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!