bought a few years back. I'm excited to use it - I think it might be a very good thing! It's called Jyze.

I know - sounds weird, but I think you'll like it. One of the things that attracted my attention was that it's good for rehabilitating surgical repairs. Here's some information from their brochure...

Jyze delivers breakthrough utility in rehabilitating injuries and surgical repairs. Jyze's short or long arc exercises improve functional ability and athletic performance and can be used in treating many chronic conditions. With it's simple but easy to use winding action, Jyze provides:

-Extreme versatility with unlimited exercise techniques and uses consistent with today's best rehabilitation protocols

-A spinning action the provides great visual feedback and encourages higher repetitions and longer, stronger workouts

-Improvements in spinal stability, proprioceptive awareness, muscular fitness, and cardiovascular fitness

-Multiple resistance levels with smooth and comfortable pace-based resistance with 3 to 70 pounds of force

-An addition to existing workouts (or it can be used stand-alone for rehabilitation and a return to full function)



I went to their website, and it looks like the system costs $19.95 - for that, you get the yellow resistance band (3-15 pounds) and the orange resistance band (8-30 pounds), a DVD, and some other stuff. I tried to click on the "Shopping" link, but couldn't get anywhere, so if you are interested in this item, you'll probably have to contact them. The email is: info@jyzefit.com The address is: 522 W. 4630 N., Provo, UT 84604
U.S.A.

This item was also featured in Prevention Magazine - to read about it, click HERE.

SATURDAY STRENGTH: Strength and Courage DVD

In researching exercise programs for breast cancer patients, I came across a website called STRENGTH AND COURAGE. The DVD they offer was developed by breast cancer survivors and medical experts. They are a non-profit organization. If you'd like to get more information on their DVD or their group, click HERE.

As far as I can tell, there are no specialized exercise groups here in Utah for breast cancer survivors. I think there is a great need for this. Has anyone heard of programs here for survivors? If so, please email me at: sistersurvivors@gmail.com

Thanks,
Kara

SATURDAY STRENGTH: Cancer Survivors and Patients Urged to Exercise...

Consider this:

In one year, women who needed chemotherapy for their breast cancer can see a swapping of muscle for fat that's equivalent to 10 years of normal aging, says Dr. Wendy Demark-Wahnefried of the University of Alabama at Birmingham.

In other words, a 45-year-old may find herself with the fatter, weaker body type of a 55-year-old.

In an article in USA Today - July 2010 - cancer patients and survivors are urged to exercise. There is growing proof that exercising can help with some cancer-related fatigue, and that it can improve your quality of life.

A recommendation by the American College of Sports Medicine issued guidelines advising cancer survivors to exercise the same amount of time that an average person should: 2 1/2 hours per week. If cancer patients don't feel up to that amount of exercise, they should at least do something on days when they feel well enough - they should avoid inactivity.

Exercise should include aerobic and strength-training. Check with your oncologist before starting any vigorous exercise program - especially if you have problems with things like Lymphema.

Try to find a physical fitness trainer who specializes in training cancer patients and survivors. Why? Well, for instance, studies have shown that careful weight training can protect against Lymphema, however, the average fitness trainer doesn't know how to safely offer that special training.

If you'd like to read the full article, click HERE.