Exercise and LE-want to know what works for ya!

Bippy625

Have minor LE and just began working out. Doing elliptical, treadmill and stairmaster at gym. Also gonna do some yoga and pilates.

I am curious if exercise worked for anyone so far as LE reduction. Maybe the elliptical is good since it ises the arm bars to stimulate pumping of fluid?

Also, has anyone used the rebounder?

Need to lose weight and tone up, and enjoy it, so either way I will continue. Just curious since my onco knows zippo about this.

floaton

Yes! I started a very controlled cancer recovery weight lifting program through my local hospital. I got to work with a pt/trainer twice a week for ten weeks, and it made an awesome difference in my arm. I still lift 2-3 times a week, and my numbers are always consistently better, and my arm feels better and is softer, on the days I lift. I always wear a sleeve and compression vest. I believe there is evidence too that a low weight and very slow progression lifting program can help reduce your risk of flares. Good luck with your new exercise! As an aside, I used to do a lot of yoga but don't do classes anymore to avoid putting too much weight on my arm (like in downward facing dog).

Bippy625

thanks Floaton!

Exactly what I am looking for. I love sculpting but must be careful not to overdo. Never thought about the dog issue! That makes sense. I'm concentrating more on lower bod for now, my problem areas. So glad your workouts do good for LE. I have a sleeve but need a compression vest. Feels so good to just move

SpecialK

bippy - check out this previous thread - it has some exercise info.  Click on the one in the header that says Handout.  If you use a personal trainer the other one is for them.

https://community.breastcancer.org/forum/58/topic/801453?page=4#post_4378172

3-16-2011

my le tends to affect my arm shoulder and back so pt eencouraged. me to wear a compression top instead of sleves. My ymca has a live strong program where trainers are well. aware. of. le.Enjoy your exercise.

doxie

Nothing seems to help me more than jogging 3 x per week. I go about 2 miles each time. When the weather is bad I use a rebounder.

mary625

I don't think I've found any exercise that helps me. But I can tell you what can cause a flare up, and that's any exercise with bearing body weight on the arms, like planks or push ups. I've been ok with Pilates reformer -- note not the average Pilates class on the mat that will have weight-bearing on the arms involved. I've walked a lot and done some elliptical--not worse but not better. I've been trying water aerobics and Zumba, but finding that the water pressure is not that advantageous to my arm. Again, no better but usually no worse.

Bippy625

this is just what I need, thank you ladies!

That yoga class today had a lot of planks and downward dogs, but I just laid in child's pose. Will be careful. I do like the treadmill and the elliptical and stair master, and my trouble spots are lower body.

Am flying in a few weeks, have my sleeve and glove ready.

AKJ

I find swimming laps to be the most helpful exercise for my arm and chest lymphedema. Also I do some yoga while wearing a sleeve and compression t shirt. I haven't found downward dog to be harmful. I think the breathing and arm movement in yoga is really helpful as long as I wear my sleeve and compression shirt.

slv58

Can I ask what kind of compression shirt everyone is using? I recently had mx (2 years after LX) and havnt been back to yoga yet. I'm feeling more fullness in upper arm after having another node out. Thanks!

windgirl

hi Bippy,

My PT has me doing certain arm movements with weights and bands. We started tiny at 2 pounds, now I am on 3 and eventually she says I will go up to 8-10 pounds. She said if the arm gets stronger its reaction will be less when I say carry something heavy or do sports. She does have me wearing compression when I work out. I've done this routine couple times with her but mostly I do it at my gym. The reason you start small is not to creat much of a tear in the muscle that could cause more lymph to be sent to the area.

Other than these small arm movements I started a weight training workout program to lose fat and get in shape that is for mainly the back and lower body, which I think works well for us. It's a website online and I think it makes sense. The workout I do however calls for no cardio, idea being cardio reduces muscle mass and increasing muscle mass is better as muscle burns more calories so you can eventually lean out even though your daily calories will be higher. Cardio calorie burn is great but it does not help you the next day. I wear my compression while doing these movements as well as I end up carrying the barbell or kettle bells a lot.

At the end of the day any exercise is good, just watch out for that funny feeeling in your hand and arm and if you get it stop and rest, as it generally feels funny before it swells. Also if you want to lose weight 80% of the battle is what you eat. I started using my fitness pal app and set it to lose only 2 pounds a month so that its doable. I've been doing it for 1.5 months and lost about 3 pounds so it's pretty accurate if you use it well

Bippy625

thanks specialk and everyone!

Slv, i am getting some under armour tanks. They are good for compression in the trunk is what ai hear.

Windgirl, Yes! That is such good info. There is a video on YouTube exactly about the slooowwwww increase in weights, by a doc at a huge cancer hospital. I am gettin some small weights! i have worked up with my band the LE therapist gave me. I prefer weight training, though I am doing lots of cardio now. Need to build some muscles

slv58

Thank you Bippy625, do you have the link/ name to the YouTube video? I have some 3 lbs weights and would love to start with something slow and safe but not sure exactly what exercises? Arm curls etc?

vlnrph

I prefer water exercise but will do low impact Zumba at times. Also weight machines and modified yoga stretches. Thanks to specialk for posting the link which will take you to the stepup speakout site. I believe our carol57 was the primary author of those articles.

In the pool, I like to stay submerged up to my neck and feel that my arm has better support that way compared to in the gym where it can get heavy and start to sweat.

The spandex in the swimsuit provides good torso compression. If I can stand over the spot where bubbles are coming out of the floor, it seems like light massage strokes as they pass over the skin. Describing this makes me want to go jump in right now!

windgirl

I also read that water activities is very good as it naturally provides pressure so no need to wear compression

carol57

slv58, take a look at the compression shirt sold by go travelwear. I'm typing this post on my iPad and can only use the plain text editor, which means I cannot drop in a link. But if you google 'go travelwear' and then go to their shop, you will find the shirt. It was designed and tested with the help of lots of women in this LE forum, and it is very reasonably priced. There are links to the page in the thread (in this forum) about a new shirt design for lymphedema.

Bippy625

Hi Sly!

On Youtube, it's Sloan Kettering Lymphodema and it should bring up all the videos. there are several. Here is a link, if it works: she has more and I found them very useful and informative.

BTW, my sleeve and glove worked great. we flew to and from Florida to San Fran. No problems!

glennie19

Hey, Bippy, glad your trip went well!!

Bippy625

yupp.

Back from trip, all is well. Had a horrid cold, just back to gym today. So glad I have my sleeve, plan to use it for any strenuous arm type exercise.

cookiegal

I think rebounder would be excellent. Anything that makes you bounce or jiggle is good. Even jogging helps.