Lets Post our Daily Exercise
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Sending you a big hug, Aurora.
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Hugs and prayers, Aurora.
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Aurora, thinking of you.
I'm still here! But my exercising has been sporadic. I did two walks yesterday but haven't had time for any today. Tomorrow? I hope so.
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Aurora, always praying for you. Sending you a big virtual hug.
Today 40 min treadmill and 30 min excerise. Still counting steps
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Aurora, sending big hugs and prayers.
Exercise for me today was bootcamp. Took yesterday as a rest day since I was really sore from my earlier workouts.
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I like this:
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I have a question for all of you who had lumpectomies and SNB. I'm asking it here because you're all active on a regular basis, as I am, and I think your responses may pertain more to my situation than if I ask it on the lumpectomy thread. So, please bear with me and chime in if you wish to. Thanks in advance!
I'm having lx. and SNB (hopefully not ALND) next week. I will, of course, follow my surgeon's guidelines regarding lifting, etc. I also have some ROM exercises to do. All of that aside, how long would any of you estimate it might be before I can return to doing things such as planks and pushups? Did anyone use a resistance band (carefully)? I plan to continue using free weights - the usual weight on the right side and very light weights on the left side. I'll stop if I encounter discomfort, etc. I don't want to lose muscle mass if I can help it!
I'm mostly concerned about the planks and pushups. Any feedback at all will be welcome. Merci!
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Hopeful- I had lumpectomy on both side and SNB on both sides as well. I also had internal rads on both sides too. From the time I had surgery (Nov of 2012) to the time I was past rads (March 2013), it was about 4 months where I begged off doing too much with the upper body. I will say the SNB's hurt/bothered me for much longer than the breast incisions due to them cutting through the muscle.
Everyone is different with what they go through and how they heal, but I agree that you may want to beg off at least a few weeks and ease back into the work outs with weights before you get into anything heavier again, like planking. You want to be sure the incision has time to heal. Hope this helps?
4/30 - I did a lovely 80 min yoga class tonight! Over 10K steps again today!
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Thanks, Jazzy, that does help. (I can't imagine how sore you must have been w/bilateral lx. and SNB AND internal radiation!) I think it's the SNB that I'm most concerned about and least able to really get an advance read on...
Congrats on your good workouts. I'm still a few short of 10K but had to spend a lot of time in traffic today, rather than working out.
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Hopeful- I had another medical crisis at the same time of the BS diagnosis that resulted in open abdominal surgery. I had that surgery in October and the breast surgery 6 weeks later, then the rads, six weeks apart. Given all that, it has taken me years to recover and get stronger. I have been working with a personal trainer for awhile now that made all the difference. My body is not the same, but I do feel like I am close to 100% (maybe 97%?)
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(((Auroaya))) thinking of you. Yikes what a day Ruth. Good luck tomorrow Martha.
Hopeful I had a Mastectomy and SNB so a little different, I was restricted from the gym for two weeks post surgery and then only lower body for a few weeks more - I think a lot depends on your surgeon and what he/she sees in your healing process as to what restrictions they put you on, and be sure do the wall crawl exercises to get your ROM back after the SNB also that was more of a bother in the healing it's kind of a sunburn feeling on the inside of your arm as the nerves are regenerating (I used to use an ice pack for relief) and then when you are given the all clear start back easy, you will get back to where you are now but you need to be careful I have bumped the thread "Guidelines on exercise for those with/at risk for lymphedema" it has a lot of good information.
New Body Jam release tonight.
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Aurora - I am sorry that you are having new areas of pain. I pray it is just a side effect of the Aromasin and that it will get better. It's great that you did your water aerobics in spite of not feeling well.
Ruth - Your subbing experience sounded like a mini-nightmare.
Cassie - I have been sporadic too. I have developed asthma since my bad chest cold, and it does not seem to want to let up. It gets worse at night and when I go on my walks. I am using my puffer several times a day when I have not used one in decades. Mind you, we have had a lot of unseasonable rain, and it looks like Ireland in Mexico, so maybe some of this is pollen allergies. I just finished up a major sneeze attack. Someone on the boards suggested Tamoxifen and a blood clot in the lung, but my gut tells me that is not it. I have not done any aerobic exercise since Sunday! Yikes. So I am getting out this morning on a 30 min. walk with the dogs.
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Here is a photo outside my front door today--grey sky, green fields. Where is my sunny Mexico?
Normally, this time of year is unbearably hot and dry. My dad is calling it "upside-down world." He is in northern CA where it's dry as a bone and normally would be green this time of year.
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Aurora, sending positive thoughts and hugs.
I'm adding swimming with dolphins to my bucket list!
Ruth, I love that photo. DD took a similar one of me. OK, it's a mound instead of a mountain. But we did do about 700 meters altitude on our mountain bikes that day starting at this beach.
Today is just another rainy day. No sunny Mexico here, katcar.
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Aroaya, prayers for you as you wait for your scan results. I hope it's clear!
Port came out this morning. Doctor says no lifting more than 10 pounds for at least a week. And no rowing for two weeks. Just when we got back out on the water!
Guess I will have to step up the walking and other stuff. At least the weather is finally good!Keep up the good work ladies! Happy May!
Martha
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Happy May to everyone!! Just did an hour of walking with some hills!!! Your voices always keep me inspired!!!
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Happy May day everyone! Finally expecting some sunny and 70-80 degree days here so I am thrilled. Went to the gym today after work and did 30 minutes on the Elliptical plus 15 minutes on the bike.
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Thanks for those who responded to my questions, as well as provided useful links. Have a great weekend.
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Hello! This is the first time I've sat down all day! I subbed again today (not as much of a story as yesterday, but teaching is hard work; my Fitbit went off before I even left the school at the end of the day!). DH is out of town this weekend, so I did some of the put-off house cleaning when I got home & then did 30 minutes of random weights/abs etc.
Hopeful, I had a lumpectomy & a ALND, even though the recovery is probably longer/harder with the ALND, the principles are the same. I found this booklet put out by the American Cancer Society to be very helpful: http://www.cancer.org/Cancer/BreastCancer/MoreInformation/exercises-after-breast-surgery
Just a couple thoughts for me: although nobody likes the idea of losing strength etc. this is a time to 'follow the doctors orders'....you want a gradual recovery so that you don't end up with even more problems. And remember, as long as you are willing to work at it (slowly & carefully), any strength/flexibility loss is temporary and can be regained in time. I was really careful with the upper body workouts & when I started back, I went through the moves first with no weights, then soup cans, and finally the lightest of weights....working up from there to where I wanted to be. A plus of all that was that I really increased my (often previously neglected) lower body toning exercises and ended up losing a pants size. Whoo hoo! A silver lining.....
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Thanks, Ruth. I will admit that I am really struggling with the thought of having to be SO careful; I am used to being able to do pretty much anything I take it I to my head to do, short of moving the heaviest furniture in the house. I enjoy being fit and strong and hate the idea of having to watch over my shoulder for LE, on top of the normal challenges of recovery from surgery. I appreciate your insights and sharing of your experience.0
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Yea, that whole part of it made me really, really MAD!
It took me a long time; but now some of the things (like wearing gloves when I garden, getting a bandage on a cut etc.) are just second nature, and I don't really think about it much at all (although I probably should have when I single-handedly pushed my dead freezer up the stairs....that was pretty stupid!). Also, it helped to know several ladies with LE (Natsfan, for one), who live complete, exercise-filled lives even with it. It is a creepy detour, but you WILL be fit and strong and okay again!0 -
You have inspired me to buy a fitbit, and I am hoping that it will help inspire me to move more and to exercise. Since 2012, there seems to nearly always be a reason not to exercise, and I'm pretty sick of it. I'm never going to be strong again, but there is no reason why I cannot at least get some tone back. I just had my port implanted, so I do need to take it easy on the arms (and of course, I was just starting to get in a bit of a routine with my weights for my arms, but oh well. It's all good.) I think I can still use those. I keep saying I want to take walks but have only actually done so a few times.
I start taxol on Monday, and I hope that won't keep me from exercising daily or at least getting all my steps in.
Can anyone tell me how many steps I should be taking or how I go about figuring that out?
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Hi dunesleeper, the goal is 10000 steps a day BUT if you think that's unrealistic then set your goal at 5000 or 6000 and just make yourself a priority but don't beat yourself up if you fall off the wagon, you just climb on back up. Love your mountain Heidi. Beautiful picture katcar. Martha I see squats and lunges in your future
Tonight did Grit Strength, I upped my weight on the bar for clean and presses and now my shoulder is "talking" to me, I see some time with my boyfriend Ben Gay in my future
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Thanks for your encouragement, Ruth. I really appreciate it. And when I start feeling sulky abou the whole thing I'll picture you pushing that freezer up the stairs... It's a great and encouraging visual.0
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Dune sleeper, why don't you wear it for a few days just to collect some baseline figures for what you're doing at this time, then aim to increase it by 25 or 30% until you cam hit 10k on a regular basis. Of course, if you're just starting a new regimen of Taxol give yourself some slack. Good luck with the Fitbit!0
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Dunesleeper, welcome to this thread! I started exercising daily when I started chemo. I wasn't counting steps, instead tried to do a block of 20 minutes (get out the door, walk 10 minutes, walk back). Then I added 10 minute blocks throughout the day as much as I could. Even low intensity exercise will help you cope with taxol side effects. I know it helped me cope with my cocktail (taxotere and company).
Hopeful, 7 years after my ALND the doctor tells me it would be a very rare thing for me to develop lymphedema at this point. So the picture does get better. I did a lot of arm exercises during and after rads, with my RO's approval. Then I started a progressive weight training program and prophylactic manual lymph drainage several months after rads, which may not be appropriate for everyone. I had read about a Spanish study where women who did this protocol were less likely to develop lymphedema. In the U.S. there is a similar protocol called the PAL Intervention. More info here: http://www.penncancer.org/physical-activity-and-lymphedema/. A trainer specializing in lymphedema is probably essential to reduce risks. I suppose in my case I was able to avert any swelling by doing lymph drainage after training. (The specialist was employed by the gym.) Others here may have more info as to what is done in the U.S. to develop upper body strength after ALND.
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Hi Dunes, glad to see you here! There is a whole research article on just out in the BCO main page entitled 'Exercising During Chemo Reduces Side Effects'......so it is a good thing to for you to be doing! Yes, the FitBit is great, and I would wear it a few days just to see where you are in the steps & then adjust up to 10,000 steps gradually. Lets say you are averaging 5,000 steps (or whatever) right now....try to get another 500/1000 in, and work your way up.
Hopeful, the freezer had been full of frozen fish when it quite (which I didn't realized until I opened it up at least a week later), it smelled so bad that I couldn't wait for DH (who was out of town) to get home to help me get it out of there (and was too overcome with dead fish fumes to think clearly & call someone else for help); after getting it half way up the stairs, I realized what a really stupid idea it was to try to do it alone......but it was too late, I was either going to have to stand there propping it on the step for hours, or get it up the steps myself.....really dumb, do not try this at home.
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Hopeful, I found this old post I wrote on LE, maybe it will be helpful:
"I had 11 lymph nodes removed, so this (LE) has always been an area of real concern and mindfulness for me. When I had my surgery, there was no one around here to go to for advice, so I did a lot of studying on my own. Here are some thoughts & tips I came up with.
First, I think that whether or not you are prone to LE has mostly to do with how your lymph system handles trauma. I would say most cases (unless you are in a horrible accident or are doing really extreme activities) are neither through any virtue or fault of your own; just a matter of good or bad ‘luck'.
That being said, there are many ‘little' things that we can do that may reduce the risk of developing LE or minimize flares (these are for people with SNB too):
- No BP, IVs, needles, shots etc. in that arm....consider getting a medical ID bracelet (to wear when traveling anyway). There are some really pretty ones out there that look like jewelry (I have a good website if you want it)
- Wear gloves when doing yard work, gardening etc.
- Wear sunscreen when out in the sun, bug spray when out with the bugs
- If you get a cut, scrap, bite...wash it with soap/water and slap on a bandage. If you see any sign of infection, get to the Dr. & on antibiotics ASAP
- Be sure to switch arms when carrying your purse, hauling around anything heavy, dragging luggage etc.
- Be careful about saunas, I avoid them, and also manicures and massages (on that quadrant of my body anyway).....not everyone does, but that's just me
- Keep a healthy weight
- Keep hydrated, limit alcohol
- Don't wear tight rings, watches, bracelets on that arm (when flying, I put my rings on my other hand & leave them on that side fro a couple hours after I land)
- Also, be sure to keep well hydrated when flying, move your arm around a lot, make fists etc. get up & walk around the cabin (which won't be a problem if you are well-hydrated because you will have to go to the bathroom!), if someone wants to help you hoist your carry on & off the overhead, let them.....maybe think of checking a heavy bag....
- When exercising that arm; start very slowly, take your time...build up weights very slowly...don't skip levels...don't do too many reps in one session. Mix up your exercises, don't work the same muscle groups every day. You may want to work with an experienced trainer (or PT) to help you construct a balanced program.
- One thing I do want to add; after my surgery I was scared to start doing upper body. Neither my surgeon nor my oncologist could give me any good solid advice, so I talked to my GP. What he said was that I DID want to exercise my upper body, that it was important to do so as it would actually build up the lymph system, and although, of course, I should be careful and notice if my arm felt heavy/swollen etc. that I shouldn't be afraid to have it feel a little 'normal' soreness...because anytime you exercise a part of your body that you haven't been using for awhile, of course, it will feel sore. That made sense to me, and gave me ‘permission' to get moving.
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Good morning, have some sun here today. Heidi, I hope you got some as well.
Did 45 minute walk.
Hopeful, I am doing some upper body exercises now with a theraband, which I find a more gentle way of toning. I also find that yoga gives me a good upper and lower body work out, including lunges and planking! (hard for me right now as I am out of shape). No squats here yet. I probably won't add weights until I am further out from my surgeries.
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I haven't been careful and was just fine. But I was an exerciser prior to surgery, and I exercised all the way through treatment. Not sure it this is what made a difference, but a small study shows that it could have. I have been to 2 moving parties...one for my friends (where I was the only friend who showed up) and my own (where they got to repay the favor).
Got in a run last night, followed by dinner and a massive SLEEP. I was fried and it was wonderful to sleep in.
On shoulders....I was much more bothered when I fell on my shoulder going backwards on the ice in the ski place parking lot. This was prior to diagnosis.
Daily exercise is fast and boring, but effective. I haul my hunkies around a certain distance plus weights and crunches on weekdays. I do cycling events in the summer and train for them. I swim when it's hot out in one of the lakes. (The Cowlitz River was quite bracing.) I get in a couple of good hikes. I got to go snow shoeing again last winter. My place looks like a sports locker.
I am hoping to do 25-35 miles on my bicycle today. Tomorrow will be a lot of walking as am doing the Seattle Brain Cancer Walk, plus a lot of walking around Seattle.
Tomorrow is a day of major celebration for me. I am done with treatment when I take that last anastrazole tablet in the morning. Done. Feels like a graduation, and certainly the "commencement" of the rest of my life.
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