Category Archives: Exercise For Cancer

Overcome Challenging Side Effects of Cancer Treatment

Posted on by

Going through cancer treatment – surgery, chemotherapy and radiation – is a challenge in and of itself.  What is often not known upfront are some of the side effects that accompany these treatments.  Preparing ahead of time can help you create coping strategies and reduce the stress.

1. Lymphedema – this can happen after node dissection – either upper body or lower body.  Once lymph nodes are removed, the lymph transit system is impaired causing a backlog of fluid which creates uncomfortable swelling.  Taking precautions to reduce your risk of getting lymphedema are critical as there is no cure – only management.

2. Early Menopause – this can be triggered by chemotherapy.  For some, regular periods come back, but for most, they do not.  Since hormone replacement therapy is not advised for breast cancer patients, finding suitable herbal solutions can help.  Also, look for wicking clothing – wicking nightwear and daywear – to alleviate some of the discomfort of sweating with the accompanying chill afterwards.

3.  Fatigue – exercise is the antidote.  As strange as it may sound, exercising will help you increase oxygen uptake, increase blood flow, reduce your risk of lymphedema and elevate self-esteem.  Something as simple as a brisk walk.  Or, join an exercise class with a group that understands your cancer needs – The Lebed Method, Focus on Healing Through Therapeutic Exercise and Movement. Find a buddy to join you, especially for the days you don’t feel like getting out there.

You will get through this time much easier with some thought to coping with cancer ahead of time.

A Quiet Walk in Nature for Healing

Posted on by

Throughout my life, a walk in nature has always been what I needed to restore balance and calm when life got too busy or overwhelming.  No matter what city I lived in, I would always gravitate to the green areas or water.

I recall one instance while I was going through radiation treatment when I set out to take a Tai Chii class, couldn’t find the studio, and ended up at the ocean.  It was obvious to me that was where I was supposed to be. Even the night sweats were more bearable that day.

Walking along the shoreline, my thoughts were soothed by the quiet sound and rhythm of the waves breaking on the shore . . . the rhythm of the universe.  Worries washed away, fear abated, and I felt becalmed in the midst of the cancer drama that had become my life.  Being close to nature affirmed that there was a bigger picture, a universal presence which I call God and a knowing that healing and help was available to me if I asked.

Now, many years later (since the fall of 1990), I am still here.  I am still walking in nature to find peace and calm.  The steady rhythm of my stride, the swing of my arms, my breathing, all create the essence of a walking meditation – away from distraction allowing inner thoughts to be heard – thoughts and insights that are often drowned out in the roar of modern society.

Ah – To Dance, To Feel the Joy

Posted on by

Dance is fun, brings great joy not only to the participant but also those watching.  It can be an awesome workout with low impact – great for all ages.

Evidence the age range (10 – 78) of the particpants in this Flash Mob Dance I choreographed for our Wellspring Calgary fundraiser ‘Toupee For A Day’.  It was such a fun project.  Everyone had a great time, definitely wanted to do it more than once, and as you can see from the crowd watching, shared their joy and love of dance.

How Does Exercise Affect Lymphedema?

Posted on by
Reply

Exercise plays a key role in both reducing the risk of lymphedema as well as the management of lymphedema. 

Lymphedema is caused by an interruption or restriction in the flow of lymph fluid following surgery.  Most people are aware of arm lymphedema caused by breast cancer surgery, but leg lymphedema can be a side effect of prostate or abdominal surgeries.   Torso lymphedema can happen from neck and throat surgeries.

There are several ways to reduce the risk of lymphedema, however, exercise for lymphedema is extremely helpful and well documented by research. 

Here are some important things to remember when exercising:

  • Open the lymphatic system first.  The lymphatic drains are located by your throat and will allow the flow of lymph fluid which will increase with the exercise.  The Healthy-Steps program (formerly The Lebed Method) has a wonderful Lymphatic Opening exercise and program for those who may be at risk for lymphedema.
  • Make sure the exercise movements are slow to medium speed and smooth flowing versus jerky.  After surgery, especially if lymph nodes have been removed, the lymphatic transport system will be compromised and could become congested if the flow of lymph fluid is too fast.  Think of a superhighway where the traffic is rerouted from four lanes to one lane.
  • Wear proper compression garments which are designed to assist the flow of lymph fluid (i.e. lymphedema sleeve) during exercise if you already have lymphedema.  This includes the gauntlet (glove) to ensure the build up of fluid does not travel to the hand.

The Benefits of Fitness During Cancer Treatment

Posted on by
Reply

Physical fitness is probably the last thing you might thinks of when diagnosed with cancer.  Yet it is critically important to stay fit for a number of reasons, because exercise -

  • Combats fatigue and increases energy.
  • Increases the amount of oxygen in your system.  Cancer does not fare well in an oxygenated environment.
  • Exercise for lymphedema reduces this risk by keeping the flow of lymph fluid moving through your body.
  • Stretchs out scar tissue caused by surgery and increase the range of motion in joints that might be affected by radiation.
  • Increases a sense of self-esteem and keeps depression at bay – often a side effect of cancer treatment.
  • Promotes relaxation and sleep – very important and sometimes difficult states to maintain.

Already I think you are getting the message.  Whatever your choice of exercise – walking, yoga, pilates, cycling, tai chi – get moving, make new friends and create a fun environment for  yourself.  It will go a long way to making the cancer journey easier.

Cold Weather and Exercise Tips for Cancer Patients

Posted on by
Reply

It is vital that exercise be part of your daily routine if you are going through cancer treatment.  You may not feel like doing anything – fatigue is often the issue – but you will feel better and have more energy rather than less if you make the effort.

Simple walking, fresh air, and being in nature are all inexpensive ways to get your daily exercise.  Swinging those arms is great exercise for lymphedema as well as the fact that is helps reduce the risk of getting lymphedema.

However, cold weather experienced by those who live in northern climates often makes being outside not an option.  What options are there then?

  1. Go for walk inside in a shopping mall.  Find a friend to go with – helps with motivation, plus you can stop and enjoy a coffee or whatever afterwards.
  2. Head to the YWCA or leisure center and use their exercise equipment (i.e. treadmill, bike, etc.) or use at-home exercise equipment if you have one.
  3. Exercise along with a DVD.  There are many choices (Yoga, Tai Chi, Aerobics).  Find one that works for you.
  4. Go for a swim at an indoor pool and dream of summer days.

Exercise has been proven by research to not only be beneficial while you are going through cancer treatment.  Exercise is also beneficial in reducing the risk of getting cancer in the first place.  Besides, being healthy and fit makes life just that much more enjoyable.  You will have more energy, feel better about how look, and work off stress.  It’s a win-win.

Tai Chi for Cancer Patients

Posted on by
Reply

Moving meditation is often how tai chi is described.  For those who have problems sitting still, tai chi is a wonderful option for meditation.  It focuses the mind using the body as a breathing organism, moving chi through the pathways of mind, body and spirit.

Tai chi can be done anywhere – inside, outside, while travelling, at home, with a group.  Creating a time for daily practise reaps huge benefits, especially at a time such as cancer when stress is high.  Streaming energy (chi) through the body helps combat the fatigue and depression often associate with cancer treatment.

Due to the flowing and gentle nature of tai chi, it is also a wonderful exercise for lymphedema - both as risk reduction and management.  Lymphedema is often a side effect of cancer treatment, especially for breast cancer patients.  Lymphedema can also occur in lower extremeties due to prostate, colon, etc. surgeries and treatment.

Tai Chi: Healing Movements

Posted on by
Reply

Slow, graceful moves, fluid and contemplative, stretching body, mind and spirit – that’s tai chi.  I recall it well.  Before I was diagnosed with cancer, I had been taking Tai Chi classes.  We were a wonderful group of individuals, learning together and sharing our stories during our tea break.  It was exercise, learning and social all at the same time.

As I like to move, tai chi became my moving mediation during cancer treatment.  The slow movements helped my body open up, develop strength and flexibility, but more importantly tai chi quieted my mind and helped me find my inner place for healing.  The movements also became preventive exercise for lymphedema as I could feel the lymph moving, especially after radiation.

If you are not fortunate to have a group in your area, consider a DVD to follow and learn the moves at home.  Also excellent for practising at home between classes.

Simple Solutions to Reduce Swelling Caused by Lymphedema

Posted on by
Reply

Lymphedema is a medical condition often caused by the removal of lymph nodes during a cancer surgery. For breast cancer survivors, this condition may occur in the arm and can cause swelling due to the reduction in lymphatic flow, which backs up the lymphatic fluid when under pressure. While permanent solutions for the pain or discomfort caused by Lymphedema do not exist, there are ways to cope and helpful products that provide some relief on a day-to-day basis.

To manage the swelling of Arm Lymphedema, patients may purchase a ready-to-wear armsleeve, or preferably a prescribed sleeve from a qualified lymphedema therapist. The sleeve provides compression to the swelling and is also a valuable when traveling by plane, as high altitudes can cause swelling to worsen. There are exercises you can do from home to help reduce swelling and a special massage, called a manual lymph drainage massage, which manually moves the fluid from where it has settled.

Research your options – there are many – because no one deserves to suffer.

Breast Cancer: Lymphedema Prevention Tips

Posted on by
Reply

I keep hearing this and it makes me upset.  The issue of not knowing that moving your arm and shoulder – doing the exercises – as soon as the drain is out reduces the risk of getting lymphedema as well as frozen shoulder.  Most hospitals will advise you of exercise for lymphedema but some do not or the message is not heard when you are still in shock. 

Here are a few exercises you can do:

  1. Walking up the wall – standing facing the wall, walk your fingers up the wall and extend the arm as far as you can without pain.
  2. Arm circles – you can do these both standing and leaning over.  These arm circles help the flow of lymph fluid and keep the shoulder flexible.
  3. Head tilts – a) chin to chest and up to upright; b) tilt ear to shoulder, and c) head roll – make a smile on your chest with your chin making sure not to take the head back.  These movements open up the lymph system to drain the lymph fluid.

 

These are just a few of the exercises, but they are so important to do daily.  Look for exercise classes in your area that understand lymphedema and the issues around breast cancer.  The Healthy-Steps™ program (formerly known as The Lebed Method) is excellent if there is one in your area.