Showing posts with label Walking. Show all posts
Showing posts with label Walking. Show all posts
Wednesday, August 29, 2012
WORDLESS WEDNESDAY -Lifting Hearts in Utah 5K
Our new poster for the Lifting Hearts in Utah 5K - to be held on October 20th Mark your calendars and SAVE THE DATE!
Saturday, January 21, 2012
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:
(Remember, BEFORE starting an exercise program, or even continuing one during treatments, check with your doctor.)
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, January 7, 2012
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.
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.
Saturday, October 8, 2011
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
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
Tuesday, July 26, 2011
TUESDAY TIPS - Walking, Weight Loss, and Healthy Fruit
Helpful tips - from Healthy Utah magazine, November 2010 issue:
Recent studies show that a brisk 30-minute walk five times a week, and shedding 10 pounds, can not only keep your health in check but it can also cut your risk of Type II Diabetes in half.
5 ways to avoid weight gain:
1. Fill up on protein before heading to a party - eat a cup of nuts. This will help to prevent overeating due to hunger.
2. Donate leftovers to local charities - don't keep large amount of leftovers in your fridge, you'll continuously pick at them until they are gone.
3. Create your favorite recipes with healthier alternatives - make small changes, like using margarine instead of butter to cut the fat.
4. Use a smaller plate - fill up an appetizer plate, and trick yourself into thinking you are indulging
5. Drink water - fill up on zero-calorie liquids before eating, and you'll feel full before your meal.
Eating the wrong fruits can be worse than eating none at all. Fruits are very similar to breads, pastas, rice, and other high carbohydrate-rich food - they are also high in carbs. Choose the fruits that are lower in sugar.
Top 5 fruits:
Raspberries - excellent source of fiber, rich source of vitamin C and magnanese. They rank near the top of all fruits for antioxidant strength and contain many anti-disease properties, helping to fight against inflammation, chronic pain, cancer, cardiovascular disease, diabetes, allergies, age-related cognitive decline and eyesight degeneration.
Blackberries - high nutritional contents of dietary fiber, vitamin C, vitamin K, folic acid and manganese. They also have strong anti-oxidant levels, and contain copious amounts of omega-3 and omega-6 fatty acids. Kiwi - rich source of vitamin C and vitamin K. Good source of potassium.
Kiwi also deliveres a mild laxative effect, possibly because of the high level of dietary fiber.
Strawberries - good source of fiber, low in calories. An excellent source of vitamin C and flavonoids.
Oranges - excellent source of vitamins A and C, powerful antioxidants. Good source of fiber when the pulp is consumed. The white pith also contains flavonoids.
Recent studies show that a brisk 30-minute walk five times a week, and shedding 10 pounds, can not only keep your health in check but it can also cut your risk of Type II Diabetes in half.
5 ways to avoid weight gain:
1. Fill up on protein before heading to a party - eat a cup of nuts. This will help to prevent overeating due to hunger.
2. Donate leftovers to local charities - don't keep large amount of leftovers in your fridge, you'll continuously pick at them until they are gone.
3. Create your favorite recipes with healthier alternatives - make small changes, like using margarine instead of butter to cut the fat.
4. Use a smaller plate - fill up an appetizer plate, and trick yourself into thinking you are indulging
5. Drink water - fill up on zero-calorie liquids before eating, and you'll feel full before your meal.
Eating the wrong fruits can be worse than eating none at all. Fruits are very similar to breads, pastas, rice, and other high carbohydrate-rich food - they are also high in carbs. Choose the fruits that are lower in sugar.
Top 5 fruits:
Raspberries - excellent source of fiber, rich source of vitamin C and magnanese. They rank near the top of all fruits for antioxidant strength and contain many anti-disease properties, helping to fight against inflammation, chronic pain, cancer, cardiovascular disease, diabetes, allergies, age-related cognitive decline and eyesight degeneration.
Blackberries - high nutritional contents of dietary fiber, vitamin C, vitamin K, folic acid and manganese. They also have strong anti-oxidant levels, and contain copious amounts of omega-3 and omega-6 fatty acids. Kiwi - rich source of vitamin C and vitamin K. Good source of potassium.
Kiwi also deliveres a mild laxative effect, possibly because of the high level of dietary fiber.
Strawberries - good source of fiber, low in calories. An excellent source of vitamin C and flavonoids.
Oranges - excellent source of vitamins A and C, powerful antioxidants. Good source of fiber when the pulp is consumed. The white pith also contains flavonoids.
Tuesday, May 3, 2011
TUESDAY TIPS - Susan G. Komen Race for the Cure - this weekend...
The Susan G. Komen Race for the Cure is this weekend in Salt Lake City. This is just a reminder to our support group - we have a team registered to walk in the race. Our team name is "Hope Chests". There are about 4 people on the team right now. I hope more of you will sign up - it really is a great event. It's a great way to celebrate conquering the cancer monster. Go to http://www.komenslc.org/komen-race-for-the-cure/race-information/ to sign up, and walk with your fellow survivors!
Tuesday, September 21, 2010
TUESDAY TIDINGS: Mad Dash For Cancer...
American Fork Hospital is hosting their annual "Mad Dash" 5K to beat cancer on Saturday, Sept. 25th. Dr. Tittensor's husband, Zach, will be starting his last ride to complete the project (Mountains for Mammograms) of 250,000 vertical feet that same event by leading out the race on his bike. For those who want to enter, visit cancerdash.org, or for those who just want to come cheer others on, that would be great!!!
Saturday, July 17, 2010
STRONG SATURDAY - Sister Survivor's 5K Walk/Run...
Sister Survivors, with the help and support of Pinnacle Security, will be hosting a 5k walk/run on October 16th, 2010. The run will take place in American Fork, with registration starting at 8:00 am. There will be a motivational speaker, and great music, to kick the race off. More information is coming.
I'm telling you this now, so that you can train! If you've never participated in a 5k, it's just over 3 miles. Walking at least a 1/2 hour each day will get you ready to have fun in this race. Other exercises that will help - biking, swimming, jogging. If you are a recent survivor, take it easy - don't over do it. Again, just walking 1/2 each day will help.
We look forward to walking with all of you! Tell everyone you know - this is for the public, not just survivors.
**In the near future, we will have a registration page where you can sign up and buy a ticket for the race. Look for an announcement on that soon.
Have a great weekend!
I'm telling you this now, so that you can train! If you've never participated in a 5k, it's just over 3 miles. Walking at least a 1/2 hour each day will get you ready to have fun in this race. Other exercises that will help - biking, swimming, jogging. If you are a recent survivor, take it easy - don't over do it. Again, just walking 1/2 each day will help.
We look forward to walking with all of you! Tell everyone you know - this is for the public, not just survivors.
**In the near future, we will have a registration page where you can sign up and buy a ticket for the race. Look for an announcement on that soon.
Have a great weekend!
Saturday, June 12, 2010
SATURDAY STRENGTH - Does Walking Help Breast Cancer Survivors?
Information was taken from an article entitled... "Role of Obesity and Exercise in Breast Cancer Survivors" April 9, 2010:
Holmes and colleagues examined data from 2,987 nurses in the Nurses Health Study diagnosed with stage I, II, or III breast cancers and looked at breast cancer mortality in relation to physical activity level. The study showed that woman engaged in at least 3 metabolic equivalents (MET) of exercise per week had a relative risk of death from breast cancer of 0.80 (95% CI = 0.60–1.06), while those with 9 to 14.0 MET/wk had a relative risk of 0.50 (95% CI = 0.31–0.82). Adjusted for other risk factors, the relative risk of death from breast cancer and the risk of breast cancer recurrence was 25% to 40% lower in women with the highest level of activity, compared to women with the lowest levels of activity. Of note, most of the benefit was seen in women with moderate activity, equivalent to walking 3 to 5 hours a week at an average pace of 2 to 2.9 mph. Patients who were ER- and PR-positive appeared to benefit the most from exercise.
To read the full article, see http://www.cancernetwork.com/display/article/10165/1552213
Challenge for this week: try to get at least 30 minutes of walking on each day this next week. The study above shows that walking at a moderate rate really does help!
Holmes and colleagues examined data from 2,987 nurses in the Nurses Health Study diagnosed with stage I, II, or III breast cancers and looked at breast cancer mortality in relation to physical activity level. The study showed that woman engaged in at least 3 metabolic equivalents (MET) of exercise per week had a relative risk of death from breast cancer of 0.80 (95% CI = 0.60–1.06), while those with 9 to 14.0 MET/wk had a relative risk of 0.50 (95% CI = 0.31–0.82). Adjusted for other risk factors, the relative risk of death from breast cancer and the risk of breast cancer recurrence was 25% to 40% lower in women with the highest level of activity, compared to women with the lowest levels of activity. Of note, most of the benefit was seen in women with moderate activity, equivalent to walking 3 to 5 hours a week at an average pace of 2 to 2.9 mph. Patients who were ER- and PR-positive appeared to benefit the most from exercise.
To read the full article, see http://www.cancernetwork.com/display/article/10165/1552213
Challenge for this week: try to get at least 30 minutes of walking on each day this next week. The study above shows that walking at a moderate rate really does help!
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