Lets Post our Daily Exercise
Comments
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cdfr - keep your chin up, it will come!
Ronna, agreed...cancer stinks. You made the right decision and I am sure your friend appreciates and loves you for it!
KestrelGurl, 8 miles! Sweet! I can't wait to begin to build miles.
Swam 2000yds today and then treated myself to lunch and a pedicure! Hiking Mt. Woodson tomorrow AM, up down and around for 9 miles!
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Prunes have tons of calcium, eat a serving everyday,"
Hmmmm...not sure if prunes are the best idea, Ruth!
LOL
Thx for the response. I am really wondering if there is increased risk of lymphedema when one lifts weights.
I had LX and SNB May 1st 2012(?)
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ronqt
Good Luck to your friend--- you made the right choice, of course !
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Thx Heidi
Is there no add'l risk of lymphedema when weightlifting?
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Hope your kitty is OK, Cheryl.
CFDR, now that they know what is wrong that can start working on improving things.
Ronna, definitely spend time with the friend. I just got home from a visit with a friend now in Hospice. A rare appendix cancer that she has fought tooth and nail. She too is remarkable; just planted flowers, got a pet fish, is going to read a good book I just finished so we can discuss it.....I don't have too much to complain about, that it for sure.
Did a good, old 40 minute FIRM Super Body Sculpt tape this morning. Tonight is our town's annual Relay for Life. DH and I will go out and walk some laps....after the opening ceremonies, testimonials, survivor's lap etc. etc. are all done with. I have not analyzed my feeling too deeply, but all that stuff really creeps me out (denial, perhaps?).
Right now I am off to get an oil change. Hugs to all!!!!
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Does everyone know about this FREE 12 week LIVESTRONG program at your local YMCA?
http://www.livestrong.org/What-We-Do/Our-Actions/Programs-Partnerships/LIVESTRONG-at-the-YMCA
http://www.livestrong.org/What-We-Do/Our-Actions/Programs-Partnerships/LIVESTRONG-at-the-YMCA
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purple32, thanks for the lead on that. It's not offered in my town but in a couple of nearby towns...maybe I can lobby to have it offered locally.
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Hi ladies, I missed National Runner's Day, National Chocolate Ice Crem day and unfourtunatley every day of exercise since Tuesday. Felt crummy most of the week and, it is the week my darling son gradutes from 6th grade.....he is curretly having a sleep over with a kid whom he went to their first dance wit. The dance was so ackwardly adorable. I love it. Going to yogo in the am.
Proud of everyone moving, moving moving! Go sister friends go!
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I loved all those milestones too.....enjoy
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Purple, good for you that you want to lift weights to build that bone! I was lifting before my bmx/diep recon last July, then took a few months off (PS instructions) and started back again. But...during my time off, I did a lot of homework on the question of lifting weights and lymphedema risk. I had SNB, and I do have LE that showed up in my upper arm and on my side, up under the armpit. What I learned in my research, is that even if I did not already have early LE, I would be at risk for it if my lifting program was not a cautious one. Fortunately, guidelines for cautious resistance training--designed especially to address LE risk--were developed as a product of an 18-month research trial called the PAL Trial (for Physical Activity and Lymphedema).
Here are some highlights, and I do recommend that you read the related journal articles--I'll put links at the end here.
--Ruth is right on target--start with very, very light weights and move up very, very slowly. I was lifting extensive weight prior to surgery, but when I returned to the gym afterward, I started with one pound dumbbells for my arms and other upper-body lifts. Talk about feeling silly...but LE is nothing to fool around with, so I gritted my teeth and decided who the heck cares what it looks like. Then I added weight slowly, meaning one pound per week, initially.
--Soup cans are handy, but their weights are not standard, so they make it very difficult to know for sure you're adding to your lift load in small, measured increments. Also, for best form (and form matters, to avoid injuries, LE-related and otherwise), it's best to use dumbbells, for a better grip. One option is to purchase a set of power blocks that go as low as 1 lb. If you google it, you'll see what I'm talking about. That's what they're using in follow-up research being done by the PAL Trial researchers now.
--Resistance bands are not a safe way to do strength training if you have or are at risk of LE, because you cannot know exactly how much resistance you add or subtract when you alter your hand placement or move to a more resistant band. One key tenet of the PAL Protocol is that they determined that women have the least chance of triggering LE (or making it worse if they already have it) when weight is added slowly and progressively, in small measured increments. Resistance bands are tempting because they're inexpensive and easy to store, and if you travel, they go right along with you. But--they invite more LE risk than relying on measured increments from dumbbells.
--And then there are those body-weight exercises, like planks for our abs and pushups for the pectoralis area. By now you can predict what I'm going to say--not such a good idea for us, because--you guessed it--impossible to say how much added resistance you get when you alter your position to make the move harder.
--This is not to say you NEVER use resistance bands or do push-ups, and even Dr. Katie Schmitz, the lead PAL researcher, has said it's possible...eventually. The idea is to build significant strength using the (broken record here, sorry) slow, progressive method with dumbbells. Then--and seriously only when you have a good long track record of adding your weights slowly--might you begin to add some bodyweight work--and that only if all through your program so far, you never triggered any LE symptoms (ache, heaviness, tingly, and of course, swelling).
--Then there's the question of wearing compression while working out. Anyone who already has LE should be wearing a compression sleeve and hand compression (glove or gauntlet) while lifting weights, and probably while doing cardio work, too (because just raising your core body temp during cardio adds load to the lymphatic system, and then you add to the challenge by using arms for long, repetitive motion in some kinds of cardio work). The National Lymphedema Network says that whether to wear compression or not is a judgment call when you do not have LE--but are 'just' at risk (oh, and risk after SNB is not trivial--up to 17% for arm LE and much, much higher for breast LE if you had SNB and breast-conserving surgery, and especially if rads are thrown in). To make that decision, it's best to consult with a qualified LE therapist, generally a PT who is also a certified LE therapist, hopefully with the letters LANA after his/her name.
I'm killing you with info here, I know, but I got a little worried reading the thread.
It's a great idea to work out with a certified personal trainer at least a few times, and a trainer can request the actual PAL workout guidelines by going online here:
http://www.penncancer.org/physical-activity-and-lymphedema/receive-pal-intervention-materials/
I live in a rural part of w. Michigan and am nowhere near any gyms that offered PAL-compliant personal training, so I recruited support from two hospitals and brought one of the PAL researchers to town last December, for a one-day workshop she gave to a group of personal trainers and LE therapists. So now we have some good PAL training resources here. You could do that too, and if interested, I can get you started on how to make it happen.
To read the original PAL report explaining how strength training guidelines were developed for breast cancer survivors who have lymphedema:
http://www.lymphnet.org/pdfDocs/PAL_NEJM.pdf .
Then there is the PAL-Trial evaluation of weight-lifting risks to women at risk of lymphedema, available at: http://jama.ama-assn.org/content/early/2010/12/03/jama.2010.1837.full
Lead researcher Kathryn Schmitz wrote an article clarifying misconceptions about the PAL Trial results, which were poorly reported in the media when the study was released:
http://www.lymphnet.org/pdfDocs/Weight_LE_Misconception.pdf
I'm not trying to be Debbie Downer, just hope to steer you toward some thoughtful research that may help protect you from harm. The Livestrong program is great, definitely designed for cancer survivors, but their trainers get only a little background in the PAL guidelines. So at minimum, I hope you'll read the resources I linked here, so you'll know what to ask about and when to object if an unwitting trainer suggests a move that's not really good for you.
Do lift...but do lift intelligently! 40% of us will get LE after BC treatment, and the risk is particularly high during the 3 years post-treatment. Some lucky women in the 60% club can lift, push, pull, do pushups and yank on resistance bands and never get LE. No one knows why some get it, some don't. You cannot know if you're in the 40% or the 60%, but being careful to do smart weightlifting could help nudge you away from the group that gets this crazy condition.
Wishing you only the best--
Carol
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Oops, I forgot to mention that if you're working out in a gym, weight machines can be fine, so long as you get to their minimum weights first, using comparable moves with dumbbells. If there 's any way to get a few sessions with a personal trainer, that person can help you assess when it's safe to move to machines. And of course, it's best if that trainer gets the PAL guidelines, using the link above. The guidelines show each exercise used in the research, with cautionary notes as appropriate.
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hi ladies, I am up late tonight as I waited until dark to walk. The fireflies are out!
Wonderland, have fun with the GS in DC.
Cheryl, I hope Fluffy is all right, any news?
Ronna, sorry to hear about your friend, absolutely you made the right decision.
OK it's bedtime for me so good night my sculpted friends and ((hugs)) to all.
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carol57 Wonderful post on LE precautions and exercise.
I went into surgery strong, and post-BMX was surprised at how slowly I had to progress to start upper body exercises again.
I experience occasional mild truncal lymphedema, and manage it through manual lymphatic drainage, learned from a certified LE therapist. Highly recommend this non-invasive therapy for anybody experiencing lymphedema symptoms.
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Thanks, carol57, for a very informative post.
MLD works for me too when I have to deal with slight swelling, usually after a long hike with a heavy back pack. I also used it regularly as a prophylactic when I started my weightlifting program. PAL was not published then yet but there were studies from Spain and elsewhere in Europe showing decreased risk of lymphedema among those participating in a supervised progressive weight training program.
Rowing for 2k yesterday and hoping to tick off another 28-minute run today.
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And just so people are not scared to death to do any upper body at all: it is normal to be a litttle sore when you exercise any area of the body that you haven't used for awhile (and especially haven't used and had surgery on), so the 'usual' kind of being a little sore is fine (remember you are starting off very slowly, so 'little' is the operative word).....it is heaviness, swelling etc. that are the red flags. I am noting this because at the beginning, I was more scared of LE than anything and was so freaked out about any little twinge that I was making myself ill, I talked to my doctor (there were no LE specialists in rural ND at that time), he is very smart and up on things (more so than most because he has a family member who is an athlete and cancer survivor) and that is the advice he gave me.
Also, I would say that once you start, make it a consistent regular couple times a week thing; don't get up to (fill in a number) pounds and then not lift for a couple weeks and start at that level again.
Like Carol said, wait with the bands, planks etc. until you see how you do with standard weights.
Now I am off to walk and do some toning before it gets too miserable. It is suppose to be in the 90s with a hot wind blowing today. Ick!
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Ruthbru, you had a very wise doctor! Another strategy is to have both arms measured before you start a lifting program, asking a lymphedema therapist to take the measures as she would for a lymphedema evaluation. Some PT centers that have LE therapy will do baseline measures for free. They take measures at six or eight very specific points along the arm and calculate arm volume from those measures. That way, if you ever suspect LE swelling, even the smallest amount will show a deviation from the baseline measures, and you can get started on MLD and other treatments, fast.
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Carol, thanks so much for the detailed info. That's what I like about these boards, we all learn from each other.
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You are welcome, cfdr. I'm posting exercise every day on a similar thread in the lymphedema forum, so I normally don't stop by this wonderful thread. But someone sent me a note saying a question had been asked about LE risk with weight lifting, and I HATE having LE. So I just wanted to give some info and related resources, hoping in some small way to help other women avoid taking risks they might work around, and still be able to get weight lifting's benefits.
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Carol, keep coming back here just for the fun of it!
Yes, I am so lucky with my GP. All along I've been able to take the information I've gotten from the oncology people and run it past him, he has consulted with other doctor friends, done extra research for me, ordered some tests no one else thought were important etc. etc. plus from his personal experiences he knows that quality of life is as important as the rest of it. I LOVE him (which is OK since I've confessed the fact to his wife and she is OK with it
).Two more weight lifting tips: don't do to many reps, and mix up your exercises. If you haven't done weights before it wouldn't hurt to consult with a trainer (or do reputable exercise DVDs) so that you are working all the different muscles in your arms...not over or under working any given muscle.
Walked 45 minutes and did two really old 10 minute spot toning Denise Austin tapes: Upper Body and Thighs.
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Zumba won out over running 28 minutes. I hope I can stick to the c25k at least until I get to run a race. Thinking of signing up for a 5.5k in September. I think the big transition for me will be going outdoors. Then there's nothing to hold on to...
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Hey gals,
So great to see what everyone is up to!
I'm heading out for a walk/jog this morning (I've fallen off the wagon recently...too many appointments, scans, blah, blah). Tomorrow I meet with friends for a hike in the mountains. Crossing fingers it won't rain!
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75 minutes of Baptiste hot yoga. Feeling kind of off all week, think I might be coming down with something. Balance was way off today.
A little nap and sculpt is on the agenda!!!0 -
Snooze and Sculpt
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Thank you for bringing up will weights cause LE. I at this moment cannot even cut a piece of meat. Calling PS dr. Monday and will ask if Pain Management is necessary.
Everyone on this board is terrific.
Hugs
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Snooze and Sculpt!!! Love!!
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hi all, Snooze & Sculpt is my fave! I did errands then had lunch & crashed for 2 hours.
carol57, great info on LE. I plan to address my lunch-lady arms soon and that was timely.
Got out at 6 am and walked for an hour before it got hot. Nice morning, went 4.2 miles.
misswim, my balance hasn't been the same since chemo. I think it affected the little inner-ear hairs that help the sense of balance. So I accommodate. For example, I do tree pose with one foot on the other ankle versus the upper thigh. But I can raise my arms and open my chest and balance OK and isn't that the point?
Hope everyone is having a great weekend! ((Hugs))
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Carol great info, also another thing if you can't afford a trainer and you have a gym membership speak to the gym owner or manager most will gladly show you how to use the machines correctly, it's their business and they only want satisfied clients. Feel better Ronna.
Did a great Body Combat class this morning and then went out for Dim Sum and then did some errands so I did a little snooze and sculpt myself when I got home.
Still haven't found Fluffy I have my hopes up and I keep driving around looking for her and I've put up flyers but I think the coyote got her.
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good morning all, I got out early (5 a.m.) for a 90-minute walk. Gorgeous sunrise!
Now that it is getting hot in the afternoon, I'm going to start early morning walks.
I can do my 2.5 mile route in 30 minutes if I hustle. Nice way to jump-start the day, and any additional exercise will be a bonus.
Ronna, sorry to hear you're in pain, that can really wear on you, hope the doc can offer some relief.
Cheryl, bummer about Fluffy, you are probably right but maybe she adopted another kind-hearted animal lover. My neighbors had an orange striped cat who roamed the neighborhood and had many human friends including yours truly. He went missing last Halloween and we don't know if someone took him or hit him or he picked a fight with the wrong tomcat but we all miss him.
Keep moving ladies! ((hugs))
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Ran/walked 4k in the woods with dh, dd and a friend of hers. Lots of giggling.
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Those early morning walk/runs must be great - it's warmer here and hard to get out in the heat of the day.
ronna Hope you get some relief soon ((hugs))
cheryl How hard to lose Fluffy and wonder what's going on. Cats are so resourceful - I hope that Fluffy comes out from hiding and back to you again.
heidihill What fun you must have had on your walk/run! I bet that you will be fine, once taking the C25K outside. I may have to bring my running inside, because it's getting tough to find a flat area here for more than 2 miles. I enjoy starting a run from my house, and not having to drive anywhere. Would love to know how the transition goes for you.
Feeling under the weather today, so took the day off. Snooze & sculpt sounds good to me!
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