Why You should Care about exercise
This Month’s Blog is brought to you by Linda Gottlieb, cancer exercise specialist extraordinaire (bio at the end!)
Yes, I want you to consider exercising, and yes, I know that you are a cancer survivor. No matter where you are on your cancer journey, get up and move. Regularly.
I understand that you may not be an elite athlete and survivor like Lance Armstrong or Martina Navratilova or other Olympians living with cancer (or maybe you are!)... everyone can move in a safe and joyful way.
I love the sentiment "Moving through Cancer" ...words carry such power!
Moving (adjective): advancement, being in motion, capable of having movement, and my favorite, “to take action”.
Through (preposition): In at one end and out the other, passing through subsequent steps in order.
Through (when used as an adverb): To a favorable or successful conclusion.
Through (when used as an adjective): Travelling or moving to a destination.
Cancer (noun): An evil thing that can spread destructively.
I wasn't always a cancer exercise trainer (it's now a "thing"), although I have been an exercise professional in some fashion since the 1980's.
I didn't know how important exercise was for a cancer survivor... until 1997. Spoiler alert! This story has a happy ending...
In November, 1997, my husband, Robert, had just returned from a business trip. He wasn't feeling great, so that Saturday, after mowing the lawn, he mentioned that he was heading to a walk-in medical clinic near us. I was off doing errands and arrived back home three hours later.
No husband; thought that odd.
Calling the walk in center, I learned Robert was in a local Emergency Room. I asked if he had a heart attack, he hadn't, but I was told he had a "mass in his chest". He didn't call me himself, I later learned, because "I didn't know what to say."
This was how our cancer journey began, with a blindsided discovery.
Processing this diagnosis took some time, as I bet you understand.
In this, my first blog post here on Moving Through Cancer, I want to enthusiastically share why you should care about exercising, now and for the future.
How you, too can MOVE through cancer, and not only survive, but thrive.
Ask the hundreds of folks I have had the honor of working with - they call themselves Thrivers, for a great reason. Many are healthier and fitter than before their diagnosis.
Back all those years, sitting in the oncologist's office,
my husband, a dedicated gym goer was told to stop exercising immediately
to save his strength for treatment, and ultimately, lifesaving surgery that might be an option. I, an exercise professional and fitness coach, didn't know what we now know about the incredible impact exercise has in relation to cancer.
Fast forward 8 months- intense chemo, surgery and more months of chemo, Robert is 24 years past that very scary day.
Here's the punch line...
After reviewing my husband's case, an astute doctor said "You did so well, in a large part, because you exercised and are fit."
In a huge pivot; ushering in a new millennium, exercise became a part of the cancer survival story with evidence based research emphasizing the benefits.
The main focus is to AVOID inactivity. EXERCISE can be a part of your story, as well. Research continues to accentuate the positive benefits of being physically active during cancer treatment and beyond.
Improving your general health with exercise helps you move through challenging treatments, one day and one session at a time. Knowing that your body can respond in positive, health affirming ways, even when cancer fatigue sets in, is an awesome self care statement for recovery.
Many cancer survivors are quick to notice improved quality of life while feeling more in control when they are involved in a consistent exercise program. Biking, yoga, walking, swimming, dancing, these activities (and more) can and do help survivors (and their friends and family) manage the stress and upset that comes with a cancer diagnosis.
Perhaps you can begin thinking of your cancer experience as a continuum, a path you travel that has guideposts, milestones and signs to help you to a positive outcome. Embracing increased movement can help you keep your thoughts centered on moving- one step at a time toward your cancer-free destination.
Here are Your Three New Superpowers:
CHOICE:
You get to choose how you think about your situation and your day. Martina Navratilova called the day she was diagnosed her "own personal 9-11." However you think about it, it's your time to focus on you and how you want to navigate the process. Many cancer survivors make this time in their lives a time to adopt ways to support their good health, both physically and emotionally.
A cancer diagnosis can make you feel like things are happening to you, rather than you directing the action. There are professionals taking great care of you- how can you actively participant in your recovery journey? Exercise had been proven to help with both body and mind.
DISTRACTION:
The human brain has a tendency to run the negative movie, emphasizing fear, loss, anguish and pain and not the happy "Hallmark" channel. Moving your body in joyful ways is a great distraction and can help defray the worry as well as encourage positive chemical reactions to wash through your system. It helps you be in command of stress and put what my mother used to call your "nervous energy" to work for your holistic good- calming you and helping you sleep more restfully- supporting your treatment and recovery.
DISCOVERY:
It's a beautiful time of year in the Northeast, where I am located. I bet it's beautiful where you, are, too.
When you think of Nature, you think green, right? Researchers in a study from England’s University of Essex discovered that just five minutes of “green exercise”- which they define as hiking, cycling, gardening, fishing, mostly any exercise that is experienced in and within nature, as mood and self esteem boosting.
This study correlates with other research showing that outdoor walks are a good option to battle depression- where say, walking in the mall has a less beneficial effect. If you then add other outdoor activity- greater exposure to vitamin D (thank you, sun!) studies show enhanced cognitive functioning demonstrated by participants. Get out and take in the healing forces of nature, even if it's a walk to your mailbox, or sitting on your porch when you aren't feeling up to more.
In my work, I have three tenants all clients learn.
1. Just change ONE thing
The incredible phenomenon is if you change one thing today, everything changes. You won’t be seeing your path through the same eyes as the past, and are bound to view life in a slightly different way looking forward. We aren’t talking about making a major commitment in time and money to do this fitness thing.
Parking in the second row of the lot instead of searching for a front row spot, or walking around the perimeter of the grocery store (lean on your cart if needed), every time you shop proves that you can add more physical activity in your day.
2. Do it and do it, NOW (for five minutes)
Every day is another opportunity to move more. Take a brief morning walk – outside if the weather is agreeable, or march in place inside (hold on if you are unsteady)- for five minutes. Yep, I did say five minutes. The “five minute contract” is a powerful strategy and it can work for you, you simply need to try it.
Promise yourself you will walk (swim, dance, bike) for five minutes. You have permission to stop any activity after the five minutes if you want, it’s all fair.
However, in my experience, after a mere five minutes of physical movement, my clients continue on, for 10, 15 or even more minutes of joyful activity. You see, we never want to start, it’s the hardest part. Giving yourself an “out” allows you to get past the initial inertia.
3. Understand Newton’s LAW of Motion
Speaking of inertia, Isaac’s first law of motion is really the law of inertia. It goes loosely like this: a body at rest tends to stay at rest and a body in motion tends to stay in motion.
If you use tenant #1 and changed one thing, and do it consistently, I hope it inspires you to change a few more things in the coming days and weeks.
Maybe it is using your tracker (or getting one- here are some great options) watching your daily steps increase, or increasing your mailbox walks (I know some folks whose mailboxes are ¼ mile away from their house- that’s good fitness!), neighborhood or beach strolls to multiple times a week.
Check out ability appropriate free exercise videos
Despite these findings and significant evidence that exercise clearly benefits cancer patients, patients and doctors are sometimes hesitant to consider it part of the treatment plan. As in any exercise program, it’s important to acknowledge there are risks involved, but the reality is that in most cases the benefits of exercise far exceed any risks for those with a cancer diagnosis.
Exercise might be the best medicine of all for helping you return to your normal (or better!) physical and psychological functioning.
** Before considering exercise or any increase in physical activity, discuss your personal situations with your physicians. Your doctor will be able to provide medical clearance and any important restrictions. Previously sedentary, medically or mobility challenged individuals should consider at least a few sessions with an exercise professional or physical therapist to craft a safe program. **
Linda T Gottlieb, MA, CPT, CET is a nationally certified fitness coach and cancer exercise trainer who has helped hundreds of individuals embrace exercise to reclaim their fit and healthy self. The author of No Ifs Ands or Butts, Linda is one of the first certified cancer exercise trainers in the nation, contributing to many clinical trials with Yale University and is the trainer for the Center for Cancer Care at Griffin Hospital, Derby, CT, along with her private practice. Linda@FitTraining.net https://www.fittraining.net/cancer-exercise
