Lets Post our Daily Exercise
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so sorry for your loss, ruthbru (((hugs to you and your DH)
Pilates yesterday but no real exercise today. I went to the physical therapist recommended by a local bc friend (who is herself a PT but only in the hospital). Ouch ouch ouch ouch and he wants to see me again Monday :’( He twisted my lower back to extreme both directions, gave me homework to do it myself every two hours. I could hardly walk back to my car and drive home. Grabbed the stronger pain med which I hate, so I could move enough to make the big dinner I had planned, because I had invited younger son to come eat with us. Luckily dinner was a success, and pain med is working. Seriously thinking of cancelling further PT, cannot understand why anyone would want to voluntarily get hurt more, but I guess to be fair I should give it a couple more tries? I honestly feel completely lost
Sorry forsuch a downer post today
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tessu, while I have heard that keeping moving is good for the back, I don't think that includes pain. During my pt rehab for knee replacements, I've made them stop the moment something starts to hurt (though I do take a pain pill or two before pt). It shouldn't hurt (some discomfort from stretching is fine, but there is a big difference between feeling the 'burn' of a stretch and pain enough to make you want to cry out) and the wrong twist or turn could do further damage. I'd ask the PT about this and let him know you can't tolerate the pain, especially if it leaves you so stiff you can't do the homework! If he isn't receptive, it might be time to find a new PT...
And as for me, I got some laps in yesterday in the pool! WooHoo! Today I am traveling up to my soon-to be retirement home for a few days. Have to find a painter for the livingroom, and hope to buy a new dining room set (the one in my old/current home is too big for the new space.) I also will be checking out indoor pools. There is an outdoor pool at our new condo complex, but unlike in California, spring has not yet come to Reno.....(not that it is anything like the midwest right now: stay warm and dry all!).
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Tessu, that PT does not sound good to me. You shouldn't hurt so much that you need to take strong pain pills after a session!!!!
Thanks for your good wishes. Again we are reminded to do the things we want to do, talk to and see the people we care about as often as possible, and really seize and appreciate each day.
It was fun to finally get to walk and talk with my Wednesday Walking Women again. I may take some puppies for a walk this afternoon (as the sun is actually out), and I'll go to Dance Attack tonight.
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Ruth, so sorry to hear about DH's friend. Life comes at us fast - my DH and I were just talking about that today, he was thinking of not going on an annual hunting trip with friends because of cost, and I told him that was silly, you enjoy it and we can afford it, and you never know when something might change our lives forever. We lost our good friend last year, and this year another friend developed leukemia and is not doing well. As the old saying goes, "Make hay..."
Snow Monday and rain Tuesday, did get some gardening in before the rain started yesterday, and today was Meals on Wheels so that was my exercise. Driving to Boston tonight to pick up DS who is spending a few days with us, very excited as I don't get to see him often since he lives in London.
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tessu, speaking as a PT here in the states, a little discomfort is ok, but it should feel better in 24-36 hours. The only time "pain" is ok is when you have a joint replacement (sorry octo). I would tslk to the PT, and if they don't make adjustments to their techniques, find another.
I don't know if I will get to exercise today. DD was flying across country to presen th a research paper and we had winds of 60mph, so her plane was cancelled. We got an expensive flight out of an airport 2 hrs away, so I drove thru wind and snow to get her out. My hands are cramped from grabbing the steering wheel!
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2FUN (and every body else) thank you for your comments. The PT is something called ”MDT” and has me lying flat on my back with my arms out in ”T” position scrunching my knees up and twisting them first to one elbow then the other, every two hours and whenever the pain flares. Pain-medded myself to sleep, but pain woke me up 3:30 AM, stupid me tried the exercises, which added a headache that’s still keeping me awake an hour later. But I will hang on to ”should feel better in 24-36 hours”. Supposed to go back Monday; luckily these days one can do the no-penalty-24-hrs-before cancellation on the net if necessary; will see how things go. Probably not going to do the exercises anymore though.
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Apparently the McKenzie method is now being called MDT
http://www.mckenzieinstitute.org/patients/what-is-the-mckenzie-method/
I am biased, as when that method was introduced early in my career I did not agree with it's approach. That was 25 years ago, so I am sure there are new aspects to it. When they introduced it, the approach was very much "this is how you fix all back pain", and I just can't get behind a one size fits all approach. I am so sorry u r hurting! I would talk to the PT (on the phone or by email) and ask if he/she does other approaches if MDT doesn't work for you. I think you will discover if you need to find a new PT or stay with this one. Good Luck!
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took the bus again today and decided to walk about 20 minutes to 1/2 hour to a different bus stop after work - it was nice out and felt good, then 10 minute walk from the bus...this morning I took a shorter route to get to the bus stop so no real walking this morning. Warm and spring again tomorrow and then Friday coldish rain and maybe snow. I heard on the news that it is the Rockies home opener and people complaining if it is cancelled the make up game/tickets will be lousy!! Since I'm not a big sports fan I don't really pay attention to such details!!!
Tessu fell better.
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Ran 4 miles tonight and 20 min of strength wotk. Hoping to get up early enough to get a Hiit workout in tomorrow morning before work. Having dinner with my bf of 33 years who works in town but lives 40 min out. We always meet early so she can get home before it's too late so I won't have time to run after work and still too dark in the AM to run by myself before work.
Ruth...I am so sorry
Tessu..Hope your back heals up soon .
Karen. Lots of MLB games getting cancelled right now. They started the season 4 days early this year too and such a crappy spring.
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Ruth, love the colorful WW women. Tessu, I would try acupuncture or accupressure in combination with PT, although probably not with the one causing you so much pain (yikes!). The two together along with additional massage (if you can't get it with the PT) really helped with my neck problems. I hope you find relief soon.
https://www.nytimes.com/2018/04/04/well/move/banana-sports-drinks-exercise-workout-carbs.html
A banana helps reduce inflammation after exercise without the chemicals added in sports drinks.
Did not make it to the zoo. Decided to call it a rest day. Today will do some tai chi and/or yoga with friends.
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Got in a yoga or body balance class each day Mon - Wed...now off on a business trip to Princeton NJ through to Sunday evening -- where there is SNOW in forecast for Saturday...sooooooooo over winter. My exercise today is walking, walking in parking garage to airport terminal, walking in airport, walking, etc. Hopefully this will be the last of the cold weather for me! TT
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just finished my second Sh'bam class. Great instructor, then 15 min of weights. I was able to drop 3 pounds in the 3 weeks since I stopped letrozole. I see MO today to see about a different AI. I could not have done all this exercise when I was on the AI.
snowing right now. We are 10 degrees colder than normal. Shouldn't complain b/c we had warm spring weather in jan!
Have a great exercise day everyone!
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Hi! I think this is the first time I have posted on this thread. Question for anyone who wants to answer! What is the study that everyone quotes about exercise lowering breast cancer risk? I can't remember how many hours per week was needed? I do remember your heart rate needed to be up.
I am NOT an intense workout person... I will never be a runner. But I do walk, and have done weights in the past. I like to ride my bike sometimes and also yoga. I have recently started doing some fitness videos at home. I'm just wondering how to fit it in and how much I need to do each day for it to really count. If I'm going to do it, I want it to be at the amount and intensity that count. Right now I'm walking maybe three hours per week (hilly terrain though so my heart rate does get up) but I'm thinking that isn't enough, so trying to figure out how and what to add that will fit into my schedule.
Thanks!
Rebekah
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only had time for a quick 15 minutes 1.5 miles on the treadmill this PM.
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Welcome, rdee! There are lots of studies. Here is an interview from a Canadian Magazine that we all might find interesting:
HemOnc Today
Exercise has 'astounding' effect on breast cancer recurrence, mortality
May 12, 2017
Ellen Warner, MD, FRCPC, FACP, affiliate scientist of Sunnybrook Health Sciences Center in Toronto, and colleagues reviewed 67 published studies to determine which lifestyle factors most influenced prognosis and overall health among women with breast cancer.
Exercise appeared far more likely than other lifestyle factors to reduce the risk for breast cancer recurrence and mortality, according to a review published in Canadian Medical Association Journal.
Although physical activity showed the strongest benefit, people who did not gain weight also demonstrated lower risk for breast cancer recurrence and mortality.
Exercise reduced breast cancer recurrence and mortality by 40%, whereas weight gain of more than 10% after diagnosis appeared associated with increased mortality risk.
When researchers assessed the effects of diet on prognosis and overall health, they determined soy consumption may not be as harmful as previously suggested for women diagnosed with breast cancer. In fact, soy consumption actually may reduce recurrence risk, results showed.
HemOnc Today spoke with Warner about the study, the importance of the results, and what health care providers should tell patients regarding the importance of regular physical activity.
Question: What prompted this research?
Answer: I have been a medical oncologist for many years, and many patients with breast cancer want to do something beyond conventional therapy. In some cases, it is extreme. They go the naturopath and may get a dozen or more types of alternative therapies. Many start strange diets based on information they get from the internet, family or friends. They go off sugar, meat, dairy, soy and so on. They believe they are helping themselves, but they really are on a restrictive diet. However, I have always promoted a healthy lifestyle for these patients. Some data suggest this may reduce risk for recurrence, and reams of data — both published and my own empirical observations — show exercise and keeping weight gain down have physical and psychological benefits. A former student of mine approached me about supervising her on a project. I knew her background was in nutrition, and she was an athlete, so it seemed like the perfect fit to conduct this study with her.
Q: What did you find?
A: Two things really do help in a statistically meaningful way. The first is exercise — not intense exercise, but moderate exercise people can be incorporated into their everyday life, such as brisk walking, dancing or cycling. Thirty minutes of exercise five times per week is all one needs to achieve a 40% reduction in breast cancer recurrence and death. This is just astounding. The other very helpful thing is to not gain weight. Weight gain increases recurrence risk; conversely, not gaining weight reduces recurrence risk.
Q: What did the data suggest concerning soy consumption?
A: All of the evidence we have on soy — as related to humanly consumable amounts — shows that, if anything, it may be protective and lower risk for recurrence. Soy is a wonderful alternative to high-fat and meat products. One of the biggest myths is that soy is harmful; the phytoestrogens that are talked about actually are weak estrogens and are not bad. The lowest rate of breast cancer in the world at one point was in Japan. This was reported when people there still ate the traditional diet, which included a very high soy intake compared with the typical Western diet.
Q: Did any of the findings surprise you?
A: I was surprised about how big the effect was for exercise — 40% is pretty impressive. We mostly see a small 10% to 20% effect of lifestyle factors on diseases.
Q: What implications does the data have for clinical practice?
A: These data give all clinicians more ammunition to reinforce the importance of exercise and not gaining weight.
Q: What are some other potential benefits of regular physical activity?
A: Many patients become depressed and anxious, particularly if they had an anxiety disorder or depression before their diagnosis. A breast cancer diagnosis can significantly worsen these conditions. Exercise is one of the best ways to improve mood and decrease anxiety. Also, data suggest exercise can reduce side effects caused by many treatments.
Q: What should future research entail?
A: We have many unanswered questions. We suspect that diet may be important, but we are not certain as to exactly what components are important. We need more prospective trials in which people are randomly assigned to an intervention or a control arm. The problem is that with diet research, it is very hard to tease out individual dietary factors. In addition, the same people often exercise, watch their weight, eat healthier, and abstain from drinking or smoking. Trying to tease out each individual factor is tough. Randomly assigning people to a higher soy diet or lower soy diet, for example, is a much stronger scientific way to study these things.
Q: Is there anything else you would like to mention?
A: There are two key things I want to emphasize. First, all patients in our study received conventional treatment. Patients should not think they can skip chemotherapy and assume that exercise alone will decrease their risk for recurrence by 40%. We only know that exercise works in people who have received standard treatment. Second, some patients are going to recur regardless of how many positive lifestyle changes they make, and they should not feel guilty if this happens. It is not because they did not go to the gym in the previous month or because they put on 5 pounds over the holiday. Most of these cancers have their own biology and will recur — or not recur — despite lifestyle changes.
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I went to Pound and Bone Builders this morning. Our fitness center is now offering Pickleball. All my retired friends who go south for the winter LOVE it, so I'm going to an informational meeting tonight and will check it out.
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Ruth- so sorry to hear about DH’s friend. Hug headed your way.
Welcome, Ocean. I had a frozen shoulder after my surgery and it was one of the most painful experiences.
Pat-enjoy the time with your son.
It is freezing here and we are expecting to get snow tomorrow and Saturday. I think that’s quite enough. It’s time for sospring weather.
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So tonight was kindergarten orientation for the little DS. I'll admit something to you all; I can't believe, after raising two kids almost through school, I'm starting all over again. Really, standing in the kindergarten classroom was a real shock, to think, 13 more years! It's something to live for, so I'll keep exercising to reduce my recurrence risk, thank you very much.
Tomorrow I'm driving with my parents to my uncle's funeral in Caribou, ME. He lived a long, good life. So the long, hopefully good drive to the North North country will remind us of that.
Have a good weekend, everyone.0 -
Plus, Falconer, you will need to exercise to keep your energy up for all that kid fun!
Tomorrow we take off for the Twin Cities (a 51/2 hours plus drive). We'll stay with my brother & SIL, who live in the area, and head home again after the funeral on Saturday...... another 'significant snow event' is being predicted for Sunday. Sigh!
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falconer, my condolences to you. Safe travels to both you and ruth.
Falconer, my good friend had her last kid a bit later, and if she hadn't I would never have met her, as her youngest and my youngest met in Kinder, and they are now freshmen in college.
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Safe trip, Ruth and Falconer!
Brisk walk along the lake with a friend, someone I met as our girls were both in kindergarten.
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Lovely walk yesterday with DH and DS in Newport. Cliff walk is a 3.5 mile path that runs along the water, past many of the Newport Mansions. It was a day of brilliant sunshine, but cold with a brisk wind. Luckily we were sheltered from the wind for most of the walk. And just so soul soothing to be walking by the sea.
Rain/snow forecast tonight - will spring ever come to the Northeast?
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My back still hurts from the PT ”treatment” I got Wednesday. So I dumped the PT and have decided to just do more exercise, taking pain meds as needed so I can move. My new theory is that I’ve lost so much muscle mass that my body cannot support itself without hurting, and the only way I know to grow muscles is to exercise. (Although the larger back support muscles are ”fine” the littler ones are puny - sorry I forgot their name already. I just had an MRI (husband insisted) whch didn’t show any new blown disks, just all the old ones - but also no mets, although I wasn’t worried about those because the oncologist wasn’t worried). So I’m taking that to mean that pushing myself more won’t break anything, quite the opposite. Going to ignore the ”don’t exercise when you’re in pain” because then I would never be allowed to.
So I got through Back Pilates today (well, most of the class) and yesterday Senior Exercise Class (easy level TRX then stretching) and a walk in the park. Don’t worry, when I charted how much pain meds I’ve been taking (I record everything), it’s way below the dose prescribed by my Pain Clinic doc.
Have a fun weekend everybody, and safe travels to those on the road.
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Safe travels Falconer and Ruth!
I spent most of yesterday running errands, including searching for a dining set to fit in my new condo in Nevada: the old one in California is just too big for our downsizing space. Managed to get in 3000 steps, which actually isn't bad given that I am still in rehab for the knee. And, I found the right table and chairs: smaller, will match our new decor, and in great shape but used in a consignment shop, so about $1500 cheaper than a very similar set I saw new...
Heavy rains coming tonight and tomorrow, with a flood watch for the Truckee River (fortunately I am uphill of the river), and back near my California home, Yosemite is shutting down and evacuating the Valley with flooding anticipated tonight. The rain here may turn to snow by Saturday, at least up in the mountains. And here I was hoping that Spring really was here in the West....My main goal today is to finally get my taxes done (ugh), but before I do that, will be going for a long walk around the new neighborhood!
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Tessu.....yes, you need muscles to support your back and knees, and suspect everything else. Good luck in the rebuilding! I work hard to keep mine in good shape. Doing your walking etc. outside also helps with balance, something I learned from my clinical nurse.
Ruth.....so sorry about DH's friend. Life can be so fragile, and often it's just unfair. Thank you for posting the exercise information.
Octogirl.....good move on buying furniture that will fit your new place. I see that where I live where people went from 3500 to 1100 sq. ft. without changing up their furniture. My place is spacious because I went the other way, but many, many apartments here look cramped. Most of us can only sit in one place at a time, so something else to consider. I have learned that less is truly more.
I have the bank and bicycle shop later as need to move some money as well as replace some of the items that I lost when my rear bag was taken along with my skis. I also need batteries for my Cat Eye speedometer/odometer. Plus, do some real training this weekend. Next weekend is the Daffodil Classic, followed by the Tulip Pedal a week later. Registering for both might not hurt either.
Now to motivate myself to do a spot or 2 of work. But start with my crunches so that I keep flexible. - Claire
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it's good to hear of everyone's progress. I can tell I'm feeling better b/c not only did I get in 45 to 60 min a day of exercise, I was encour aging my MO and PA to get some exercise everyday. (They initiated the topic, not me)
I'm going to be taking a new AI, as soon as I pick.it up. I hope it agrees with me better than the last one did!
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2FUN, hope the new Al works better for you. Falconer, condolences to you and family. I'd feel similar is facing 13 years of schooling - thanks for being honest. Ruth, sorry to read of you and your DH's unexpected loss of old friend. I too thank you for posting exercise & cancer. Tessu, you are very body aware and no straight line optimum.
Here I sit to dash off to teach BodyBalance after 7 days of intensive yoga teacher training. What can I say, it was quite a ride and 8 hours a day of immersive, dynamic yoga - oh sh*t, what was I thinking? Clearly learned, my practice is nothing compared to what other's on my course have if all aspects of yoga. But ya know, I had a terrific time, ok out of depth and comfort zone yet learned a lot about me and yoga. The new release is due on the 14th, thought I could release today, but nope, no time this past week after getting home from training. Like everyone on the course, no one got on anyone's nerves and this is contemporary yoga, focus on postures, alignment, flow of movement, no yoga theory or sanskrit, which is the language of traditional yoga. Also took a poles class - quite amazing! Anyway, off to the gym for BB and have a good weekend everyone!
https://www.youtube.com/watch?v=io156loQ-sw
The link above with my yoga teacher Mark, showing a bit of pole.
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Tessu, you are probably right about the muscle loss causing pain. 2fun, good luck on the new AI. Lilacblue, LOL, I thought you meant pole dancing! The pole work looks amazing, too.
Tango last night, which I haven't done in months. Will go for a bike ride today without DH, who has abandoned me to ride with his friends. Zumba tomorrow.
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half way through a mind numbing work conference, off to start the day at 8am, got 11K steps and 30 minutes of activity both Thursday and Friday, so if I keep that up today and tomorrow at least I'll maintain some of my sanity! Happy Saturday from cold and drizzly Princeton NJ, ugh! TT
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Trmtab - ha, ha - mind numbing work conference. Been there.
Ruth, so sorry for the unexpected loss of you and your husband's friend. Another reminder that life must be lived fully every day.
Exercise - yes 150 a week is the minimum, but my doctor told me 3 to 5 is even better. Which means I always strive for 150 a week, but in the summer I'll do the higher level, because I love being outdoors. Which reminds me, I'm behind this week due to the crappy weather - rain, snow, cold, so I'll have to force myself out this weekend.
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