STRETCHING

AEROBICS

WEIGHT TRAINING

RESISTANCE TRAINING

ACTIVE ROUTINE

LIFE changes after cancer diagnosis and treatment. Most of the time, it’s for the better. Most patients will do their best to keep the disease from returning. Aside from better food choices, exercise plays a big role in maintaining health, mobility and general well-being.

According to medical and health website WebMD, studies suggest that “higher levels of physical activity are associated with a reduced risk of the cancer coming back and a longer survival rate after a cancer diagnosis”.

But what kind of exercises are good for cancer patients? Doctors propose a combination of flexibility, aerobics and resistance training. Anything that isn’t high-impact but keeps you moving and fit goes a long way to keeping you healthy.

It is best to consult your oncologist for advice on exercises suitable for you. Your body has gone through a lot, so start slowly and build your fitness as you go along. Here are some exercise suggestions to get you started:

 

1. STRETCHING
Often overlooked, stretching is extremely important to increase flexibility. It is so easy that everyone can do it and consistent stretching gives better muscle flexibility. “Stretching is important to keep moving, to maintain mobility,” says Colleen Doyle, director of nutrition and physical activity for the American Cancer Society in the article. If you’re not yet ready for more vigorous exercise, you should at least stay flexible.

2. AEROBICS
Biking, walking, jogging and swimming help burn calories and increase heart rate. You may even lose weight in the process. Because aerobics exercises train the heart to be more efficient, they build cardiovascular fitness and reduce the risk of heart attack, stroke and diabetes.

3. WEIGHT TRAINING
Weight lifting helps build muscle normally lost during cancer treatment. Invest in 2kg or 4kg dumb-bells for home use and if the weight feels too easy, just increase the repetition of exercise.

“Ideally, cancer survivors should do aerobic exercises and weight training,” says Dr Kerry Courneya, professor and Canada Research chair in Physical Activity and Cancer at the University of Alberta in Edmonton, Canada on the webMD website. “Both types of exercises are critical to overall health and well-being of cancer survivors.”

4. RESISTANCE TRAINING
Using your own body weight for exercise also helps build more muscles. Exercises like bench dip and push-ups are good for upper body muscles and can be done in your own space or while watching TV.

5.  ACTIVE ROUTINE
Start a new active routine by taking the stairs instead of the lift, You can also buy a pedometer. If you are desk-bound, take short breaks for walks and stretching. You can even lift heavy objects like detergent bottles and cans to build muscles.

Here is the original post:
FIT IN FIVE: Slow, steady road to fitness