Need Exercise Motivation

fondak · April 2012

Hi,

I was wondering if anyone would share how they attribute exercise to their well being. I think I'm feeling a little overwhelmed at the moment with a lot of life changes and find myself in sort of funk.

I gained 20+ pounds while on chemo which if finished Feb 14. I am half way through radiation right now and I need to be exercising. I realize fat increases estrogen which I don't need. That alone should provide the motivation I'm lacking.

I know recurrence is totally unpredictable but I do want to do what I can to stack my odds against it but I absolutely hate structured exercise. I realize if it is not structured, I am not going to be consistant. I have lost a few pounds but have a hysterectomy coming up which I was told I can expect to gain a couple of pounds from. Also, diet alone is not going to strengthen my bones and heart like exercise.

I feel like some stories from you all could help motivate me.

Thanks

Racy · April 2012

Prior to my BC, the only exercise I did was walking, and even then it was not regular. I didn't start exercising purposefully again until five months after rads. I was quite depressed while under treatment and then waiting for my hair to grow. The prospect of exercising while wearing a wig and having hot flashes was not appealing.

I started walking before Christmas as I was enrolled in a post BC health study that required regular exercise. In January, I joined a gym in my street and now go almost every day and enjoy the variety of exercise options and am motivated by observing my fitness improve. Even some days when I feel too tired for a major workout, I just go for a short time and do something; some weights or short aerobic session or class. I also do pilates.

I think a key to being successful is setting yourself up to succeed. Start with small achievable goals and increase as your fitness improves and you start to see results.

Choose an activity that you enjoy and which is easy for you to schedule and get to. You will get advice about having a buddy which is good if that is an important motivator for you and you have a friend available. What time of day is best for you? Do you prefer to exercise at home, alone, with a group or a personal trainer? Do you have a husband who would commit to exercise with you or relieve you of some chores to free up time for you to exercise?

Don't be too hard on yourself while going through treatment but try to do something each day, even if it's just a walk around the block. The warmer weather can be a good motivator.

Your ultimate aim will be four to five hours aerobic exercise a week plus two to three strength and flexibility sessions.

Good luck. Let us know how you think you can start and we will encourage you.

diana50 · April 2012

try thinking about exercise as "some thing you do to get out of the house; get in touch with nature and yourself" i don't cycle for the fitness benefits; i cycle because i love the motion, the feeling of my body on the bike and i love the outfits; try to pencil it in to your daily life; like brushing your teeth...cleaning and doing laundry. i cycled during my treatment; it was one way that i felt i was getting out of the cancer thing and doing something for myself. you have to kinda "reframe" the concept of exercise. it is really one big way to begin to recover from breast cancer and treatment.

find time for even 30 minutes a day; walk...do whatever. take the time to get to know your body. the pay offs are awesome.

hang in there.

diana

Blessings2011 · April 2012

After I had my BMX in December, I came home with AMAZON sized TEs. Well, the PS had used the size recommended for my size body (5'5", 188 pounds). Even filled to almost capacity - 620ccs - I realized that you couldn't really tell how big they were because of my, er, generous gut. I realized that if he put in the corresponding permanent implants, and I lost weight later, I would have stripper boobs - SO not what I want!

So I made the decision to go on the Optifast program at Kaiser, and lose 40 - 50 pounds before I have my exchange surgery.I want to give my PS the best body I can for him to work with.

When I told my MO about it, she was THRILLED! She said that that very best thing I could do for my overall health, - AND my ER+ breast cancer - would be to lose this weight now!!!

In the beginning it was tough, and I actually gained a pound the first week. We think it was because they had taken me off my diuretic, and I was retaining water.

But this morning - just a little over two weeks in, I have lost ten pounds!

I realized, too, that the weight would come off faster if I worked out. Huh, yeah, right. Queen of the Couch Potatoes here. But I have a large house, and I do a lot of walking during the day. Kaiser gave us all pedometers and encouraged us to use them every day, aiming for 10,000 steps.

So I walk with more intention, adding up my steps. I'm slowly starting to gain back some stamina. I'll be meeting with my trainer (a PT) at the rehab hospital next week to make sure I don't do any exercises that could hurt me.. (The LE specialist said no more than 5 pound weights on arm exercises!) I'll also try aerobics - maybe a Zumba class for Dummies? I don't want to need a tummy tuck when I'm done losing weight!

But the real reason? I didn't need chemo or rads. I can certainly stick to this diet for the next 14 weeks. I won't start the Armidex until I'm done with the fasting phase. There is a good possibility I won't be able to tolerate it. But I can decide to get rid of this body fat - especially belly fat, which is essentially a little estrogen factory.

I consider this diet and exercise stuff just another part of my breast cancer treatment.

I'll be cheering you on, fondak!!!

fondak · April 2012

Hi everyone!

I can't thank you all enough for the much needed advice and encouragement!

Racy, I have never really thought about what time of day would be best...For me, it will be mid morning (I'm not a morning person). I would have thought afternoon but I will end up putting it off if I don't take time before lunch. Too, it's hotter here in the afternoon and by evening many days I'm too tired.

My husband is hardly ever home...to the extent he was gone for a year during my diagnosis and surgery. He came home the evening on the day I got my port and was gone before chemo started and didn't come back until it was over. Now he's gone again for 4 months. I contacted my neighbor who said she would love to walk with me. She's 42 and her husband died last year. So mid morning would be after her kids get off to school. I'm going to start with that.

I was walking before I started radiation and I found out our neighbor is a "creeper" We have a trail in the woods near our house and I loved walking there but then I got scared but now I do have a walking buddy.....thanks for that tidbit!

diana50 I am someone who likes to make a list of everything I have to do the next day so that was very helpful. The idea of "reframing" the concept of exercising totally clicked for me. Like most moms I am not even on the totum pole at times so thinking of exercising as a way of taking care of myself and seeing the changes to come rather than another chore to go on my to do list is huge! I also love how you talk about cycling. It's something I can work toward. We have a bike path close by which I can make a goal to work toward and build on the distance after I heal from the radiation and hysterectomy.

It is good to hear "to begin to recover from breast cancer and treatment." A friend I graduated with just had a recurrence and is having difficult time. Our diagnosis was very close. I think it impacted me in more ways than I know. I see you are 10 years out with one more positive node than me!

Blessings2011 I had a good laugh when you mentioned the implants. I wouldn't have thought of that! And Zumba for Dummies....that's what I would need. Smile Congratulations on you weight loss! That's amazing! I also have LE in my right arm but it's not very bad. I got there early according to my PT. I haven't had my first actual therapy apppointment yet but they are suppose to call soon and let me know when I can come in. I'm looking forward to getting a sleeve.

It will help me to think of exercise as part of my treatment too. I know how I had a helpless and vulunerable feeling when I finished chemo. I was expecting I would only feel relief but I was really surprised. And for the fat....I'm one of those who gain around the middle!

Thank you all so very much and I will keep you posted! Blessings2011, let me know how your progress continues as well!

Good night!

itsjustme10 · April 2012

Motivation = bathing suit season is almost here. If the health reasons don't motivate you, that should help...

everyminute · April 2012

I take my arimidex and I exercise daily. I dont even consider it optional. Instead of yucky side effects like my arimidex - I have great side effects like feeling stronger, less joint pain and more energy and emotionally/spiritually strong.

Make it a priority for 30 days and I promise you, you will be hooked.

CherylinOhio · April 2012

Fondag:

Here is an interesting article on the benefits of exercising. Once I started to read about the effects of exercising I joined a gym and workout about an hour a day 4x a week. I quit smoking and can workout for a lot longer now than ever before. Plus as someone mentioned above, it is coming on bathing suit season..... Cool

http://www.washingtonpost.com/wp-dyn/content/article/2005/05/24/AR2005052401027.html

Claire_in_Seattle · April 2012

I am with Diana and Everyminute. I don't find exercise to be an option. Cycling, walking and x-country skiing are what I do. I recently took 4 weeks off from cycling after a nasty wipe out in the HAIL, only getting back into things last weekend.

Although I walked every day and did my weekday weights/crunches routine, I could tell that I didn't have the aerobic conditioning I am accustomed to. I also wasn't quite as sharp with brainpower. (Mood was tough to gauge, as we had the most dreadful chilly, rainy period.)

I use goal setting to get my butt out there. However, as Diana says, I also need to be out in the air and see the seasons. Right now, the world is coming to life, and it's so exciting to watch. I am doing a tulip fields ride in 2 weeks. Just breathtaking.

The goal piece is that I do the Seattle-to-Portland (200 miles over 2 days), and have done so ever since I moved here. This includes w/i two months of finishing radiation. I needed a lot more energy potions, but I made it!!!

I think I have some minor Arimidex side effects, but mostly, I feel like a woman on top of her game. I am fit, strong, and confident. I eat more or less what I want (another reason to get out there). My oncologist just shakes her head and tells me to keep up what I'm doing.

The only downside I can think of with exercise is that you look just fab in clothes, so hard to resist. I will take that problem any day. I look good in spandex too Laughing

The other thing I am doing with cycling this summer is at least two group weekend get-aways. So will be seeing Eastern WA State and part of Oregon. I may do a third ride of the San Juan Islands. These are so much fun, and you really do tour an area in a new way.

I was an exerciser prior to breast cancer, but now make sure I do my weights/crunches routine as well. Just so important to exercise the entire body.

Anyway, my points are that exercise should be something you look forward to, which is what I would say of cycling, skiing, and my daily walks (I do most of my errands on foot). The weights and crunches are for my upper body, abs, and inner thighs. The exercise ball also helps with balance.

Finally, mood is important. Yes, that endorphin high is real, as is the feeling when your body is naturally tired and you get real rest. Plus, I get to eat. Life doesn't get much better than this. - Claire

Infobabe · April 2012

I started exercising 15 years ago when I was diagnosed with Type 2 diabetes. First I was walking 2 and half miles a day. But this is Michigan and I knew this could not continue outdoors into the winter months. Furthermore, I found walking boring.

So at the suggestion of my husband and a friend of mine, I got a Schwin Air Dyne stationary bike, which also has upper body exercise. I still use it every day for 35 minutes. I have a TV on which I play DVDs, mostly ones I have recorded from our main TV. With DVRs and similar electronics you could rig up something similar. I do not find exercise boring but something to look forward to. These things are a lot cheaper than joining a health club,

I also have a yellow lab that I frequently take to the dog park. I am out of doors and I meet many persons who share my interest. We are all dog lovers. These uplifting social contacts and being out doors keep my spirits up.

At this point I am only starting my cancer treatment. I have Ductal Cell Carcinoma in Situ. I have a lumpectomy set up for next week. This will be followed with radiation and probablyTomoxifen. So I am not one to advise anyone who is in the throes of more serious cancer treatment. But I thought you might benefit from how I worked exercise into my daily routine. It also has the advantage of not having to leave the house so I can do all this before showering and getting dressed for the day.

Hope this helps.

katyand4 · April 2012

Treadmill person for over 20 years. I have bought other pieces over the years but it is the treadmill I keep going back to. Lately I have been trying to do 4-6 miles a day which is roughly 1.5 hrs. I find my favorite tv show and I get walking. Works for me! Good luck.

CLC · April 2012

Something that helped me was a frame of mind shift. I stopped trying to schedule which days I would exercise and started scheduling the days I would have off from exercise. In other words, every day was an assumed exercise day, unless scheduled otherwise.

I write down all of my exercise, every minute, whether it is a stroll in the parking lot for 10 minutes during my lunch break or 90 minutes of hard aerobics in the gym. I aim for 300 minutes total exercise and 180 minutes high intensity exercise each week.

I find it very motivating to get to count any exercise at all. It is rewarding to add up the minutes in my journal.

I also took a good look at my schedule and commitments and had to ask what I was willing to compromise with. It actually required some of my time with my children. I had to decide that the reason I was exercising was in large part so that I could be around for them a lot longer. Then I realized that it was okay to take some time away from them for something so important.

I should say, too, that with exercise and diet I have been able to reverse a chronic progressive lung disease, much to the surprise of the pulmonologist, brought my cholesterol from 230 to 131, and lost 50 pounds (very very very slowly...10 pounds per year for 5 years). I am very proud of how slowly I was able to do it. It enabled me to maintain a weight loss for the first time in my life.

I hope that you are finding your motivation and that you are feeling better...:)

momand2kids · April 2012

I would agree with all that has been said. Before bC, I too was a regular exerciser, ran road races, marathons, etc. I was knocked off my schedule by bc and did not exercise at all during chemo... I do believe that being in good shape really helped me through it though. Back on the elliptical trainer during radiation.....

I wear a pedometer, because I realized that although I might exercise every day for 45-60 minutes, I was not doing much else. Now I do that exercise before work, and then make it a point to try to rack up 10,000 steps per day. Strength training is also critical and something I am now just getting back to.

For me, the long term secret about excercise, no matter what it is, is that it is just a habit. It is a rare day when I don't do anything--- and for me it is all about the mental benefits--- ways to work of stress from work, family, etc. But in the beginning, many years ago, I started by just walking-- keeping a log of my walking, and I worked my way up to slow runs, longer runs, etc.

Be kind to yourself. And keep in mind that sometimes you need to change it up--after I really tired of running, I had to figure out what was next and I moved to rowing, then swimming.

As for motivation, my motivation for years has been that I don't want to be an old lady who cannot get out of the chair or who has aches and pains from inactivity. I want to grow old in a strong, healthy way and be able to do things physically.

I am always struck when we are on family vacations and I see older people (who don't look THAT old) in wheelchairs, with walkers, out of breath--- certainly I don't know their circumstances and they may legitimately have issues, but I am motivated by the fact that I simply do not want to be that way when I get older..... whatever works!!!!!

Good luck-take it slow... congrats on the end of treatment!!!

Outfield · April 2012

Fonda, I exercised regularly all my life before breast cancer and have kept it up since diagnosis. My motivation early on was getting in shape for sports, but other things have become more important over the years.

For years, I have had a trick on days when I'm dreading doing whatever exercise it is that I had planned. I tell myself, "Anything is better than nothing" and set a really low bar. For example, the specific things I do now are kind of hard to describe, but years ago I used to run 3 miles on a track regularly. If I was having an off day and didn't want to do it, I'd aim for doing just one mile. I would say 75-80% of the time, or maybe more, I end up doing the whole thing. It's so rare that I do the special minimum I set for myself, but on those days that it happens I really don't beat myself up about it at all - I stay pleased that I did anything, not nothing.

I also am always happy to find something new that I can do. Right now I'm really enjoying some personal training, and a few years ago I was elated to discover I could still run if I did intervals uphill. But I also love to hike, climb around on rocks, and dig. Not like with a trowel - I like to really dig with a big old shovel.

My main challenge now is finding time, since I've got little kids, but there's always enough of a chunk to get something in.

If you find things you enjoy, it's so much easier. And if you don't want to do it a particular day, find ways to trick or reward yourself.

Need Exercise Motivation

Comments

Categories