What do you do?
I am still battling a little toe infection so I am limping around plotting my exercise regime. What do you do? I was not extremely athletic before all of this started, but I can hold my own in aerobics and such. I had a bilateral mastectomy with lymph node removal and was told to not lift anything over 15 lbs, my physical therapist said to do some cardio and yoga, but that was it.
I need some direction, my oncologist said not to get fat but don't over do it. He said a trampoline is good for bone health, it is getting cold so the pool won't work for much longer.
Comments
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I am not one for the gym. I like to bike, hike and mostly run. I love to be out in all weather and wear lots of layers in the winter here in the Boston area as the days get colder. It's 48 and sunny right now. One thing I do to get in additional exercise or to change up the routine is use biking or even running to literally "run" errands. I have to go down to the drug store later this morning to pick up a Rx. It's two miles away. I will use that for my run. Or to pick up a library book I had on order, I'll get on my bicycle. The important thing is to plan exercise into your day either alone or with a friend or the kids.
As for the 15 lb weight limit, that's a lot of weight. You can do plenty of different toning exercises with alot less weight than 15 lbs.
Have fun!
Debbie
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I love spinning classes for cardio. Apparently it burns more calories per hour that anything else. It's quite motivating, you don't have to worry about falling off your bike, punctured tires, getting sunburnt, cold etc etc and your workout is done in 45 mins!
Good luck finding the best routine to suit you!
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Hi, all! I am a newbie here. At least to responding to posts - I've been reading the discussions for awhile now. What a great bunch of folks! This is a great source of information and support. Thanks for letting me wade in!
I had a bilateral mastectomy and tram flap reconstruction on Aug. 29. I started walking the halls of the hospital as soon as my PS would let me out of bed - he was as anxious as I was for movement to begin. I've been walking regularly ever since. This has been great for me both physically and mentally: walking was my preferred form of exercise pre-surgery so it feels good to do something so "normal" (you all know about how what's normal changes after diagnosis!), and because I was pretty fit going into surgery the walking hasn't been hugely difficult. I am almost back to completing my regular 7 mile loop and am working on picking up the pace. Also, I am focusing a lot on eating well instead of just "lite". My PS advised me to increase my protein intake to help with healing, which led me to learn more about good nutrician for somebody like me (read: 49 year old female, premenapausal, mostly veg. eater). It's been an education, but I feel really good about the changes I've made and the impact they're having on my family.
Curious: any other tram-flappers - what has your PS told you about doing ad-stregthening exercises? Do ya'll also get that weird tightening in your belly where the flap was taken? It feels like someone inflating a basketball in there!
Thanks for letting me jump in!
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From the moment of my diagnosis (at 49) I said I would exercise every day throughout treatment. I walked every day - even if it was just one lap around the outside of the house on the worst of the chemo days. I continued riding my horse and working out at Tae Kwon Do and did my preliminary black belt test a month after chemo ended. After my exchange was done I started with nautilus (from having done resistance bands since the mastectomy) at the advice and guidance of my PT.
I don't really see why there would be anything you couldn't do unless you have some particular problem. Don't quite understand the 15 pound thing but that is a lot of weight if you're doing free weights - for some reason with nautilus it isn't as much - more stable I guess. Of course, I put my bag down on my passenger seat today and it made the seat belt beeper come on! (It was particularly heavy, not usual - but I do carry it on my left [surgical] side - i just can't carry on my right!)
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Hi, Diana. I don't know where you live, but where I live the county has beautiful aquatic centers that are very inexpensive to use and open as early as 6 a.m. If you really love to swim, you may want to look into that. I was doing great, swimming every day, but I've been in a slump and have gotten away from it, but vow each day to start in again. Post-treatment, I felt and looked my best when I was going swimming every day. Actually took off some of the chemo weight...now that I've stopped, I put it all back on and then some. I would recommend checking to see if your county has indoor swimming facilities.
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Trampolines take up too much room!
I do different things on different days. MWF I walk to the train station to go to work. That's about 20 minutes each way. T/Th I go to the YMCA at 6 a.m. One day I spin the other day I step. Saturday I go to the YMCA in the morning and do a cardio/scuplt class. Sunday I go for about an hours walk.
Ideally I'd like to have another day of weights/sculpt. If I'm not going to work or working from home then I'll go to the YMCA and do 30 minutes on a a machine and lift weights for 10-20 minutes.
I still have to watch my diet, but I do find that the walking 45 minutes 3x a weeks helps a lot. I'm not a great swimmer and the whole thing with wet hair is time consuming so I don't swim, but I'm not ruling that out in the future.
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The toe infection must be making exercise a little tough. I walk, run, bike, swim, dance, horseback ride- depending on the season, my mood, time constraints, etc. Lately I've been doing fitness walking with intervals of running. I had my second mastectomy in September (prophylactic this time) and needed to slow down a little to recover from that. I did 2 triathlons over the summer which was fun. Just recently I've started horseback riding again. It's always a good idea to throw in some weight training- usually I do this at home but sometimes use the machines at our YMCA. It's nice also to have at least one activity you can do anywhere and that doesn't require much in the way of equipment. I like running and walking for that reason. Best of luck in your search for a fitness activity and in healing your toe!
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Wow,
I am reading what you all do and feel worn out already. I know I need to get some activity and exercise in every day but feel so tired its hard to get started. I have been cleared for light, low impact exercise---swimming, while I enjoy, is hard because of water and air temps are cool enough that it further hurts joints already hurting, yoga/pilaties again bother joints. Any suggestions on things to try and/or motivation when feeling so tired?
Thanks
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EWB - The water aerobic classes at my gym are very popular, even in the winter. The water is warm and the exercises are easy on your joints because you're held up by the water. I think it's fun to exercise with a group; the talking is as much fun as the working out. Other low impact exercises at a gym are the elliptical trainer (you don't have to pick up your feet from the pedals) and the recumbant bike (you're sitting down with your legs out in front rather than beneath you). Many gyms also have "gentle aerobics" classes that are low impact. If it's cold outside and you don't want to go out, you can even put on music with a good beat and just walk around in the house. Lifting your knees up will raise your heart rate. Clap your hands, dance & sing, have fun! Make a pact with yourself that no matter how tired you are, you will do some type of exercise every day. Start with 10 minutes in the morning and go from there. If 10 minutes is all you can do, don't beat yourself up... 10 minutes is a good start! Get up and do 10 minutes before lunch and again before dinner. Soon you will increase the minutes and feel better too. You can purchase light hand weights - 3 lbs is good to start - and use them for arm and shoulder exercises. Hold in your tummy, stand up straight and tell yourself "I look good!" Pretty soon you will feel good too.
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I'm going bonkers the snow is getting deeper and I've been not exercising just doing my post mastectomy arm movements. When can we start exercising again? As soon as drains are out? After the wounds have closed? When it doesn't hurt to move my arm again? I'm so tired my head is going into the downward spiral thing, already on Lexapro. I'm brand new to the Forum as of this morning. Just found out about you from my in-law. I'm so greatful.
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Hi, CCBoise. I hate to tell you that you're in for some downtime. I don't know if you had a recon (I did), but I couldn't return to cardio and Pilates (which really helped w/the impaired mobility post-mx) for a good 4-6 weeks. I could, however, once the drains were out walk as long as it wasn't fast enough to "bounce". The water aerobic idea in the previous post is a good one--as long as you get your surgeon's OK.
If the Lexapro doesn't help, talk w/your MD about another (e.g., effexor). Women respond differently to them. I went through Wellbutrin and Cymbalta until finding Lexapro did the trick.
Take good care.
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Hi Car- my surgeon wanted me to wait for recon... I'm still learning abreviations. So I'm 4 weeks post surgery.. Finally deciding that I am going to go for Chemo Tax/Cytox. Won't meet with my surgeon now until th 12th of Jan. I was willing to let myself be bumped out of my appt. the 29th.. Now I'm questioning that decision too...I know exercise will help clear this innability to make the simplest decision...I hosted a simple Christmas Brunch for a couple friends, then dinner w/hubby & adult son. Today is my hubby's belated 60th B'day party- 3 couples.I'm having it catered... I'm going for a walk...in the snowstorm.. Why not!!!
thanks, you're my lst reply
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CCBoise--you sound like you're doing well and making good decisions (especially having your party catered). I haven't had chemo or rads, but saw a friend through 2 rounds of chemo for colon cancer and a recurrence. Having friends/family take her to her treatments (and walking when she could) helped tremendously. Hang on to that family/friend support network--it sounds as if they're there for you.
Good luck. Jan. 12th will be here before you know it--though if you're really stressed, call and see if they can move you up.
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