Exercise – Pathway International

An Exercise Guideline for Cancer Patients

Pathway International — Fri, 25 Jan 2019 07:03:47 +0000

There are no general guidelines about exercising after cancer. But several studies have shown that exercise is safe, possible and helpful for many people with cancer.

Guidelines

When you think about how different we all are and how many types of cancer and treatment there are, it’s difficult to write exercise guidelines to cover everyone. In general, you should check with your doctor before starting any type of exercise if you have cancer.

Researchers have looked at the safety of physical exercise during and after cancer treatment. It also reviewed what effect the exercise had. It focused on:

breast cancer
prostate cancer
leukaemias and lymphomas
bowel cancer
gynaecologic cancers

In general it recommended the same level of activity for people with cancer as for the general population. Generally, doctors advise at least 30 minutes a day, 5 days a week, of moderate paced activity such as walking. This level of activity is helpful for people even during treatment. But everyone’s different and exercise needs to be tailored to you, taking into account your overall fitness, diagnosis, and other factors that could affect safety.

How exercise can help

There are very good reasons for exercising. It can improve your quality of life and help you feel better. Some studies show that it can help to speed up recovery after cancer treatment. Regular exercise can reduce stress and give you more energy.

Your mood

One research study found that women who had had breast cancer were less likely to be anxious or depressed if they exercised for half an hour four times each week. The sooner the women started their exercise after their cancer treatment had finished, the better they felt. Studies suggest that up to 4 out of 10 women are depressed a year after their diagnosis so exercise could be helpful for this.

Fatigue

Some studies have looked at whether exercise could help lower tiredness (fatigue) during cancer treatment. In one study, researchers recruited 38 people having radiotherapy for either breast or prostate cancer. They asked half of them to follow a programme of moderate, home based exercise. After 4 weeks, the exercise group were doing more than the 10,000 steps recommended for healthy people.

One study introduced an exercise programme for people in hospital having intensive treatment. Those exercising were fitter at the end of the study and had less tiredness (fatigue). So having cancer need not stop you exercising. Tiredness and weakness are finally being recognised as among the most common side effects from cancer treatment. It’s encouraging that taking regular exercise can help combat this.

Osteoporosis (bone thinning)

Weight bearing exercise means running, rowing or anything where your bones are doing some work. This type of exercise might protect you against osteoporosis (thinning of the bones). Osteoporosis is a concern for many post menopausal women who have had hormone dependent cancers and so cannot take hormone replacement therapy.

When to avoid certain types of exercise

People with certain types of cancer or having particular treatments might need to avoid some types of exercise. There are some situations where you need to take extra care. For example, if you have stomach or other digestive system cancers or cancer that has spread to the bone, you shouldn’t do heavy weight training.

Cancer affecting your bones

If you have cancer affecting your bones, you might be more at risk of a break or fracture. You must avoid putting too much strain on the affected bones. You could try swimming or exercising in water, as the water supports your body weight so the skeleton isn’t stressed. Exercise such as yoga generally appears safe for everyone.

Low immunity

People with low immunity due to treatment need to avoid exercising in public gyms. Ask your medical team when it is safe to start exercising in the gym with other people.

Peripheral neuropathy

Some people have loss of sensation, or feelings of pins and needles, in their hands and feet due to cancer treatments. This is called peripheral neuropathy. If you have this it might be better to use a stationary bike than to do other types of weight bearing exercise.

Breast cancer

Women with breast cancer can do upper body training but it should be done very slowly.The best advice is to talk to your doctor if you have any concerns about your fitness for any particular sport or activity.

Getting started

If you’re having treatment or have recently finished, it’s fine to start exercising if you feel like it. How much you do really depends on how fit you are generally.

If you’ve never done much exercise, you’ll have to build up gradually. If you do too much one day, you might feel very tired and sore the next day. Don’t feel that you always have to do more than yesterday. Some days you’ll have more energy than others.

But try not to let past lack of exercise put you off starting altogether. Gentle walking or swimming is fine for just about everyone. You can still build up day by day.

Questions? Call 0733 994368 or e-mail: wecare@pathwayintl.co.ke

Pathway International: providing Global Healthcare Solutions

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Not exercising worse for your health than smoking, diabetes and heart disease, study reveals

Pathway International — Tue, 30 Oct 2018 10:33:38 +0000

We’ve all heard exercise helps you live longer. But a new study goes one step further, finding that a sedentary lifestyle is worse for your health than smoking, diabetes and heart disease.

Dr. Wael Jaber, a cardiologist at the Cleveland Clinic and senior author of the study, called the results “extremely surprising.”

“Being unfit on a treadmill or in an exercise stress test has a worse prognosis, as far as death, than being hypertensive, being diabetic or being a current smoker,” Jaber told CNN. “We’ve never seen something as pronounced as this and as objective as this.”

Jaber said researchers must now convey the risks to the general population that “being unfit should be considered as strong of a risk factor as hypertension, diabetes and smoking — if not stronger than all of them.”

“It should be treated almost as a disease that has a prescription, which is called exercise,” he said.

Researchers retrospectively studied 122,007 patients who underwent exercise treadmill testing at Cleveland Clinic between January 1, 1991 and December 31, 2014 to measure all-cause mortality relating to the benefits of exercise and fitness. Those with the lowest exercise rate accounted for 12% of the participants.

The study was published Friday in the journal JAMA Network Open.

“Cardiovascular disease and diabetes are the most expensive diseases in the United States. We spend more than $200 billion per year treating these diseases and their complications. Rather than pay huge sums for disease treatment, we should be encouraging our patients and communities to be active and exercise daily,” said Dr. Jordan Metzl, sports medicine physician at the Hospital for Special Surgery and author of the book “The Exercise Cure.”

Jaber said the other big revelation from the research is that fitness leads to longer life, with no limit to the benefit of aerobic exercise. Researchers have always been concerned that “ultra” exercisers might be at a higher risk of death, but the study found that not to be the case.

“There is no level of exercise or fitness that exposes you to risk,” he said. “We can see from the study that the ultra-fit still have lower mortality.”

“In this study, the most fit individuals did the best,” said Metzl, who was not involved in the study. “Once cleared by their physicians, patients shouldn’t be afraid of exercise intensity.”

The benefits of exercise were seen across all ages and in both men and women, “probably a little more pronounced in females,” Jaber said. “Whether you’re in your 40s or your 80s, you will benefit in the same way.”

The risks, he said, became more shocking when comparing those who don’t exercise much. “We all know that a sedentary lifestyle or being unfit has some risk. But I’m surprised they overwhelm even the risk factors as strong as smoking, diabetes or even end-stage disease.”

“People who do not perform very well on a treadmill test,” Jaber said, “have almost double the risk of people with kidney failure on dialysis.”

Exercise is good for your body and your mind, study says.

What made the study so unique, beyond the sheer number of people studied, he said was that researchers weren’t

relying on patients self-reporting their exercise. “This is not the patients telling us what they do,” Jaber said. “This is us testing them and figuring out objectively the real measure of what they do.”

Comparing those with a sedentary lifestyle to the top exercise performers, he said, the risk associated with death is “500% higher.”

“If you compare the risk of sitting versus the highest performing on the exercise test, the risk is about three times higher than smoking,” Jaber explained.

Comparing somebody who doesn’t exercise much to somebody who exercises regularly, he said, still showed a risk 390% higher. “There actually is no ceiling for the benefit of exercise,” he said. “”There’s no age limit that doesn’t benefit from being physically fit.”

Dr. Satjit Bhusri, a cardiologist at Lenox Hill Hospital, who was not involved in the study, said this reinforces what we know. “Sedentary, Western lifestyles have lead to a higher incidence in heart disease and this shows that it’s modifiable. It’s reversible,” he explained, adding that doctors are really good at treating patients who have had cardiovascular events but they can be prevented. “We’re meant to walk, run, exercise. It’s all about getting up and moving.”

For patients, especially those who live a sedentary lifestyle, Jaber said, “You should demand a prescription from your doctor for exercise.”

So get moving.

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Exercise is good for your skin!

Pathway International — Mon, 28 May 2018 06:06:46 +0000

Exercise – whether you are a seasoned marathon runner, or end up jumping into the car or on the bus to travel a mile (we’ve all been there!), there is one thing we can all agree on; with the long evenings and warmer weather, it’s a fabulous time to be outside! And if you can combine your time spent outdoors with a little bit of light exercise, we’re sure you’ll be able to see and feel the results this summer.

Exercise is a great way to help you feel and look better, on the inside as well as the outside! As you exercise, blood carries oxygen and nutrients to working cells throughout the body, including the skin. Exercise can also help to reduce stress – an issue which has been linked to flare-ups of acne, eczema and rosacea. The NHS recommend 150 minutes of moderate activity (i.e. fast walking) per week to help maintain a positive and healthy lifestyle. You’ll be pleased to know that pushing a lawnmower counts as ‘moderate activity’, so just keeping on top of the fast-growing grass at this time of year could all contribute to a healthier and more active lifestyle!

Do you suffer from anxiety or low self-esteem that manifests in feelings of dissatisfaction with your physical appearance or in other aspects of your day-to-day life? If so, exercise has been proven to help improve mood. This is due to the fact that when you exercise, your body releases chemicals called endorphins which can reduce your perception of pain, trigger positive feelings and can help to improve sleep. However, if you have a pre-existing medical condition, including depression or anxiety, it is important to seek the advice of your GP prior to embarking on an exercise regime so that they can ensure your condition is being managed appropriately.

The other thing to be aware of if you are planning on getting out and about and active in the lovely weather is to ensure that you are wearing an appropriate SPF, and reapplying it regularly if you are perspiring. Wearing a hat, sunglasses and long sleeved, loose and breathable clothing should also help to protect your skin and keep you cool in the warmer weather. Adequate hydration is also a must, so don’t forget to pack a large water bottle in your sports bag and to stop regularly to take on water!

Whatever you do, we hope you enjoy being out and about and active!

Questions? Call +254 718 994368 / 733 994368 or E-mail wecare@pathwayintl.co.ke

Pathway International: providing Global Healthcare Solution.

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8 Exercises to Help Your Knees

Pathway International — Wed, 28 Mar 2018 08:45:05 +0000

Is It Safe for Me to Exercise?

Are you worried that working out could cause more knee damage or pain? As long as your doctor says it’s OK, the best thing you can do is to strengthen the muscles that support your knee and keep them flexible. Start slowly, and build up over time. Talk to your doctor about which specific exercises are good for you.

Warm Up First

You can ride a stationary bike for about 5 minutes, take a brisk 2-minute walk while pumping your arms, or do 15-20 wall push-ups followed by the same number of calf raises. Doing this will help you get more out of your workout, prepare you to stretch, and lower your risk of an injury.

1. Straight Leg Raises

If your knee’s not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. This move puts little to no strain on the knee. Lie on your back on the floor or another flat surface. Bend one knee and place your foot flat on the floor. Keeping the other leg straight, raise it to the height of the opposite knee. Repeat 10-15 times for three sets.

2. Hamstring Curls

These are the muscles along the back of your thigh. Lie flat on your stomach. Slowly bring your heels as close to your butt as you can, and hold that position. Do three sets of 15. You can also do this exercise standing while you hold onto a chair and lift one leg at a time. If this becomes easy, you can add ankle weights, slowly increasing the weight from 1 to 3 to 5 pounds

3. Prone Straight Leg Raises

Lie on your stomach with your legs straight. Tighten the muscles in your bottom and the hamstring of one leg, and lift toward the ceiling. Hold 3-5 seconds, lower, and repeat. Do 10-15 lifts and switch sides. You can add ankle weights as you gain strength. You shouldn’t feel back pain. If you do, limit how high you lift up. If it still hurts, stop and talk to your doctor.

4. Wall Squats

This is a more advanced move. You’ll keep your feet on the floor. Stand with your back against a wall, your feet about shoulder-width apart. Slowly bend your knees, and keep your back and pelvis against the wall. Hold for 5-10 seconds. Don’t bend too deeply. If you feel pressure or discomfort in your knees, change your position. Repeat the exercise, and try to hold the sit position a few seconds longer each time.

5. Calf Raises

Stand facing the back of a sturdy chair, other support such as the back of a couch, or a wall bar at the gym. You can also do this on the stairs, holding on to the banister with your heels hanging off the edge of the step. Slowly raise the heels as high as you can, then lower. Do three sets of 10-15. When it becomes easy, lift one foot slightly off the floor, with all your weight on the other foot.

6. Step-Ups

Place one foot on a step bench, platform, or the lowest step on a staircase. Keeping your pelvis level, bend your knee and slowly lower the opposite foot to the floor. Lightly touch your toe to the floor, then rise back up. Repeat 10-15 times, then switch legs. Too easy? Use a higher step, or touch your heel instead of your toe.

7. Side Leg Raises

Lie on one side with your legs stacked. Bend the bottom leg for support. Straighten the top leg and raise it to 45 degrees. Hold for 5 seconds, lower and relax briefly, then repeat 10-15 times. Switch sides and start over. Want to try a bit of a different spin on the move? Point the toe of your upper leg slightly toward the floor as you raise it.

8. Leg Presses

Sit on a leg-press machine with your back and head against the support and your feet flat on the foot plate. Adjust the seat back so it’s comfortable. Slowly push the plate away from you until your legs are extended. Bend your knees and return to your starting position. Do three sets of 10-15 reps. (Ask a gym staff member for help the first time you do this.)

No-No’s for Your Knee

Exercise should never cause pain or make it worse. Remember: Muscle soreness after a hard workout is normal. But sharp, shooting, or sudden pain in the muscles or joints means you should stop and check with your doctor.

Knee-Friendly Cardio

Gentle is good. So skip high-impact activities such as running or intense aerobics. Notice what feels right for you. For example, some people love elliptical machines, but others don’t. Swimming, jogging in water, or water aerobics are often great! Double-check with your doctor about your exercise plan

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