Cancer and Exercise

Cancer and ExerciseCancer and Exercise: Best exercises for Cancer Patients?

In my health coaching practice, I consult with women who want to exercise but have health issues that make them uncertain as to how much they should do. Recently I had a client who said, “I am recovering from breast cancer. I finished my chemotherapy a few weeks ago and though I still feel weak, I was wondering if I should start exercising again?” And this is what I told her.

If your doctor says you’re up to it, you can get started. Best Exercises For Cancer Patients: according to ACSM (American College of Sports Medicine)

Cancer and Exercise

The best exercises for cancer patients is a combination of the three major components of fitness: Cardio, Strength and Flexibility. These types of exercise can have a positive impact on cancer patients and survivors. Easy aerobic exercise for cancer patients, has been shown to increase hemoglobin levels, reduce inflammation, lessen fatigue, keep muscles in shape for better every day activities, increase self confidence, reduce depression and aid in recovery of surgery.

Other research has shown strength and flexibility exercises to be good exercises for cancer patients helping them return to a normal activity level sooner.

Exercise and social support seem to increase the life expectancy of breast cancer survivors, preventing recurrence.

At the beginning, gently move a few minutes at a time, and build up at your own pace. Try walking, light aerobics or swimming. As you get stronger, add a couple of days a week of light resistance training. On days you feel more tired, try doing a few stretches.

Personal Note: It has been my privilege and joy to use my skill as a Certified Health Coach & Exercise Physiologist Specialist to help women manage their cancer with the healing properties of movement and exercise. It is from my own experience, that exercising on a regular basis, eating healthy food and reducing your stress can help prevent and/or manage cancer and many other life threatening diseases.

Click on Cancer and Exercise for more info. Visit www.mirabaiholland.com

for in home exercise programs for women over 50.

Bernadine’s Crusade

My mother died in 2005 from Ovarian Cancer. Here is a poem I wrote about her.

Time it was when she found out how sick she was.

Like a Gladiator she got in her wheel chair and with her cane she fought against her illness.

Month after month she strived and relished every peach, every plum.

Moment by moment from lunch to lunch, she road the streets and shopped for food, clothes and jewelry as if she would live forever.

Her doctors were amazed at the way she road into their offices waving her cane
in stylish hats.

For her it was just the way she lived.

Opinionated, visually acute; her sense of aesthetics keen.

Expressive, she once cooed for me like a bird then clicking her teeth like a sparrow eating a tiny meal.

So it went.

Until the last, she raged with her cane beside her in the bed.

Little sips of ice mocha and chocolate malts

Slowing down.

Barely breathing,

her eyes flew open, to take one last peek

getting ready for the next to come.

mwh©

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Its Fashion Flash Monday!

Fashion FlashToday’s Fashion Flash host is Sheila from paintedladies

The definitive site to answer all your beauty needs,.

We Fashion Flash Bloggers as always give you our best tips and deals in beauty, fashion, health, fitness and retail therapy. Click in, check us out.

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Fashion Flash Monday

Women Over 40 News

Fashion Flash

Today’s Fashion Flash host is Jackie Silver.

Fabulous Jackie researches the best solutions for anti-aging and brings them to you without the hype.

The rest of us Fashion Flash Bloggers apply our varied 40 plus expertise on beauty, fashion, health, fitness and retail therapy. Click in, check us out.

 

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Feeling stressed? Here’s an easy short meditation that should bring you right back down to sea level. Close your eyes, and focus on your breath. Watch the ebb and flow of your own breathing pattern. As thoughts come in, let them come in, but don’t hold on to them, let them flow out.

Now take a breath and hold, 1, 2, 3, then exhale. Continue to focus on your breathing, in (1, 2, 3 to yourself ) and out, (1, 2, 3 to yourself ) in (1, 2, 3 to yourself ) and out. (1, 2, 3 to yourself) (Pause for 10 seconds) Keep breathing normally. Try to keep your mind a blank. Slowly open your eyes.

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YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION  CONTACT: askmirabai@movingfree.com

 

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Stress: Dealing With It

Chronic StressStress. It’s everywhere. If you live and work on this planet it’s almost impossible to avoid.

Feeling stressed? Me too!

Today I’m writing about how to get rid of stress and suggest some easy ways to get that burden off your back.

To get us in the mood, let’s start with a short, guided meditation and stretch video to help reduce stress. Try it with me and see for yourself. You can do this at home or at your desk at work. (I use my ear buds at work.)

 

Stress:

Now that you’re a believer, lets have a look at stress and how to get rid of it. (By the way, as you get better at becoming relaxed, you can keep your eyes open while watching the waves on the video.)

Stress has been around since the beginning of time. It started as the fight-or-flight response when early humans confronted a life-threatening situation. In that situation, stress hormones, adrenaline and cortisol, are produced. Your blood vessels constrict, blood pressure goes up, pupils dilate, heart rate quickens, and breathing becomes more rapid. The body is preparing itself to do battle or run. This response is essential in times of acute danger. But problems at work, crying kids, traffic, you name it can trigger the same response.

Given the pressures of daily life, chronic stress itself has become a life-threatening situation. It can cause a host of health problems including headaches, gastrointestinal issues, insomnia, trouble concentrating, anxiety, depression, increased body weight, high blood pressure and heart disease.

We can’t eliminate the stress. But we can relieve the fight-or-flight response that sends our bodies into danger mode. And we can cultivate a relaxation response over time that will reduce our physiological stress reaction.

So what do we do about chronic stress? How do we get rid of it?

How? Relax. That’s what my first yoga teacher used to say when I was all bent up in the pretzel pose with a grimace on my face. And, like that meditation you just did, it actually worked. Once I was able to relax, I was stress-free even in the pretzel pose.

Seriously, daily conscious relaxation exercises can make real difference in the way your body responds to stress. Dr Herbert Benson coined the phrase “relaxation response” in his book by the same name in 1975.

Since then he and others have conducted numerous studies, including a recent one at the Benson-Henry Institute for Mind/Body Medicine, that have detailed the body’s intricate positive response to conscious relaxation exercises. In a nutshell, the relaxation response has the opposite effect of fight-or-flight. It engages the parasympathetic nervous system to counteract the effects of stress. You experience a feeling of deep relaxation and well being. And if you practice relaxation regularly you’ll feel better and help yourself avoid those stress related health issues. That’s how we get rid of chronic stress.

Meditation is just one of an almost infinite number of ways to consciously relax. Virtually anything that takes your attention away from your daily grind and makes you concentrate on just one thing can work. Doing the dishes, aerobic exercise, yoga, stretching, golf, playing a musical instrument, casting a fishing rod, playing with a cat, almost anything can work if you pay attention to only that and clear your mind. I’m partial to exercise because I get the benefits of a workout as well as the relaxation. It’s my mantra. It’s what I do to get rid of chronic stress.

Dr. Benson suggests you practice some form of conscious relaxation for 10 to 20 minutes every day to get rid of chronic stress in the long-term.

But what if you’re pressed for time? (Pressed rhymes with stressed.)

Reduce Chronic Stress with this little exercise.

Sometimes you only need a few seconds and you feel a lot better.

Sit down and close your eyes. (If you’re on the street, duck into a doorway, stand and keep your eyes open and one hand on your purse.)

Let your muscles relax. Concentrate on your breathing.

Breathe in and hold your breath for one second, count one one hundred thousand, and breathe out.

Breathe in again a little deeper and hold for two seconds — one one hundred thousand, two one hundred thousand — breathe out.

Breathe in deeper and hold for three, then four, then five seconds.
When you get to around three seconds of breath holding, your stress level should start to drop and your mind should start to clear itself of thoughts.

After five, you should feel pretty good. This works well for me particularly in moments of acute stress.

That one worked too didn’t it. I hope concentrating on reading this helped you reduce your stress and I hope you’ll make conscious relaxation a part of your life.

It’s a lifestyle change that’s easy to make because it feels so good when you do it.

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YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION  CONTACT: askmirabai@movingfree.com

 

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Women Over 40 News

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Fashion Flash is hosted this week by nononsensebeautyblog. Creator Deb gives you the straight skinny on honest 40 plus beauty maintenance options without injectables or surgery.

The rest of our Fashion Flash bloggers are up to our necks in Fashion, Beauty, Health & Fitness and Fantastic Deals and Giveaways. Click Here.

 

 

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New Year New You

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Walking From The Core

WalkingI’ve been shooting some walking sequences in the Colorado Rockies these past couple of weeks and it’s been spectacular. We planned it just right. The aspens are turning gold, and that clean crisp flavor of Fall is in the air.

It’s a perfect time to walk, and walking is about as perfect a human exercise as we’ve got. It’s a great combination, Fall and walking: not too hot, not too cold, lots to look at. And, doctors always want us to walk when the tell us to get some exercise. I wonder if they walk themselves. So your doctor should be very pleased when you call and say “I’m starting a walking program, what do you think”? Do check with your doctor to make sure you don’t have any issues that will keep you from brisk walking, and then if all’s good, get to it.

Besides getting a great cardiovascular workout you’ll strengthen and sculpt your legs and butt. If you swing your arms you’ll get some shoulder action too; all this while leaf peeping, or people watching if you’re in the city, and enjoying the fall air.

Walking Video Tips

 

Walking From The Core

There’s been plenty of buzz lately about core exercise and how a strong core, the abs, back, butt and upper thigh muscles, can keep you mobile into old age. There’s a lot of truth to that. The core muscles hold you torso erect and promote good posture and general body strength.

If you do it right, walking can strengthen your core and improve the way you walk at the same time.

A weak core makes you slouch and walking slouched messes up your gait and can even give you back injuries. Start by standing tall with your head over your shoulders, shoulders over your hips, hips over the feet, abs pulled in. If you’re not used to it, it’ll feel like work at first. But, try keeping that posture while you walk, even for 5 minutes at a time. It will become more and more comfortable. You’ll start to realize it’s the natural way for humans to stand and walk. Your gait will improve, your core will get stronger, you’ll be less fatigued and you’ll enjoy your walks more. And won’t you look cool and snappy out there with that perfect gait.

I’ve got another week of walking in the Rockies for a living and I’m enjoying every minute of it; being out in the open air, checking out the fall color and looking cool and snappy.

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New Year New You

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As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
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Fashion Flash For Women 40+

Fashion FlashFashion Flash is hosted this week by Fabulous Melanie, creator of  Society Wellness. She is committed to educating us in overcoming unhealthy habits and creating new behaviors that leads to optimal health. She gives you real info and inspires you to live a happy and healthy life


 

She and the rest of us Fashion Flash Bloggers will keep you up-to-date with the latest in Lifestyle, Nutrition, Fashion, Beauty, and Fitness. Get the best deals and tips to help you feel and look your best.

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As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
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Fashion Flash Women 40+

Women Over 40 News

Fashion Flash

Fashion Flash is hosted this week by Fabulous Erika, creator of  notesfrommydressingtable

She offers terrific advice and wonderful deals on beauty, skin, & hair products.

She and the rest of us Fashion Flash Bloggers will keep you up-to-date with the latest in Style, Beauty, Fitness and Lifestyle products, and tips to help you feel and look your best.

TAKE CHARGE OF YOUR HEALTH!

50% OFF ALL HAND WTS & BANDS. PUT EQUP IN CKOUT!

 

 

 

 

 

25% OFF ALL DVD PRODUCTS UNTIL 8-30-17 Put in coupon code AUGFAB at Checkout! PLUS Free USA Shipping at  www.mirabaiholland.com

As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
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Fashion Flash For Women 40+

Women Over 40 News

Fashion Flash

Fashion Flash is hosted this week by Fabulous Cindy, creator of Prime Beauty. She is always providing the best beauty news, products and deals.

She and the rest of us Fashion Flash Bloggers are just a click away. Get the latest and best info in Fashion, Beauty, Skincare, Fitness, and more to help YOU look and feel your best.

 

TAKE CHARGE OF YOUR HEALTH!

50% OFF ALL HAND WTS & BANDS. PUT EQUP IN CKOUT!

 

 

 

 

 

25% OFF ALL DVD PRODUCTS UNTIL 8-30-17 Put in coupon code AUGFAB at Checkout! PLUS Free USA Shipping at  www.mirabaiholland.com

As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
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Fashion Flash Online NEW

Fashion FlashFashion Flash is hosted this week by Sheila, creator of  Painted Ladies empower its readers with makeup information and techniques they can utilize to look and feel their very best.

She and the rest of us Fashion Flash Bloggers are just a click away. Come get your insider’s look at the latest info and greatest deals in 40+ Fashion, Beauty, Skincare, Fitness, Travel & Lifestyle.

Autumn Weight Loss PlanTAKE CHARGE OF YOUR HEALTH!

25% OFF ALL DVD PRODUCTS UNTIL 8-30-17 Put in coupon code AUGFAB at Checkout! PLUS Free USA Shipping at  www.mirabaiholland.com

As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
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