We all make New Year’s Resolutions...
and we all break them.
But what about a resolution that can help decrease your risk of breast cancer recurrence by as much as 50%? That is a pretty good incentive to get up, get out and get moving!
The 2010 Fitness Challenge is your opportunity to start the new year right! We have written about all the studies that show the benefits of exercise, and how it can help keep you healthy, but there is another plus: you look and feel better!
This year, when you want to settle into the couch with a bowl of Phish Food, think about staying healthy... think about how much better you will feel if you got up and took a bike ride or a walk around the block. The couch will still be there when you get home. And the Phish Food? Well, yes, there is nothing more delicious except one thing: nothing tastes better than skinny feels!
The 2010 Fitness Challenge is your opportunity to start the new year right! We have written about all the studies that show the benefits of exercise, and how it can help keep you healthy, but there is another plus: you look and feel better!
This year, when you want to settle into the couch with a bowl of Phish Food, think about staying healthy... think about how much better you will feel if you got up and took a bike ride or a walk around the block. The couch will still be there when you get home. And the Phish Food? Well, yes, there is nothing more delicious except one thing: nothing tastes better than skinny feels!
The No Surrender Exercise Philosophy
(From our How to Stay Healthy Pages)
You are Off of Chemo, Now Get the Chemo Weight Off You
Most women gain between 15 to 30 pounds from chemotherapy treatments. Talk about adding insult to injury. If you are in chemo right now, try to maintain your weight. Don’t try to diet while on chemo. But some of the cravings chemo can cause also make you gain weight. It is a fact that women never crave low fat, low calorie food on chemotherapy.
Five women were asked on the No Surrender Breast Cancer Survivor Message Forum what foods they craved during treatment. The responses tell the tale: Rice Pudding, Cheese Doodles, Macdonald’s Cherry Pies, Chocolate Milkshakes, and anything Mexican with lots of cheese. It is not hard to see why there is weight gain during chemo.
Dr. Michelle Holmes, MD, DrPH, Associate Professor of Medicine, Harvard Medical School Brigham & Women's Hospital in Boston, Massachusetts, reports on studies that have focused on the importance of maintaining or losing weight post treatment.
“We have published a study showing that the more weight a woman gains after diagnosis, the more likely she is to have a recurrence and die from breast cancer, compared with women who maintain their weight.”
Dr Holmes recognizes that many women gain weight because of the treatments they are on. “It can be challenging for a woman with breast cancer to maintain weight. It appears that some treatments, although lifesaving, can also promote weight gain. However, trying to eat and exercise so that she maintains rather than gains weight, while still taking the prescribed treatments, is something a woman with breast cancer can try to do to help herself.”
Your goal should be a healthy weight, not becoming a swimsuit model. Every little bit helps your future prognosis.
(From our How to Stay Healthy Pages)
You are Off of Chemo, Now Get the Chemo Weight Off You
Most women gain between 15 to 30 pounds from chemotherapy treatments. Talk about adding insult to injury. If you are in chemo right now, try to maintain your weight. Don’t try to diet while on chemo. But some of the cravings chemo can cause also make you gain weight. It is a fact that women never crave low fat, low calorie food on chemotherapy.
Five women were asked on the No Surrender Breast Cancer Survivor Message Forum what foods they craved during treatment. The responses tell the tale: Rice Pudding, Cheese Doodles, Macdonald’s Cherry Pies, Chocolate Milkshakes, and anything Mexican with lots of cheese. It is not hard to see why there is weight gain during chemo.
Dr. Michelle Holmes, MD, DrPH, Associate Professor of Medicine, Harvard Medical School Brigham & Women's Hospital in Boston, Massachusetts, reports on studies that have focused on the importance of maintaining or losing weight post treatment.
“We have published a study showing that the more weight a woman gains after diagnosis, the more likely she is to have a recurrence and die from breast cancer, compared with women who maintain their weight.”
Dr Holmes recognizes that many women gain weight because of the treatments they are on. “It can be challenging for a woman with breast cancer to maintain weight. It appears that some treatments, although lifesaving, can also promote weight gain. However, trying to eat and exercise so that she maintains rather than gains weight, while still taking the prescribed treatments, is something a woman with breast cancer can try to do to help herself.”
Your goal should be a healthy weight, not becoming a swimsuit model. Every little bit helps your future prognosis.
THE "E" WORD
You can’t escape it. Breast cancer does not give you a Get Out of Exercise Free card. In fact, it is just the opposite. Exercise may very well give you a Stay Free From Recurrence card.
According to Dr. Holmes, “Exercise may be beneficial for women with breast cancer. We studied almost 3,000 women with breast cancer. We asked them what sorts of recreational physical activity they participated in and how many hours per week they did it. We made sure to ask them after they had completed their treatment for breast cancer. We followed these women for up to 18 years, and made note of the ones who died.
Women with breast cancer who did the equivalent of 3 to 5 hours of walking per week were 50% less likely to die from breast cancer death, compared to inactive women with breast cancer. Both walking and more vigorous activity contributed to this benefit.
It is hard to exercise while in treatment. Women should try to move around as much as possible because it does help with some of the side effects such as fatigue and joint pains. But once treatment ends, a reasonable program that you design for yourself, that lets you call the shots, can help keep you healthy and cancer free as long as you remember to do it for thirty minutes a day at least 5 days a week.
Exercise does not only occur in a gym. You can do it anywhere if you stop thinking of exercise as going for the burn and thinking of it as fun. You aren’t going to work out- you are going to play. Give yourself a recess during the day for play time. If you have kids, play with them and get your heart rate up. Start taking your dog for walks. Nicki Dwyer, a nurse from Chicago, stopped letting her dog, Mister, out on his own in her yard and put a leash on him and went for long walks. She found herself looking forward to that time and also discovered she felt better and was getting back into shape again.
Exercise doesn’t have to be a chore, but a chore can be exercise. Who needs Hollywood trainers and tanning salons? Mowing your lawn gives you a work out and a tan all at the same time. Plus, your yard looks better when you are done.
Dr. Holmes reports, “The good news is that women do not have to run marathons for maximum benefits. That level of exercise matches the recommendations of the federal government for 30-60 minutes of moderate activity on most days of the week.”
Start slowly, go at your own pace, make sure you have done something today. Little things can add up to a lot. Walk the dog, take the stairs, park in the farthest parking spot and walk briskly to the store – these all add up and help you. The things you do around the house count too. Mowing your lawn, vacuuming, shoveling the driveway, raking leaves, gardening, all get your heart rate up. Mary Beth Kirtz, a breast cancer survivor from upstate New York keeps track of her progress with a pedometer. It is a great way to gauge how much or how little you moved in a day. Your target should be 10,000 steps a day. It may take baby steps to get there, but they all count!
You can’t escape it. Breast cancer does not give you a Get Out of Exercise Free card. In fact, it is just the opposite. Exercise may very well give you a Stay Free From Recurrence card.
According to Dr. Holmes, “Exercise may be beneficial for women with breast cancer. We studied almost 3,000 women with breast cancer. We asked them what sorts of recreational physical activity they participated in and how many hours per week they did it. We made sure to ask them after they had completed their treatment for breast cancer. We followed these women for up to 18 years, and made note of the ones who died.
Women with breast cancer who did the equivalent of 3 to 5 hours of walking per week were 50% less likely to die from breast cancer death, compared to inactive women with breast cancer. Both walking and more vigorous activity contributed to this benefit.
It is hard to exercise while in treatment. Women should try to move around as much as possible because it does help with some of the side effects such as fatigue and joint pains. But once treatment ends, a reasonable program that you design for yourself, that lets you call the shots, can help keep you healthy and cancer free as long as you remember to do it for thirty minutes a day at least 5 days a week.
Exercise does not only occur in a gym. You can do it anywhere if you stop thinking of exercise as going for the burn and thinking of it as fun. You aren’t going to work out- you are going to play. Give yourself a recess during the day for play time. If you have kids, play with them and get your heart rate up. Start taking your dog for walks. Nicki Dwyer, a nurse from Chicago, stopped letting her dog, Mister, out on his own in her yard and put a leash on him and went for long walks. She found herself looking forward to that time and also discovered she felt better and was getting back into shape again.
Exercise doesn’t have to be a chore, but a chore can be exercise. Who needs Hollywood trainers and tanning salons? Mowing your lawn gives you a work out and a tan all at the same time. Plus, your yard looks better when you are done.
Dr. Holmes reports, “The good news is that women do not have to run marathons for maximum benefits. That level of exercise matches the recommendations of the federal government for 30-60 minutes of moderate activity on most days of the week.”
Start slowly, go at your own pace, make sure you have done something today. Little things can add up to a lot. Walk the dog, take the stairs, park in the farthest parking spot and walk briskly to the store – these all add up and help you. The things you do around the house count too. Mowing your lawn, vacuuming, shoveling the driveway, raking leaves, gardening, all get your heart rate up. Mary Beth Kirtz, a breast cancer survivor from upstate New York keeps track of her progress with a pedometer. It is a great way to gauge how much or how little you moved in a day. Your target should be 10,000 steps a day. It may take baby steps to get there, but they all count!
A HELPFUL GUIDE TO GET YOU STARTED FROM THE
UNITED STATES OFFICE OF DISEASE PREVENTION AND HEALTH PROMOTION
This handy guide is reprinted from
Healthy Fitness Living Guide, Reliable Health & Diet Information
http://healthfinder.gov/prevention/PrintTopic.aspx?topicID=22
The Basics
Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try doing it more often.
What kinds of activity should I do?
To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.
Aerobic (air–oh–bik) activities make you breathe harder and cause your heart to beat faster.
Muscle-strengthening activities make your muscles stronger.
How much aerobic activity do I need each week?
Do moderate or vigorous aerobic activity for at least 10 minutes at a time.
If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activity includes things like walking fast, dancing, and raking leaves.
If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activity includes things like jogging, jumping rope, swimming laps, or riding a bike on hills.
How do I know if my activity level is moderate or vigorous?
Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can't say more than a few words without pausing for a breath.
How much muscle-strengthening activity do I need each week?
Muscle-strengthening activities include push–ups, sit–ups, and lifting weights. Do muscle- strengthening activities at least 2 days a week. Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it's hard for you to do more without help.
What are the benefits of physical activity?
Physical activity increases your chances of living longer. Exercise can also help:
Control your blood pressure, blood sugar, and weight
Raise your "good" cholesterol
If you are trying to help someone get active
Invite them to walk with you.
Start small – try taking a walk after dinner twice a week.
UNITED STATES OFFICE OF DISEASE PREVENTION AND HEALTH PROMOTION
This handy guide is reprinted from
Healthy Fitness Living Guide, Reliable Health & Diet Information
http://healthfinder.gov/prevention/PrintTopic.aspx?topicID=22
The Basics
Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try doing it more often.
What kinds of activity should I do?
To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.
Aerobic (air–oh–bik) activities make you breathe harder and cause your heart to beat faster.
Muscle-strengthening activities make your muscles stronger.
How much aerobic activity do I need each week?
Do moderate or vigorous aerobic activity for at least 10 minutes at a time.
If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activity includes things like walking fast, dancing, and raking leaves.
If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activity includes things like jogging, jumping rope, swimming laps, or riding a bike on hills.
How do I know if my activity level is moderate or vigorous?
Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can't say more than a few words without pausing for a breath.
How much muscle-strengthening activity do I need each week?
Muscle-strengthening activities include push–ups, sit–ups, and lifting weights. Do muscle- strengthening activities at least 2 days a week. Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it's hard for you to do more without help.
What are the benefits of physical activity?
Physical activity increases your chances of living longer. Exercise can also help:
Control your blood pressure, blood sugar, and weight
Raise your "good" cholesterol
If you are trying to help someone get active
Invite them to walk with you.
Start small – try taking a walk after dinner twice a week.
Get Active
Prevent heart disease, colorectal cancer, and type 2 diabetes
And that’s not all. Getting more active can:
Be fun
Help you look your best
Improve your sleep
Make your bones, muscles, and joints stronger
Lower your chances of becoming depressed
Reduce falls and arthritis pain
Help you feel better about yourself
Is physical activity for everyone?
Yes! People of all ages and body types benefit from physical activity. Even if you feel out–of–shape or haven't been active in a long time, you can find activities that will work for you.
Be sure to talk to your doctor before starting a new exercise program.
Take Action!
First, think about your current physical activity level. How active are you now?
I’m just getting started.
I’m doing a little, but I’m ready to become more active.
I’m already physically active, and I want to keep it up.
I’m just getting started.
Start out slowly and add new physical activities little by little. After a few weeks or months, do them longer and more often. If you are not sure where to start, check out these examples of weekly physical activity (http://www.cdc.gov/physicalactivity/everyone/getactive/index.html).
Choose an activity that you enjoy.
Team up with a friend or join a class. Ask your family and friends to be active with you. Play games like tennis or basketball, or take a class in dance or martial arts.
Everyday activities can add up to an active lifestyle. You can:
Go for a brisk walk around the neighborhood
Rake leaves
Ride a bicycle
Find more tips to help you get active (http://win.niddk.nih.gov/publications/tips.htm).
Strengthen your muscles.
Try some of these activities a few days a week:
Sit–ups
Heavy gardening (digging or shoveling)
Doing push–ups on the floor or against the wall
Lifting small weights (use cans of food if you don't have weights)
Have fun with your family.
If you have children, be a role model for making healthy choices. Encourage your whole family to get outside and get active – go for a hike or organize a family soccer game.
Be realistic.
Remember: It’s not all or nothing. Even 10 minutes of activity is better than none! Try walking (http://win.niddk.nih.gov/publications/walking.htm) for 10 minutes a day a few days a week. Find a time that works for you. Try fitting in 10 minutes of activity before work or in the evening
Track your progress.
Use this score chart [PDF – 80 KB] (http://www.cdc.gov/physicalactivity/downloads/fitness_score_chart.pdf) to measure your current fitness level. Fill out the chart again after you get moving, and see your score go up over time.
Use a pedometer.
A pedometer clips onto your belt or waistband and counts the number of
steps you take. Increase the number of steps you take each day until you are
taking at least 8,500 steps a day.
Check out these tips for using a pedometer (http://dnrc.nih.gov
/move/pedometer_use.shtml).
Learn how to do strength training.
Watch these videos for tips on how to do strengthening activities at
home (http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleHome)
or muscle strengthening at the gym (http://www.cdc.gov/physicalactivity/everyone
/videos/index.html#MuscleGym).
Check out these do's and don'ts of strength training with weights (http://www.mayoclinic.com/print
/weight-training/SM00028/METHOD=print).
I’m doing a little, but I'm ready to become more active.
You may be feeling the benefits of getting active, such as sleeping better or getting toned. Here are 2 ways to add more activity to your life.
Be active longer each time.
If you are walking 3 days a week for 30 minutes, try walking 3 times a week for 50 minutes.
Be active more often.
If you are riding your bike to work 3 days a week, try riding your bike to work 5 days a week.
Get to know your schedule.
Look at your schedule for the week. Find several 30–minute time periods you can use for physical activity. Write them on your calendar.
Keep track of your activities with this activity log [PDF – 123 KB] (http://www.health.gov/paguidelines
/adultguide/keepingtrack.pdf).
I’m already physically active, and I want to keep it up.
If you are already active for 2 hours and 30 minutes each week, you can get even more health
benefits by stepping up your routine.
Work your way up to 5 hours or more of activity each week. This level of activity can lower your chances of getting breast and colon cancer.
Add more vigorous activities.
In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging for 15 minutes instead of walking.
Prevent heart disease, colorectal cancer, and type 2 diabetes
And that’s not all. Getting more active can:
Be fun
Help you look your best
Improve your sleep
Make your bones, muscles, and joints stronger
Lower your chances of becoming depressed
Reduce falls and arthritis pain
Help you feel better about yourself
Is physical activity for everyone?
Yes! People of all ages and body types benefit from physical activity. Even if you feel out–of–shape or haven't been active in a long time, you can find activities that will work for you.
Be sure to talk to your doctor before starting a new exercise program.
Take Action!
First, think about your current physical activity level. How active are you now?
I’m just getting started.
I’m doing a little, but I’m ready to become more active.
I’m already physically active, and I want to keep it up.
I’m just getting started.
Start out slowly and add new physical activities little by little. After a few weeks or months, do them longer and more often. If you are not sure where to start, check out these examples of weekly physical activity (http://www.cdc.gov/physicalactivity/everyone/getactive/index.html).
Choose an activity that you enjoy.
Team up with a friend or join a class. Ask your family and friends to be active with you. Play games like tennis or basketball, or take a class in dance or martial arts.
Everyday activities can add up to an active lifestyle. You can:
Go for a brisk walk around the neighborhood
Rake leaves
Ride a bicycle
Find more tips to help you get active (http://win.niddk.nih.gov/publications/tips.htm).
Strengthen your muscles.
Try some of these activities a few days a week:
Sit–ups
Heavy gardening (digging or shoveling)
Doing push–ups on the floor or against the wall
Lifting small weights (use cans of food if you don't have weights)
Have fun with your family.
If you have children, be a role model for making healthy choices. Encourage your whole family to get outside and get active – go for a hike or organize a family soccer game.
Be realistic.
Remember: It’s not all or nothing. Even 10 minutes of activity is better than none! Try walking (http://win.niddk.nih.gov/publications/walking.htm) for 10 minutes a day a few days a week. Find a time that works for you. Try fitting in 10 minutes of activity before work or in the evening
Track your progress.
Use this score chart [PDF – 80 KB] (http://www.cdc.gov/physicalactivity/downloads/fitness_score_chart.pdf) to measure your current fitness level. Fill out the chart again after you get moving, and see your score go up over time.
Use a pedometer.
A pedometer clips onto your belt or waistband and counts the number of
steps you take. Increase the number of steps you take each day until you are
taking at least 8,500 steps a day.
Check out these tips for using a pedometer (http://dnrc.nih.gov
/move/pedometer_use.shtml).
Learn how to do strength training.
Watch these videos for tips on how to do strengthening activities at
home (http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleHome)
or muscle strengthening at the gym (http://www.cdc.gov/physicalactivity/everyone
/videos/index.html#MuscleGym).
Check out these do's and don'ts of strength training with weights (http://www.mayoclinic.com/print
/weight-training/SM00028/METHOD=print).
I’m doing a little, but I'm ready to become more active.
You may be feeling the benefits of getting active, such as sleeping better or getting toned. Here are 2 ways to add more activity to your life.
Be active longer each time.
If you are walking 3 days a week for 30 minutes, try walking 3 times a week for 50 minutes.
Be active more often.
If you are riding your bike to work 3 days a week, try riding your bike to work 5 days a week.
Get to know your schedule.
Look at your schedule for the week. Find several 30–minute time periods you can use for physical activity. Write them on your calendar.
Keep track of your activities with this activity log [PDF – 123 KB] (http://www.health.gov/paguidelines
/adultguide/keepingtrack.pdf).
I’m already physically active, and I want to keep it up.
If you are already active for 2 hours and 30 minutes each week, you can get even more health
benefits by stepping up your routine.
Work your way up to 5 hours or more of activity each week. This level of activity can lower your chances of getting breast and colon cancer.
Add more vigorous activities.
In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging for 15 minutes instead of walking.
Mix it up.
Mix vigorous activities with moderate ones. Try joining a fitness group or gym class. Don’t forget to do muscle-strengthening activities 2 days a week.
Challenge yourself.
See just how high you can raise your activity level. Check out the Presidential Champions program (http://www.presidentschallenge.org/the_challenge/presidential_champions.aspx), and get personalized activity logs, training tips, and more. Learn how getting more active can help you to keep your heart healthy and stay at a healthy weight.
Start Today: Small Steps
Make an activity plan for next week and write it on your calendar.
Try one of these strength and balance activities (http://www.americanheart.org
/presenter.jhtml?identifier=3048118).
More Great Sites to get you Moving!
http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html
http://win.niddk.nih.gov/publications/tips.htm
http://www.mayoclinic.com/health/exercise/HQ01676/METHOD=print
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