What do you do for exercise?
BC ladies over 60:
My MO said that regular exercise is the one, single, biggest contributor to recurrence free BC. VERY important. MO office exercise guidelines say we should be doing at least 150 minutes of moderate exercise a week. What does moderate exercise mean??
I walk, 3 miles a day. I also do yoga stretches in my home about 4 times a week. I have no idea if this is enough.
What do you do for exercise?
Comments
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Hi, Sunnyone--
I love your username! An attitude like that should help you breeze through treatment and beyond! (Do you happen to live in Sunnyvale, CA, too?)
First of all, "moderate" is a judgment call to some extent, since for each person it depends on factors like general health, fitness level, weight, etc. That said, though, the standard definition I have seen is that "moderate walking" means going at a 3.5-mile-per-hour rate, rather than the distance covered.
As for what I do for exercise, I go to the fitness center at our YMCA three days a week and each day I do 45 minutes of resistance training, 6 to 10 minutes of crunches, and 35 or 40 minutes of cardio (treadmill or elliptical) each day. On the days when we're not at the gym, my husband and I walk or do hiking trails in Valley Forge National Park or just do a variety of circuits in our neighborhood. Our Y fitness center offers ActivTrax, which is a program that includes a strength assessment by a trainer at the beginning of the program and subsequent intermittent strength tests, as well as a custom-designed set of reps and weights for each day (the variety keeps workout from being boring, changes the focus area of the body each day--shoulder focus one day, back another, legs another--and also sets different cardio goals for each workout). I also try to attend the yoga sessions offered at our church by a fellow parishioner (who is not just a certified yoga instructor but also certified as a nurse yoga instructor, but sometimes her sessions conflict with other activities I'm involved in.
I started doing these workouts when I retired, about 4 years before breast cancer reared its head, and I kept up with it all through treatment, including rads (except for omitting arm and chest work until the surgeon gave me the go-ahead, and then I worked back up to earlier weights slowly). Being active throughout rads really made a great difference--experienced no fatigue at all the whole time, much to my rad onc's delight, I should add.
So go for it, doing as much as you are comfortable doing beyond the "150 minutes/week" minimum. And remember that scrubbing floors and weeding a garden are also exercise! Have fun! T.
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This is a good and varied list of activities and parameters for "moderate exercise" from a credible source, along with a mathematical formula for figuring out the target heart rate and for how long you should sustain it for your exercise to be considered moderate.
https://health.clevelandclinic.org/2015/04/what-do...
Due to a plethora of surgeries over the last five years I have had difficulty maintaining a regular program, but interspersed between those surgeries I have walked 5-6 miles over 60-80 mins depending on the route - 4-5 times weekly, at the Y I did the Livestrong class for cancer survivors for 12 weeks - twice weekly class, the elliptical for 10 mins, then hand cycle, leg machines, heavy ropes, obstacle course, etc., yoga, and occasionally did some running.
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I do the "You on a Diet" Dr Oz intermediate workout - it is great for stretching out all parts of the body and only 18 mins or so, then I do a mile on the treadmill at 3 mph. I do those five times a week. Other that that I work at the farm 10 - 20 hours a week. I don't really get my heart rate up much but oh well.
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tqtq, special k and farmer lucy,
I'd probably type a longer message right now but I'm exhausted from reading all that you do in your workouts!!! You all ROCK!! I think I got the answer I needed - that I'm not doing enough to constitute moderate exercise. I have no excuse for not doing more - I'm in excellent health, well, other than this dang BC thing. And I'm retired and live in southern California so I have no excuse. Your messages gave me a good kick in the pants. I was thinking that, for 62, I was doing pretty well, exercise-wise but you all make me look like a couch potato!
I'm 4+ weeks post-surgery now and 4 treatments into a 28 day radiation schedule. I am going to up the exercise just a bit (slowly!!) and see if I can dodge the dreaded rads fatigue I've been reading so much about.
I had been sleeping poorly and had no idea how much it was affecting my energy level until my PCP prescribed a mild sleep aid for me. I started taking it two nights ago and I honestly feel like a different woman after sleeping a FULL 8 hours!! That is unheard of for me - 6 is my norm and that included waking up 2-3 times a night. (Not to pee - just waking up and not being able to go back to sleep). I'm eager to translate some of this new energy into work-outs, not just because it's a healthy thing to do, but to lower my risk of recurrence. AND, I've been reading on this board that women who start taking Aromatase Inhibitors (AI's) tend to gain a little weight. Noooooooooooooooo!!!! I don't want that to happen! I'll start AI's in about two weeks. Best to get on an amped up work out schedule now.
Thanks to all of your for your input. You are amazing ladies!
By the way, tqtq...............I live in San Diego, not Sunnyvale. But I've been there and it's beautiful.
Very sunny here in SD too - thus the username. Plus I like that old Bobby Hebb song "Sunny"
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I also worked out throughout treatment and bounced back much more quickly than I would have otherwise. I don't think I shortened the entire cycle, and this meant that I dragged through summer cycling events and needed more energy gels to do them. I did everything anyway, having a major boost in energy about 6 months post treatment, just in time for ski season that year.
I do at least 2 miles of walking every day, plus a routine of weights and crunches on weekdays. I do more on the weekends, but at least a 5k run each weekend day and sneak in a 5k during the week too when I get a chance as can do this from my front door.
I am taking Easter weekend to go x-country skiing which should make up for my slothful winter ways glued to my office chair. I just did not have time to get in the longer rides. I am now done with the endless projects, so just down to my nonprofit work. That will give me time to train.
I signed up for the entire Cascade Bicycle Club summer series of events. This includes two 2-day rides of 100 miles each day. A host of smaller events. I did one 3 weeks ago to start getting it in gear.
So yes, you can do more. I am in my mid 60s and NOT retired. - Claire
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sunny - I am a California native stuck in Florida and not happy about it. I grew up in suburban L.A., went to college in San Luis Obispo, then moved north, but I have spent much time in the San Diego area. Miss it very much! I did gain weight from chemo, and more from AI drugs - I have been on both Femara and Arimidex. I found that exercise and sensible eating was not enough to lose, only to keep from gaining even more. I did have to start a new way of eating that most people would be unwilling to do but I found that "everything in moderation" did not work for me. I will tell you about that if you are interested. Not everyone gains on AIs though - if you are already exercising I would think that should help you. As I said earlier, I have had a LOT of surgery so could never maintain consistent exercise in that time period.
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My favorite description of moderate exercise comes from the CDC, about 1:55 into this video, it says you should be able you should be "able to talk but not sing"!
http://streaming.cdc.gov/vod.php?id=e6e0389dc5b6ce...
Am having trouble with the video link, you can go to http://www.cdc.gov/physicalactivity/basics/adults/index.htm and look for this video about half-way down the page on the right hand side.
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If you want some exercise buddies (many of us are in our 60s), check out the Lets Post Our Daily Exercise thread on the Fitness Forum. A great group of ladies in all stages of treatment & beyond, and at all fitness levels too.
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Sunyone,
Checkout your local YMCA. Many have a Livestrong program for cancer patients. 12 weeks, twice a week for free. The trainers (at least the ones I worked with) were knowlegable about cancer of many types, what would be best and what to avoid. I have read others here who have done the program as well and all positive. It got me back and moving again and a connection with others who had similar issues.
Be well
Nel
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I did the Livestrong program also, and the Y waives the membership fee if you want to join after the free 12-week class is up. During the Livestrong class you have full access to anything the Y offers above and beyond the twice a week class. I wish all YMCA locations offered this, but it is sporadic, it does seem that YMCA of SD County offers it.
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GAAAAAAAAAAAACCKK!! I had a long, individualized post thanking each of you for your advice and when I hit the "Submit" button, it disappeared!! What the heck happened to it??
Anyway, thanks to each and every one for your personalized advice (and link). It's ALL very useful to me as I begin my post-surgery radiation and AI journeys. What a treasure you all are!
Just for a grin - here's a photo of how I'm rewarding myself for each rad visit (also posted on winter rads board): 28 pink gumballs in 4 champagne flutes. One gumball when I return home after each visit, one glass of champagne when I complete 7 visits. (You would have laughed at me using the little scoop to pick out the pink gumballs from the colored gumball bin at the candy store. I thought the store manager was going to throw me out!!)
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sunny - that lost post thing happens to us all - gremlins in the computer... Love, love, love the pink gumball/champagne reward!
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Thanks Special K! And BTW, California misses you too!
The link you sent in your first post worked fine for me and was very helpful in defining moderate exercise. I'm upping my walking speed starting today!
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When I was diagnosed with my first breast cancer at age 46, I had just completed my first marathon. I went on to do 11 more thru the years. I am now 80 and am just a jogger. Jog alone or with my dogs daily. I also do various exercises during the day starting with a bunch of them while still in bed. Hip rolls (100) various leg exercises, sit ups about 100, etc etc. I wake up around 5 and do an hour's worth. Then during the day i do leg raises, butt tightenings etc while cooking, talking on the phone, etc. I am an exercise addict and can be seem doing arm circles or other things while walking my dogs. My neighbors either think I'm weird or they are full of admiration. But I am not happy unless I can do some form of exercise on a daily basis.
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