The Importance of Exercise for Cancer Patients: What You Need to Know
ACSM recommends to cancer patients to aim for 150 minutes per week of moderate aerobic exercise with an additional two to three sessions of strength training.
The term “cancer survivor” refers to anyone who has been diagnosed with cancer, no matter where they may be in their journey. With earlier detection and improvements in screening and treatment, cancer survivors are living longer. ACSM recommends for patients to aim for 150 minutes per week of moderate aerobic exercise with an additional two to three sessions of strength training (such as weight lifting) unless contraindicated. A 2017 systematic review suggests that there is sufficient research to support the promotion of exercise for adults with cancer, and some to support the promotion of exercise in group or supervised settings and for a long period of time to improve quality of life and muscular and aerobic fitness (1). Exercising at moderate intensities can be sustainable for longer periods of time and could encourage the formation of an exercise habit. It is important that an assessment be conducted to evaluate the effects of disease, treatments, and comorbidities and that a survivor receives clearance from their oncologist (1).
How cancer patients should approach exercise?
A patient’s approach to exercise should be rehabilitative and should consider their fitness level prior to diagnosis and treatment. The survivor will need to consider the recency of surgery, chemotherapy, radiation, hormonal therapy, and any side effects that may have occurred with each. The patient’s oncologist/physical therapist/trainer can be helpful in identifying side effects that could influence one’s performance and help them determine what modality of exercise could be the most appropriate to prevent injury. These health/fitness professionals should also work with the patient to come up with realistic activity goals. Having goals will increase motivation and facilitate a lasting behavior change!
Some of the best exercise for cancer patients – does this vary between those who are currently undergoing cancer treatment versus those in remission?
The best exercise is the one that fits the individual. Again, it’s important to consider any treatment-related side effects that may be present. This can serve as a foundation for tailoring the patient’s regimen. Common treatment-induced side effects that could have implications on exercise include neuropathy, lymphedema, and cardiotoxicity.
If the survivor is experiencing neuropathy (often referred to as chemotherapy-induced peripheral neuropathy (CIPN)), it would be best to steer away from high-impact free weights and aerobic exercises that require a lot of balance. Safer modalities would be low-impact exercises such as swimming and biking. For lower extremity neuropathy, patients should try to incorporate calf stretches, ankle circles, walking, leg lifts, and balancing exercises (2).
While most common in breast cancer survivors, lymphedema can be present in any part of the body that has been subject to surgery or radiation. It is essential to seek out care from a lymphedema specialist and resolve the issue. Contrary to popular belief, once the lymphedema is under control, it is safe to exercise at a slow and progressive rate (3). The survivor will need to pay close attention to any changes in the affected area. This can include swelling of part or all of your arm or leg including fingers or toes, a feeling of heaviness or tightness, restricted range of motion, aching or discomfort, recurring infections, or hardening and thickening of the skin (4).
For those experiencing cardiotoxicity after chemotherapy (in particular, anthracycline-based treatment) or radiation to the chest area, it will be important to get physician clearance before engaging in exercise. However, engaging in a low-to-moderate intensity exercise regime prior to or during treatments could potentially mitigate the severity of treatment-induced cardiotoxicity (5).
Why exercise is so important for cancer patients.
The benefits from exercise for this population are extensive. Cancer survivors are almost three times more likely to report fair or poor health after treatment and twice as likely to have psychosocial disabilities and physical and functional limitations as persons without cancer (6). In addition to the possibility of neuropathy, lymphedema, and cardiotoxicity as mentioned above, some other lingering effects of treatment include but are not limited to cancer-related fatigue, weight gain, weight loss, depression, anxiety, insomnia, altered body composition, and changes in bone mineral density. Of these, strong evidence suggests that exercise can directly improve fatigue, weight changes, depression, anxiety, and bone health (7).
How family and friends can help show their support (fitness and nutrition wise).
Encouragement! Exercise can be daunting for some. It is important to recognize the benefits of exercise and help your loved one find a good regimen that fits their needs. You may also consider exercising with them. That way you hold each other accountable and both get the amazing benefits of exercise.
Where our readers can go for more information.
Look for an ACSM Cancer Exercise Trainer in your area.
ACSM.org, WCRF/AICR
References:
ACSM recommends to cancer patients to aim for 150 minutes per week of moderate aerobic exercise with an additional two to three sessions of strength training.
Interested in a little friendly competition? Then it’s time to sign up for LA Fitness Group Leagues. Invite a friend to compete in basketball, racquetball, or volleyball today!
Achieve 6-pack abs this summer by following these 30 simple-to-follow ideas that will have you ready for the beach in no time!
They say there’s nothing wrong with a little healthy competition, and we couldn’t agree more! Whether you have a competitive spirit or you’re looking to meet some new people, LA Fitness Group Leagues is for you!
It doesn’t matter whether you’re a beginner or a more advanced athlete, we have a division that will fit you. From basketball to racquetball and volleyball, our gleaming courts beckon you to bring your A-game.
The easiest way to sign up for a Group League is at the front desk of your local club. You can also sign up for a league online by clicking here!
Basketball: 8-10-week league – $89 per member
Racquetball: 12-week league – $40 per member
Volleyball: 8-10-week league – $30 per member
“I have been playing in LA Fitness Group Leagues since moving to California in 2008. From that time, I’ve had the privilege of participating in basketball, volleyball, and even a racquetball league. I have always found LA Fitness Group Leagues to be a great place to compete and socialize with like-minded people. To this day, some of my best friends were met through the leagues at LA Fitness. If you’re on the fence, talk about it with one of the knowledgeable Sports Directors who can get you plugged in. It will add so much to your daily life.”
“I have been playing for LA Fitness Leagues since I moved to California over seven years ago – mostly basketball, but volleyball as well. I first joined at the urging of my wife, since we moved to a new state where I knew no one, and it turned out to be a great idea as many of the friends I still have today were made through those leagues. I also found it a great way to motivate myself to get to the gym since I have a team relying on me.”
“Ever since I joined the basketball league at LA Fitness, I have looked forward to Tuesday nights when our league is in season. I really enjoy the strong competition and healthy camaraderie among all the players. I’ve been playing for 4 years now and have no plans on stopping anytime soon.”
For more information please visit https://www.lafitness.com/Pages/Leagues.aspx or reach out to your local LA Fitness front desk staff.
*While the opinions herein are Lane C., Jason R., and Keith G.’s own, Lane C., Jason R., and Keith G. are employees of LA Fitness and receive complimentary memberships in connection with their employment.
ACSM recommends to cancer patients to aim for 150 minutes per week of moderate aerobic exercise with an additional two to three sessions of strength training.
Interested in a little friendly competition? Then it’s time to sign up for LA Fitness Group Leagues. Invite a friend to compete in basketball, racquetball, or volleyball today!
Achieve 6-pack abs this summer by following these 30 simple-to-follow ideas that will have you ready for the beach in no time!
Whether you’re looking for abs so flat this season they make your ex jealous, or you just really want to finally trade in the beer belly for a flat one, this article is for you.
We offer 30 tips to help you reach your flat abs, 6-pack-summer potential.
Good luck on your journey to a happy and healthy fit-tastic summer!
Sources:
References:
ACSM recommends to cancer patients to aim for 150 minutes per week of moderate aerobic exercise with an additional two to three sessions of strength training.
Interested in a little friendly competition? Then it’s time to sign up for LA Fitness Group Leagues. Invite a friend to compete in basketball, racquetball, or volleyball today!
Achieve 6-pack abs this summer by following these 30 simple-to-follow ideas that will have you ready for the beach in no time!
“Healthy eating is important and knowing where your food comes from is what makes it special. We serve only the freshest and finest ingredients our local community has to offer. We work with numerous small producers in the Midwest to showcase the highest quality product available across our menu. Our relationships with these farmers and producers allow us to push for constant improvement in the quality of their product, and in turn, we treat their ingredients with the utmost care.”
More about etta:
Paying homage to the meaning behind its namesake, Henrietta – keeper of the hearth, etta is the latest project by award-winning chef Danny Grant and What If Syndicate. Located in Chicago’s bustling Bucktown area, etta is a light-hearted neighborhood restaurant that serves simple and seasonal wood-fired food. Opened in July 2018, etta focuses on classics done well in a fresh way. Showcasing a seasonally inspired and thoughtfully crafted menu that utilizes its wood-fired hearth in unique ways, etta offers a selection of salads, house-made pastas, pizzas as well as weekend brunch. Re-creating both the food and experience of dining at chef Grant’s home, etta’s concept is straightforward – to cook and serve simple, honest food thoughtful of the season and its guests.
etta is located at 1840 W. North Ave., Chicago, IL 60622. Open Monday through Thursday from 5pm to 10pm, Friday from 4:30 to 11pm, Saturday from 10am to 2pm and reopens for dinner from 4:30 to 11pm, and Sunday from 10am to 2pm and again from 4:30pm to 9pm. For the menu and additional details, please visit ettarestaurant.com.
Photo Credit: Rachel Bires
Photo Credit: Rachel Bires
Photo Credit: Rachel Bires
For the Dish
Step 1:
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Serves 4
Featured Recipes
Award-winning Chef, Danny Grant of Chicago’s etta, shares a light and healthy recipe you can easily whip up just in time for your next summer potluck!
Chef Ryan Toll, of The Wild Cow, shares his vegan-friendly recipe with us for Sweet Potato and Black Beans Tacos. Whip this up quickly for tonight!
Chef Brian Okada of Water Grill shares his recipe for Tomato Avocado Salad with a light Poppy Seed Dressing. It's quick, it's easy, healthy and tasty!
When that little extra cushioning suddenly turns into the spare tire you never wanted, chances are you’re starting to think about ways to quickly shed that excess fat and replace it with muscle.
To successfully make this happen, it’s important to first understand some facts about fat and muscle.
Most people know that obesity can lead to a laundry list of health concerns, including (but not limited to):
It’s not that all fat is bad for the body. In fact, our body needs fat to function. The idea instead is to get rid of excess fat that can cause damage to the body, create a sense of sluggishness, and lead to feelings of discontent.
Yes… and no. But, mainly yes!
Here’s why:
Cardio increases heart rate fast and typically burns more calories than weight lifting does. Because you’ll want to burn off the fat first, before focusing more on muscle building, cardio-forward workouts may be the most beneficial for those looking to lose fat – although, cardio should be combined with weight training for a balanced workout routine.
A few cardio exercises that are known for high levels of calorie burn include HIIT*, cycling, running, or use of the elliptical machine.
*Learn more about HIIT by LAF®.
Of course, there are other cardio options that may sound more appealing to some. These options include Group Fitness classes like Zumba® or sports leagues*.
*Check out LA Fitness Group Leagues here.
Check out this episode of Ask A Trainer with Master Trainer, Stone Thomas, who helps further answer if cardio or strength training is better for weight loss.
While it would be so much nicer if it were possible to just target a certain area of the body, it’s not realistic. That’s just not how fat loss works.
LA Fitness Pro Results® trainer, Kayla V., explains it more in the video below and gives tips on what can be done to increase weight loss overall.
http://bloglafitness.azurewebsites.net/2018/02/09/best-exercises-stomach-fat/
Consuming more calories than what your body is expending will, at the very least, lead to a weight loss plateau (if not weight gain).
In the beginning stages of weight loss, it’s so important to track your calories.
Once you have a better understanding of food proportions and how much you need to eat daily to lose weight, you can choose to stop tracking calories and just eat smaller, healthier options when your body signals that it’s hungry.
There are plenty of online options available to help better understand healthy eating and portion control.
And, if you’re an LA Fitness member, we have a special section called “Ask Our Dietitian” dedicated to answering your nutrition-related questions. Send them to us here.
Perhaps you’ve already shed the excess body fat and now you’re looking to increase your muscle mass. This is where things get fun.
Building muscle means your workouts should now encompass more weight training. To build muscle, rather than simply retain what you already have, you should increase your weight and decrease the number of reps you’re doing.
When questioning why our bodies tend to become tired and sore after working out, LA Fitness registered dietitian Debbie James, RDN shared “Since your muscles are sore, their cellular metabolism needs to be restored to normal. You might need more sources of potassium and anti-inflammatory compounds.”
These include:
When you start training harder and more frequently, your body is going to need more calories because your body is going to be burning more energy.
This is where it might get tricky for someone who was formally at an unhealthy body weight.
You’ve heard it over and over again: “Cut calories and you’ll lose weight.”
So, you’ve become conditioned to eating less, but now your goal has changed. You’re no longer looking to drop fat; you’re looking to build muscle.
If you keep working out and not consuming enough calories the body begins breaking down the muscle you have, rather than repairing it or building it.
This is why protein should be your best friend when it comes to building muscle.
That lean-look, or definition of muscles, will come with time after body fat percentage is dropped and strength training has increased.
Understanding how to take your body from overweight to healthy and in shape sometimes takes the help of professionals. If you’ve found yourself struggling to make the transition on your own, it may be time to investigate personal training or dietic consulting.
Living a healthy lifestyle can be done by anyone, at any age, at any time.
All you have to do is get started.
Share what made you make the change in the comments below!
ACSM recommends to cancer patients to aim for 150 minutes per week of moderate aerobic exercise with an additional two to three sessions of strength training.
Interested in a little friendly competition? Then it’s time to sign up for LA Fitness Group Leagues. Invite a friend to compete in basketball, racquetball, or volleyball today!
Achieve 6-pack abs this summer by following these 30 simple-to-follow ideas that will have you ready for the beach in no time!
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