By Elena Voropay
In
Australia, more than 25 per cent of cancer cases and more than 7600
cancer deaths are attributed to overweight and obesity, physical
inactivity, poor diet and drinking alcohol, according to the Cancer
Council of Australia. As more women undergo successful treatment for breast cancer, many are
experiencing ongoing side effects such as weight gain, insomnia,
fatigue, loss of muscle tone, reduced flexibility, loss of sexual
drive, feelings of low self esteem, depression, anxiety or lack of
confidence. One of the best things you can do to alleviate all the
above symptoms, assist the recovery and improve the quality of life
is exercise.
What Exercise Can Do For Cancer Patients
- Boost your immune system by increasing the amounts of
lymphocytes, interleukin, neutrophils, and other immune substances
circulating in your body
- Raise the level of high density lipoproteins (HDL), the good
cholesterol that helps to excrete the low density (LDL) cholesterol
- Increase metabolism and burns calories
- Improve muscle tone strengthens bones
- Increase the red blood cell count
- Strengthen your tolerance to the side affects of cancer treatments
- Move waste products through the intestines more quickly, thereby reducing the time of body's exposure to potential carcinogens
- Improve the insulin efficiency
- Lessen fatigue and nausea
- Improve appetite and monitors energy utilization
Knowing about the positive effects of exercise is one thing, but
actually engaging in physical activity is another. But regardless of
your shape and fitness status, just doing as much as you can will help
you get on a healthy track and stay there.
Cardiovascular Activity
If moving is not a problem, then engaging in any activities can be
split in 3 ten-minute sessions every day. Moving your body changes the
levels of many hormones in a positive way causing endorphins to improve
your mood, increase sexual desire, reduce fatigue, lessen nausea and
constipation, as well as heighten your self esteem. It is still
not clear what amount and type of exercise is safe for all cancer
patients, but consistent data shows that even a little exercise helps
physiological and psychological healing and speeds up recovery time
after treatments.
Whether you want to stay in shape, prevent disease or just feel better,
it comes down to common sense of simply moving your body more and
engaging in simple activities like walking, climbing stairs, gardening,
or playing with children. Cancer patients are no different in this
regard - moderate exercise should be performed 6 - 7 days per week for
at least 30 minutes per day.
Weight Training
Weight training has shown to have numerous positive results for all
cancer patients. It may seem to be too harsh and exhaustive, especially
if you suffer from concurring fatigue and nausea. But at times when you
feel good, exercise can make you feel even better. Use these occasions
to build a strong habit of exercising. Interestingly, with time you
will notice that the more often you exercise, the more you tend to like
it. Choose from for your weight training include but not limited to
resistance machines, free weights, exercise bands, medicine and
stability balls and simply your own body weight. If you feel inspired,
try using balance boards and exercise balls as a standing and sitting
platforms - these require the support of many more muscles for keeping
balance.
Resistance tubes and weight training machines may be your best options.
Tubes offer the resistance that is not overly exhaustive, you can
adjust them easily by wrapping around your palms or folding in half to
make exercises more challenging. With tubes, you are also forced to use
a lot of stabilizing muscles making training very practical and
functional. Machines will let you move your muscles through certain
planes and in specific ranges of motion. For that reason, machines are
safer to use, especially if your joints are weak or muscles can't
produce a lot of power due to long-term disuse. You can adjust the
resistance by inserting the pin according to particular weight you can
lift. Most machines show pictures and instructions of exercises and
correct techniques, so by following the instructions on the charts you
can make it a 'no-brainer'.
Yoga
Yoga can be used as a wonderful way of physical, emotional and
spiritual therapy. Regardless of the type of yoga you choose, regular
practices have shown to activate the parasympathetic nervous system.
This helps reduce stress and alleviate fatigue, bring about a feeling
of calmness an relaxation. Being extremely important during and after
cancer treatments, non-impact physical exercise offered by yoga helps
to maintain physical strength and even improve muscle functions. Other
benefits of practice include stabilizing blood pressure, lowering heart
rate and the body's demand for oxygen, slowing breath rate, increasing
lung capacity, improving digestion, increasing feelings of calm and
tranquility and improving the immune system.
Choosing a style of yoga that suits your physical abilities and
preferences may take some experimentation. Try to take classes of
Hatha, Iyengar, Ashtanga, Kundalini, Qui, Bikram and Kripaly yoga. They
all differ in their approaches, but similarities of increasing
flexibility, toning and shaping the muscles, improving posture, and
giving an overall better sense of self being unite them into a a system
of yoga. Regular yoga practices will extend your awareness of physical,
emotional, sensory and thinking levels. With improving flexibility and
deepening your breath, you will find that your mind and emotions come
into balance and you will feel relaxed yet full of energy.
Precautions
Before you start an exercise program, discuss it with your doctor. And stop exercising if you experience any of the following:
- light-headedness or dizziness
- excessive shortness of breath
- chest pain
- excessive tiredness
- persistent joint or muscle pain.
The Cancer Council Australia's recommendations
In support of the Dietary Guidelines for Australian Adults and the
National Physical Activity Guidelines for Australians, The Cancer
Council Australia makes the following recommendations in relation to
nutrition and physical activity:
Maintain a healthy body weight.
Eat a wide variety of nutritious foods from the five food groups.
Eat plenty of vegetables, legumes and fruit - five
or more servings of vegetables and two or more servings of fruit per
day.
Eat plenty of cereals (including breads, rice, pasta
and noodles), preferably wholegrain - between three and 12 servings of
cereals per day, depending on age and gender.
Eat meat in moderation - three to four serves of cooked, lean red meat each week.
Select foods low in fats, particularly lean meat and reduced-fat dairy and use low-fat cooking methods.
Select foods low in salt - choose low-salt products and flavour foods with herbs and spices instead of salt.
Be physically active - 30 minutes of moderate activity a day for
general good health and 60 minutes a day, including some vigorous
intensity exercise, to reduce cancer risk.
References
1.Mock, V., Burke, M., Sheehan, P., Creaton , E.M., Winningham, M.L.,
McKenney-Tedder, S. et al. (1994). A nursing rehabilitation program for
women with breast cancer receiving adjuvant chemotherapy. Oncology
Nursing Forum, 21(5), 899-907.
2.Dimeo, F., Stieglitz, R., Novelli-Fischer, R., Fetscher, S., &
Keul, J. (1999). Effects of physical activity on the fatigue and
psychologic status of cancer patients during chemotherapy. Cancer, 85
(10), 2273-2277.
3.Decker, W., Turner-McGlade, J., & Fehir, K. (1989). Psychosocial
aspects and the physiological effects of a cardiopulmonary exercise
program in patients undergoing bone marrow transplantation for acute
leukemia. Transplantation Proceedings, 21, 3068-3069.
4.Decker, W., Turner-McGlade, J., & Fehir, K. (1989). Psychosocial
aspects and the physiological effects of a cardiopulmonary exercise
program in patients undergoing bone marrow transplantation for acute
leukemia. Transplantation Proceedings, 21, 3068-3069.
5.Courneya, K.S., & Friedenreich, C.M. (1997). Relationship between
exercise during treatment and current quality of life among survivors
of breast cancer. Journal of Psychosocial Oncology, 15(3/4), 35-57.
6.Courneya, K.S., Mackey, J.R., & Jones, L.W. (2000). Coping with
Cancer: Can exercise help? The Physician and Sportsmedicine, 28 (5).
Retrieved December 1, 2004, from
www.physsportsmed.com/issues/2002/08_02/courneya.htm
|
Conditions and Ailments 
