Month: March 2023

Fitness After Cancer – You Are Just Beginning!

March has just passed. Most people are not aware that the month of March is Colorectal Cancer Awareness month. But even fewer people know of the aftermath of a cancer diagnosis. Cancer is a life-changing experience that can have long-lasting effects on the body and mind. Our personal journey began on January 20, 2021, when my wife was diagnosed. It was a rough year and half full of chemo, radiation, doctors’ offices, and surgeries. We are part of the lucky group, as she has pulled through and stayed in remission since January of 2022. But it isn’t over just yet. Surviving cancer is a remarkable achievement, but it’s important to remember that the journey doesn’t end there. After treatment, cancer survivors often face a new set of challenges, including staying in shape and maintaining their overall health.

Maintaining a healthy lifestyle after cancer treatment is crucial for several reasons. Here are some of the key benefits of staying in shape as a cancer survivor:

1. Reducing the risk of cancer recurrence: Studies have shown that regular exercise and a healthy diet can reduce the risk of cancer recurrence in survivors. (Morishita, et al, 2020) Exercise can help boost the immune system, reduce inflammation, and lower levels of certain hormones that can contribute to the development of cancer.
2. Improving overall health: Cancer survivors may be at an increased risk of developing other health problems, such as heart disease and diabetes. Staying in shape and maintaining a healthy weight can help lower these risks and improve overall health and wellbeing.
3. Enhancing mental health: Cancer treatment can take a toll on mental health, and survivors may experience anxiety, depression, and other psychological effects. (Robinson et al., 2023) Exercise has been shown to improve mood, reduce stress, and enhance cognitive function, all of which can help alleviate these effects.
4. Regaining strength and mobility: Cancer treatment can leave survivors feeling weak and fatigued. Exercise can help rebuild strength and endurance, increase flexibility, and range of motion, and improve overall physical function.
5. Connecting with others: Participating in physical activity can provide opportunities to connect with other cancer survivors and build a sense of community and support.

If you’re a cancer survivor, it’s important to talk to your doctor before starting any exercise program. Your doctor can help you determine what types and intensity of exercise are appropriate for you based on your specific situation and medical history.

In general, it’s recommended that cancer survivors engage in a variety of cardio exercise 3 days a week, along with strength training exercises at least two days a week.

In addition to exercise, maintaining a healthy diet and avoiding tobacco and excessive alcohol use are also important for overall health and cancer prevention.

In conclusion, staying in shape as a cancer survivor is crucial for reducing the risk of recurrence, improving overall health and wellbeing, and enhancing mental health. By working with your doctor to develop a safe and effective exercise program, you can take control of your health and continue to thrive after cancer. Remember, you’re not alone, and there’s a community of survivors who are ready to support you on your journey.

Update 8.4.2023

I was contacted by the outreach specialist, Martina Maseko, from The Mesothelioma Center in Orland Florida. She provided us with some resource links. I have added them here! Thank you for your contribution Martina!!!

https://www.asbestos.com/treatment/nutrition/

https://www.asbestos.com/treatment/alternative/exercise/

References

Morishita, S., Hamaue, Y., Fukushima, T., Tanaka, T., Fu, J. B., & Nakano, J. (2020).

Effect of Exercise on Mortality and Recurrence in Patients With Cancer: A Systematic
Review and Meta-Analysis. Integrative cancer therapies, 19, 1534735420917462. https://doi.org/10.1177/1534735420917462

Robinson, L., Segal, J., & Smith, M. (2023, February 28). The mental health benefits of
exercise. HelpGuide.org. Retrieved March 11, 2023, from
https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-
exercise.htm

Movement Is The Key!!!

Getting old is not something that we can avoid! It has been happening to mankind since Adam and Eve first walked in the garden. It is an inevitability and a reality of our world. You and I will grow older, make no mistake about it. However, we do not have to like it, or sit idly by and let it happen.

“Research shows that exercise promotes health and youth on the mental, physical, and even cellular (cell) level” (Humpal Physical Therapy, 2018) I have watched many an officer over my thirty-year career that retired and then just seemed to go downhill physically. Many were gone from this plane of existence within just a few years! The human body is not meant to be sedentary! It was designed to move, to work, and to play! Without this movement, ancient man would not have been the hunter/gatherer that he was.

You and I are not much different! We need to get up off of the couch and to move to keep ourselves pushing forward. Basic exercise has been shown to activate the autonomic nervous system, improve lymphatic flow, strengthen your heart, and increase your joint health. (Burley, 2023) These benefits are expounded for the aging person. It makes the later years of our lives better, more enjoyable, and longer!

Getting started is as simple as placing one foot in front of the other. Go for a walk around the neighborhood. Do that a few times per week to start and pick it up from there. Joining a gym is a great idea to work out, meet new social structures, and get better tips from personal trainers. Working with a trainer is also beneficial as they can aid you in developing a program that you will like, find enjoyable to do, and keep you motivated. There are tons of programs that you can do at home as well. Full body workouts, daily splits, 5×5 training, and many others can be done in a relatively small space using dumbbells, resistance bands, sandbags, or just your own bodyweight. Gym equipment can often be purchased fairly inexpensively from places like social media marketplaces, secondhand stores, yard sales, or local advertisements.

Getting older may be a requirement of life, but it does not have to be the end of it! Get up, get moving and pushing forward! Working out and resistance training in any capacity is better than sitting on the couch and slowly dying of complacency. But I will warn you of two things. Number one, it isn’t always easy. And number two, it can be addictive! I look forward to seeing in the gym, on the training floor, on the hiking trials, or walking the neighborhood!

References

Burley, G. (2023, January 11). Keep moving to stay young. IMPACT Magazine. Retrieved
March 6, 2023, from https://impactmagazine.ca/health/keep-moving-to-stay-young/

Humpal Physical Therapy, . (2018). How exercise keeps us young. Humpal Physical
Therapy & Sports Medicine Centers. Retrieved March 6, 2023, from
https://www.humpalphysicaltherapy.com/Newsletters/Full-Articles/How-Exercise-Keeps-
Us-Young/a~10460/article.html