First gear: (gentle) exercise during or after treatment

MsBrompton

A few of us discussed setting up a new exercise thread, aimed at those who want to get back to gentle exercise. We are impressed by those who stick to their usual gym schedule and/or run marathons throughout the cancer journey, but this forum is intended more for those who need support to get from the armchair (or bed) to the 1-mile walk or baby steps back to gym.

I am now nearly 6 weeks post final chemo. I walked daily throughout the treatment but on many days it was slow and short. Nevertheless I'm sure that daily gentle exercise helped me survive chemo with no major side effects - physical or emotional. I'm still a bit anaemic and am writing this post from my bed in the afternoon (on holiday, by the seaside!), while husband goes off walking without me. But I did do 4 miles with him this morning!.

Post tips and support messages for those trying similar (or contrasting) regimens!

DivineMrsM

I take Arimidex daily and it causes joint aches and stiffness. My feet are also sore. I used to love to walk prior to bc but am not able to walk the distances I used to.

A couple months ago, I joined a t'ai chi class offered by a local community college. It was half an hour, two days a week for 8 weeks. It consists of slow, deliberate movements and is low or no impact. I really really was happy with it. There are, of course, many youtube videos on t'ai chi movements. This is a simple one that doesn't take long to do:

https://www.youtube.com/watch?v=PNtWqDxwwMg

KateB79

I'm ten days post final TCHP infusion, and really looking forward to getting back into shape. Prior to my DX in early July, I was a powerlifter, and in the best shape of my life. I've been doing gentle yoga throughout treatment, along with some walking. . . . Like you, MsBrompton, it's been slow and short quite a bit of the time, especially since about mid-October, but walking is great exercise.

I've lost quite a bit of muscle mass along with red blood cells--I weigh the same (it's a healthy weight for my 5'10" frame), but things have redistributed. Rebuilding is my priority. I might be done with squatting my body weight for reps, but I miss lifting for the meditative aspect. Today, I plan to take my two beagles on at least a mile walk around the neighborhood, and then do some crunches.

For those of us in the U.S., the YMCA, in many places, offers a program called "Turning Point" for BC survivors; most of the time, it's free even for non-members. After my next surgery (12/30), I intend to join.

My goal is to run a 5k in April. I've never been a runner, so I appreciate any and all tips for making that happen!

Thanks, MsBrompton, for starting this thread!

Mamiya

I am in. I am almost halfway through FEC, but it's going to be a long winter. I spend a lot of time in my arm chair but endeavor to get out and walk and I've set up a trainer with one of my bikes. I know I feel better the more I move around at every phase, even during "hell week" when I get the worst side effects. The past few days have been pleasant so my husband comes home from work, leashes up the three dogs and we all go off on about a three mile walk. That's enough for me right this minute! I also get "exercise" at the grocery store and running other errands - it all counts!

AJ71

I have started exercising again this past week, a few weeks after my exchange surgery. So far, walking and yoga. But I'd like to start running again, and will start throwing in some miles next week. I'd also like to start strength training again. Like KateB79, I've lost quite a bit of muscle tone, though I'm 10 pounds heavier than I was when I was diagnosed 6 months ago. I'm just not sure when it'll be okay to do anything that involves my pectoral muscles.

MsBrompton

I can relate to all these stories! So many of us are ex-athletes and hoping to return to sport and/or activities when the worst is over. But how?

One thing that really helped me when in chemo was discovering that however lousy you feel, a small amount of gentle exercise tends to make you feel a little less lousy. [Whereas if you have flu, a little exercise makes you feel more lousy.] So for me, it was about gaining the confidence to do that little bit of exercise - and not beating myself up for achieving 'only' that little bit.

Mamiya

ok, not gonna lie: time spent not in pajamas today: 6 hours. Exercise logged: nope. I will do better tomorrow.

AJ71

Ugh, before I was diagnosed, I registered to run a marathon taking place tomorrow. I ran it last year, and it was one of the best races I've ever done. I was so looking forward to it. Needless to say, I'm not doing it. Well, someone just posted a video from last year's after-party, and there I am, looking as fit as can be, smiling wide, and dancing the Electric Slide with my medal around my neck. I really can't wait to be that person again.

LisaAlissa

For those who've had surgery that involved lymph nodes (which would be most surgery, I suppose) you may want to look at some of the threads on the Lymphedema board on exercise. Similarly, there are copies of research papers on the StepUp-SpeakOut.org site. This thread has a very nice post from carol57 with links to good information about post-surgery risks and exercise from the Lymphedema board.

HTH,

LisaAlissa

Mamiya

I went on a short bike ride this evening! Yay me!

superius

Went for a long walk -- actually I went to the shopping center, where I parked in the middle & walked to different stores around... Now my back is aching... oops... Next time I have to remember returning to the car to rest/ drink water.

MsBrompton

Gentle dawn walk on Port Meadow, Oxford, UK. Three miles and home past the fresh croissant shop. Cancer is horrible but sometimes life can be OK.

Claire_in_Seattle

I want to jump in and cheer everyone on! I was one of the exercisers during chemo. That said, I did dial things down. On the other end, I am stronger than ever cycling which I measure by the hills I am now able to do. Hoping to get out and do some skiing soon.

Strength does come back, and the body does get toned and fit again. It's fun to rock short skirts, and even more fun to go shopping.

Most of all, exercise clears my head and keeps my brain sharp. I found that to be true even during chemo. 

So congrats on getting out there. Whatever you do counts. BTW - I have walked the trails around Oxford. Just stunning, and yes, wonderful for the spirit. - Claire

MsBrompton

Thanks for popping in Claire! Agree even a little exercise during chemo keeps you a bit in shape for the recovery. And baby steps count!

Mamiya

I have been up and down the stairs in the house a bunch of times over the past chemo week, and that's what I can manage. Baby steps!

KateB79

I'm still anemic; attempted a hike today with my partner and dogs, and couldn't quite do it. Followed up with a gentle yoga class, which felt good. Baby steps, indeed.

Mamiya

Good try Kate, I'm huffing and puffing on the stairs today so a few more days for red blood cell building before hiking with dogs here too. Baby steps are good! Gentle yoga sounds good, I have been meaning to investigate a studio near me...

MsBrompton

Walked 3 miles, quite fast, got wet feet so it must be doing me good :-).

Hazel_Nut

I surprise myself...I went snowboarding Sat AND Sun. My heart didn't explode and I'm still here :-) Figured I wouldn't be able to walk, but I'm not even all that sore...

This morning I rowed for 10 min. and did shoulder exercises with 3 lb. weights. I'm starting to feel the difference in strength...slowly coming back.

45 days PFC.

Hazel

Mamiya

Hazel, you rock!

KateB79

I managed to get a nice walk in this morning with no heavy-leg fatigue! Perhaps things are on the mend. Here's hoping.

MsBrompton

kayb, done the survey!

Kate, great about the fatigue lifting.

I overdid it today (ran 3 miles then went on the underground and ran up escalators - felt fine at the time) and guess what? Shattered now (8 pm), need codeine and feel tearful! That's cancer rehab...

KateB79

MsBrompton, I have this to say about running: if I'm running, you'd better run, too, because we're all in danger.

I'm half-kidding. That's what my pre-cancer self thought about running. Now, I think it might be a good thing to start doing. . . in a few weeks. Take your codeine and have an early night!

DeeRatz

Kate-I like your running comment. That's how I feel too.


I have been back at the gym for a few weeks. I always do some cardio and some weights. I have left the gym in near tears many days. Today was one of them. I feel so weak and have lost so much muscle mass. Today I felt like giving up. I just feel so discouraged and betrayed by my body. I am wanting the old me back. Not the post surgery, post chemo wreck that I feel like.

KateB79

DeeRatz, I try to look at it this way: my body is trying its damndest to normalize, and I respect that. I mean, we just tried to kill it, and it's still going. . . That said, I'm with you on the crying thing. I went to the woods the other day and attempted a hike; when I couldn't do it (I knew after about half a mile), I burst into tears. Not my typical MO, but I'm in chemopause and feeling entitled to feel sorry for myself every once in a while.

Let's not even talk about lost muscle mass. I was getting dressed today and wondering how much I'd be able to squat if I walked into the gym today; prior to surgery and chemo (and another surgery coming up on the 30th), I was deep-squatting my body weight for reps. Now I'd be lucky to squat the bar!

You know what, though? It'll come back. It might be slow, and it might make us cry, and it might not be identical to what we could do before, but we'll get there. The body is an amazingly resilient machine.

Hazel_Nut

Kate and DeeR, I hear ya! Just to give you one number...I used to be able to deadlift 205#. Now, I'm picking up 3 lb dumbbells. Sigh.

It's ok. I feel I'm getting stronger, albeit slowly.

Hazel

Claire_in_Seattle

It WILL all come back. Promise. Went Nordic skiing today. Biggest obstacle (other than a late start) was altitude. That is absolutely normal for me. I feel it when I go from sea level to 3000+ feet.

I can tell you what areas of the body Nordic skiing works Off to a "long winter's nap". - Claire

ksusan

Hi, everyone. I'm dropping in to cheer you on!

Everything counts--a step is a step. Don't push beyond what's good for you, and just keep going when you can.

I had surgery in late February, followed by chemo and radiation, and still have some restrictions (some self-imposed, some from my PT and medical providers). For example, I've started going to Zumba, but I don't do turns (because of Tamoxifen-induced vertigo) and am still not doing the arm movements to full extension on the radiation side. I have LE garments handy in case there's a problem, but I'm released to do moderate aerobics without sleeves as long as I monitor my body. Even with some constraints, it still gets me up to 2 miles in steps for a 45-minute class! And I wasn't allowed to do it until 6 months after surgery, so I walked a lot of slow treadmill in that half-year.

My stamina has continued to improve and I find that any exercise contributes to my sense of well-being. Bonus: I have not gained weight in the first 4 months of Tamoxifen. I hope the same for all of you, and if you're so moved, visit us at this thread if we can be supportive, or just to say hello.

MsBrompton

Finally, my first bike ride after cancer! I bought a new Brompton (folding bike) to celebrate the end of chemo 8 weeks ago but have not dared ride it. Today husband and I got up early and did 13 miles! Came home starving and emptied the fridge. So good to be doing something 'normal' again :-). (I used to road race 25 years ago but totally lost confidence with this illness)

starsarestars

Ladies,

Thank you all for posting here. As much as I hate to say this, it feels ok to know that I'm not the only one struggling with this. I've just finished up my 6 rounds of TCHP. I have been exhausted, like winded after walking up the stairs to my house. I've been trying to go for walks with the dog and even made it to a few gentle yoga classes in the past couple months. But overall I am so tired of feeling tired! Normally I would be skiing or snowshoeing everyday in the winter and going to 2-3 power yoga classes a week. The skiing part is the worst for me. I live in Tahoe and it's finally snowed this year and my boyfriend and friends are all going and having fun. Ok I don't want to turn this into a pity party.

I've got surgery lined up for the end of next month, then reconstruction. I will feel ok sometime soon.

Mamiya

the most exercise I've had was the other day when I was an inpatient due to neutropenic fever and I took my IV pole out for a very long tour of the mostly closed hospital and clinics buildings. I did get some stairs in preparing for Christmas at my house and that certainly counts. I am hoping to go on some dog walks with my husband soon, once the neighbors get their sidewalks cleared from a big sleet and snow storm we just had.