How to keep on moving

BY LENA HUANG | MARCH 19, 2010

Over a conversation about Laura Beil's article "Welcomed Workout" on sticking with an exercise routine in CURE's spring issue, I got curious about what our staff likes to do for exercise and why. I received some great responses that sparked ideas to make exercise more fun and engaging. I hope sharing our stories with you will provide some motivation too. Tell us what types of exercises get you moving. You may inspire a fellow survivor or caregiver in the process!

Kathy LaTour, CURE's editor-at-large: Last year, I finally built a lap pool in my backyard. Swimming has always been my favorite way to exercise, and, with lymphedema and nerve damage in the balls of my feet, it has become one of the few ways I can exercise. Now I am just waiting for it to warm up enough to begin my daily laps.

Melissa Weber, CURE's managing editor: Music is my motivation. Knowing that I get to spend an hour with my workout playlist is all I need to get me to the gym. As for my exercise routine, I alternate between weight machines and an aerobic workout. But I do like to spice it up every now and then with some basketball and racquetball.

Alexandra Hurd, CURE's PR and marketing specialist: Team sports used to rule my life in high school, and while I didn't participate in many during college, post-graduation a friend invited me to play on a volleyball team in a small family-oriented league ... next thing you know I'm playing volleyball at least two nights a week pretty much year round and have even found a more competitive league where I actually feel like I'm getting a full hour of cardio in with every game. Friends and coworkers keep saying to me "you must really love volleyball," but in reality, volleyball was never my favorite sport -- I just love team sports and have found a way to make them work as an "adult" exercise for me!

Darlene Card, CURE's circulation and marketing specialist: Brandon and I love to take our dogs for a walk, as well as to the park to play fetch. It's fun to see them so happy, and it's good exercise for us. Sometimes I don't have time to go to the gym. I also like to do yoga, ballet, and Pilates DVDs at my house. Yoga is also very relaxing. Brandon and I have also started running lately to get ready for the cruise we are taking in June. We may even find a 5K to have another goal to reach!

Bunmi Ishola, CURE's editorial assistant: Whenever I do work out, two things motivate me: One, having someone to work out with. I feel guilty if I slack and they are working hard. And the companionship makes exercising a whole lot more enjoyable. Two, finding something that's fun and/or relaxing, like the Wii. There are dancing games, sports games, actual fitness games ... but because they are games, you tend to have so much fun, you don't even think about it as a workout. Also, I sometimes take a hip-hop aerobics class, which was awesome because by the end of the class not only did I get a great workout, but I also learned a whole dance routine.

Glenn Zamora, CURE's graphic designer: I like to go to the gym to lift weights because it actually motivates me to exercise, oddly enough. My main motivation is going to the gym. Being in the gym and doing nothing is like paying to go to an all-you-can-eat buffet and not eating. I also like to box and hit the heavy bags to release stress. Losing weight and other health benefits are also motivating.

Elizabeth Whittington, managing editor of curetoday.com: I've really enjoyed my Wii Fit games. They're competitive, which I love, and I can work out at home. I've also found that if I don't have to go to a gym, I exercise on a more regular basis, and I get to spend time with my family in the process. Unfortunately, that also means the entire family watches me workout in the middle of the living room--yikes!

Lena Huang, CURE's fitness and nutrition editor: Gosh, after hearing other staffers' choices for exercise, I feel quite boring. Every day I do some cardiovascular work. Sometimes I take a spin class or work out on an elliptical trainer. On nice days, I like to get outside and walk or run. But I like to work out in the morning, when I can read the paper or listen to news. Morning exercise gets my heart pumping, waking me up for the day ahead. But my favorite exercise is yoga. There are many different forms of yoga, and I enjoy most of them. I like the deep stretch, balancing, and meditative nature of yoga. It truly helps my body and mind.

Anxiety and exercise

BY LENA HUANG | FEBRUARY 25, 2010

Anxiety is a common, and often untreated, side effect of cancer. The stress of a cancer diagnosis, fear of the unknown, and uncertainty for the future are just a few things that can cause anxiety for patients and survivors, as well as for loved ones and caregivers.

However, exercise can be a viable, non-pharmacological option to treat anxiety, says researchers of a review published this week in the Archives of Internal Medicine. Researchers reviewed 40 studies involving 2,914 sedentary patients with various chronic diseases, including cancer, and found that regular exercise decreased symptoms of anxiety by about 20 percent. Exercise sessions of 30 minutes were more effective than shorter periods.

"The present analysis showed that exercise training reduces anxiety among patients with cancer. This observation differs from that of others who concluded that there was weak evidence for a consistent positive effect of increased physical activity on anxiety among cancer survivors. Our analysis differed in that in included both patients with cancer, who exercised during treatment, and survivors who exercised after treatment," concluded researchers.

Other benefits of exercise are it can be relatively inexpensive, such as walking, and, in most cases, it doesn't interfere with treatment. This is all good news. However, if your anxiety becomes severe and exercise doesn't seem to help, please seek the advice of a health care provider.

Your next move

BY LENA HUANG | FEBRUARY 11, 2010

As CURE's fitness and nutrition editor, I'm always interested in programs to help get people moving, and one new program is highlighted this month in M.D. Anderson Cancer Center's newsletter "Focused on Health."

The M.D. Anderson staff developed a seven-day exercise plan that can be done at home with minimal equipment. The program includes cardio and circuit training, upper-body weight training, lower-body strength training, and stomach and back strengthening exercises. Each exercise can be adjusted for different fitness levels.

The plan has step-by-step instructions as well as videos that teach proper technique and form. There is also a link to download the videos to your iPod.

This is a great resource for those who want to start an exercise program but maybe hesitant to join a gym or for those who prefer to workout at home. And while this is a beneficial tool, the M.D. Anderson staff does note that you should always consult with your doctor before starting any exercise plan.

Let us know if this works for you or if you know of other resources to get people moving.

Rebounding from breast cancer

BY LENA HUANG | DECEMBER 15, 2009

If you live in the Washington, D.C. area and are looking for an opportunity to get some exercise and meet other breast cancer survivors, I recently read about a free program called "Healing With Basketball." This program is sponsored by The George Washington University Cancer Institute's Office of Cancer Survivorship.

The program is the brainchild of psychotherapist and survivor Lynn Grodzki and certified personal trainer Andrew Weiss. After Grodzki had a bilateral mastectomy, she wanted an exercise to help rebuild her upper body strength. So she trained with Weiss and modified his "basketball boot camp" for breast cancer survivors. The program helps to build strength and endurance through basketball drills and other exercises. It also provides a "team" of survivors to share information and stories with in a supportive environment.

You don't need a background in basketball to join. However, you do need permission from your doctor to participate to ensure that you are ready for physical activity. The clinics are held on Saturday afternoons at the GWU Mt. Vernon Campus. For more information, call (202) 994-3972, or check out their website.

Weight lifting and lymphedema

BY LENA HUANG | SEPTEMBER 16, 2009

In the past, weight lifting has generally been discouraged for breast cancer survivors who have lymphedema. But a recent study, published in The New England Journal of Medicine, reveals that weight lifting may not be so harmful, and actually may benefit survivors.

A total of 141 women were randomized for this study with half of the survivors entering a twice-weekly progressive weight-lifting program and half as the control group. Participants were required to wear compression sleeves while weight lifting, trained by certified fitness professionals, and assessed by lymphedema specialists on a regular basis.

Researchers concluded, "In breast-cancer survivors with lymphedema, slowly progressive weight lifting had no significant effect on limb swelling and resulted in a decreased incidence of exacerbations of lymphedema, reduced symptoms, and increased strength."

Another interesting aspect of this study was the fitness centers used were YMCAs that host the LIVESTRONG program, a collaboration between the Lance Armstrong Foundation and the YMCA to develop programs specifically for cancer survivors and to certify trainers who understand the special needs of survivor population.

But before you start pumping iron, make sure you check with your doctor, nurse, or physical therapist to see if you are ready to start a program and find a certified trainer who is trained to work with lymphedema patients and can show you the exercises that will help.

Building up bones

BY LENA HUANG | JUNE 30, 2009

I've had a few comments from readers looking for safe exercises for people with weak bones due to cancer treatments.

First, and most importantly, it is imperative you talk to your health care provider about your individual situation and get his/her approval to exercise. Patients may be at different stages of treatment or may have other side effects, such as neutropenia, in which they need to stay away from public places like gyms where there is exposure to germs. Your physician can assess your situation and make recommendations on exercises that are appropriate for your current body condition.

Generally, experts advise people with weak bones to avoid high impact exercises that can cause stress fractures. Stay away from running, high impact aerobics, and contact sports, such as football and soccer, and from any exercise in which you may fall. Stick with less impact exercises, such as walking, swimming, or tai-chi.

Balance and coordination exercises, such as yoga, can help you have fewer falls, but do not bend over (as in touching your toes) which is a move in yoga that can cause fractures in a delicate spine. Certain twists can also be harmful. An experienced yoga instructor can teach you movements to substitute that won't damage your spine.

Strengthening exercises are also important in building strong bones. One strengthening exercise that my kids and I like to do is using resistance bands while we watch our favorite TV shows. Resistance bands are used in physical therapy, rehabilitation, and general conditioning. Kits usually come with some exercise instructions or you can ask your doctor or physical therapist for help. More exercise advice for those with delicate bones can be found at the National Osteoporosis Foundation website and at the American Cancer Society.

Also an article that appeared in CURE a couple of years ago, Good to the Bone provides more information on the effect of treatment on bones and insights on new agents that promote bone health.

If your physician gives you permission to go to a gym, another source that we've written about is the Livestrong programs at your local YMCA. These programs have trainers who are educated on special exercise needs of patients and survivors. The American College for Sports Medicine also has a certification program for trainers interested in working with cancer patients and survivors. Call your local gym to see if they have a certified cancer exercise trainer on staff.

Above all, take it easy, and don't push yourself too hard. And if you have something that works for you, let us know so that we can share your tip with other patients and survivors with weak bones.

Strike a pose at Yogapalooza

BY LENA HUANG | JUNE 12, 2009

Roll out your mats, and get ready for Yogapalooza, a fundraiser for a wonderful nonprofit in our cancer community called Yoga Bear that provides free yoga classes to cancer patients and survivors.

Yogapalooza takes place on June 27 and is a day of fun and fitness in yoga studios across the country to raise awareness of the benefits of yoga and to help Yoga Bear continue to offer free classes for patients and survivors. So far, six cities are hosting events: Atlanta, Austin, Cleveland, New York City, San Francisco, and Washington, D.C. Schedules and programs vary in each city, so if you want to join, go to Yogapalooza. The event is also sponsored by Gaiam, a health and wellness company that has donated products to raffle.

For those of you who haven't heard of Yoga Bear, it's a national nonprofit formed in 2006 by a volunteer-based group of yoga practitioners. They provide free yoga classes through their "Share a Mat" campaign, which encourages studios to donate memberships that Yoga Bear distributes to patients and survivors.

I started practicing yoga many years ago when I was going through a tough time in my life. Physically, yoga strengthened my core, helping to alleviate back pain that I suffered from an injury. Mentally, yoga helped me calm my mind and focus on something other than my pain. It transformed my life, and I am so grateful for the practice.

So, if you can't attend Yogapalooza, still check out Yoga Bear, and you may discover something that transforms your life. Namaste!

What's your exercise excuse?

BY LENA HUANG | JUNE 5, 2009

Recently, my life got very hectic with work and family. For years, my daily routine has included a workout, but recently I've been skipping it, thinking "I just don't have time."

So, when I saw the WebMD article today on "The Top 6 Exercise Excuses and How to Beat Them," I knew I was busted. Matter of fact, my excuse was number one!

The article provides some simple ways to add exercise to your routine, such as using resistance bands while you watch TV or taking the stairs instead of the escalator. Experts also give some good responses to common excuses not to exercise.

Cancer patients and survivors certainly have a right to use exercise excuses. And there are situations in which cancer patients should take precautions when exercising (Take It Easy). But we also can't ignore the emerging research connecting exercise and cancer (Forward Motion).

Recent research, announced at the annual conference of the American College of Sports Medicine held at the end of May, showed that women over 30 may decrease their chances of contracting breast cancer if they are more active (Exercise with Cancer Patients, Abstract 1055). Another study, announced at the same conference, revealed that black men who exercised during young adulthood, ages 19 to 29, had a 35 percent lower risk of prostate cancer (Age-Specific Physical Activity and Prostate Cancer Risk Among White Men and Black Men , Abstract 885).

Everyone needs a break now and then, whether it's from exercise, from work, from kids, from our hectic lives. There have been countless times I have not wanted to exercise, but then I push myself through that spin class or yoga session, and afterwards, I always feel better. For me, that good feeling is something I need to remember when those exercise excuses start growing in my mind.

Fitness & Nutrition page debuts

BY LENA HUANG | MAY 29, 2009

The lazy days of summer are upon us. School's out and vacations are on. Time to pull out those swimsuits, flip flops, and pool floats. Pour yourself a tall glass of lemonade or crunch into a cool slice of watermelon. And just take it easy.

While you might be out there relaxing, we here at CURE are working hard to respond to you. We listened to our readers' polls and have some new additions you requested, such as blogs and more information on nutrition and fitness. So while you're taking a moment out of the sun to check out our website, notice that our editorial staff now has blogs to keep you informed of the topics we think are important, the controversies that engage us, and stories that touch our hearts.

As CURE's Fitness and Nutrition editor, one subject that is close to me is health. So I'm excited to announce the launch of our new page dedicated to fitness and nutrition at www.curetoday.com. Here we will report on recent health news that affects cancer patients, survivors, and caregivers. We will also have links to all of CURE's articles on fitness and nutrition, including links to our "Food for Thought" columns. We will also have a weekly health tip to remind you of an easy way to stay healthy and well.

To commemorate the launch of CURE's Fitness & Nutrition page, tell me something you do in the comments section to keep yourself healthy and I might post your tip one week!

Oh, and by the way, while you are taking it easy out there--don't forget the sunscreen!