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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For more info on health and wellness programs please visit www.mirabaiholland.com

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Drinking Enough Water While Active Outdoors

drinking enough water

Drinking enough water should have been the first thing on my mind because I was shooting an exercise video on the beach in 90-degree heat. I got on a roll and forgot about the time. Less than an hour in I started to swoon. Not a good shot on a fitness video.  I realized immediately what had happened; I got so involved I forgot to drink water between takes. Dehydration causes so many summer exercise accidents because it creeps up on you just like it did me. So here’s my take on drinking enough water to keep yourself water safe in summer.

Drinking Enough Water

Our bodies are about 60 % water, and that water plays a role in just about every bodily function. We could go a month without food but we can only live a few days without water.

If you exercise outdoors, you may notice that as the weather gets hotter you have trouble keeping up your usual pace.  Actually your body is telling you to slow down and you need to listen!  Water helps to deliver oxygen to your muscles and prevents your cardiovascular system from becoming over-taxed.

It takes about 2 weeks to get used to exercising briskly in warmer weather. You need to acclimate slowly to higher temperatures. Here are a few pointers to help you do that.

When you exercise in the heat you can lose up to five cups of water per hour. So it’s important to drink water before, during, and after vigorous exercise. The rule of thumb is to drink 2 cups of water a couple of hours before you start exercising so you are fully hydrated. Then a cup of water every 15 minutes or so while you are exercising. Don’t wait till you’re thirsty. If you’re thirsty, you’re already dehydrated. Remember to bring that water bottle with you!

But you’re not done yet. You need to drink another 2 cups over a two-hour period after exercise.

Sounds like a lot of water. It’s not. It’s just making up for the water you lose when you exercise in the heat.

Give yourself a break. Try exercising if you can when it’s cooler, early mornings or late afternoons when the sun is less direct. Try finding shady areas.

Instead of keeping up your brisk pace for the whole workout, break it up.  Go at normal pace for a bit, do a short light interval and then pick up your speed again.

Wear light colored, comfortable fitting clothes. Avoid tightly woven fabrics that don’t breathe. And don’t forget the sports sunscreen.

 

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Fashion Flash Monday!

Fashion FlashIt’s Fashion Flash Monday! I’m Mirabai Holland of Moving Free with Mirabai, your host this week. Our team of Fashion Flash Bloggers have a passion for Flashing the latest and greatest in 40+ Fashion, Beauty, Health, Inside Info and SHOPPING. All for your immediate consumption! You’re invited to the party right here, right now.

Don’t forget to share your thoughts.

 

 

WebFabOVER forty-large2With makeup collections coming out all the time there are some that are more suited to women over 40. Fab Over Forty feels this Tom Ford Fall Collection is one women over 40 can easily wear any time of the year.

 

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PRIMEBEAUTYScreen-Shot-2012-05-28-at-6.15.05-AM-300x62As we age our skin loses elasticity. Prime Beauty has discovered Reviva Labs High Potency Elastin Serum to help prevent those dreaded jowls!

 

 

CHIC AT ANY AGE LOGO_Fachion FlashHints and tips on make-up for special occasions from a renowned make-up artist.

 

 

 

 

 

OVER50FEELING40 bannerFashion blogger, Pamela Lutrell, reminds us about the importance inspiration plays in stepping up our personal style!  Let’s see how she gained inspiration for her fall wardrobe last year.

 

 

 

 

 

 

 

Best-of-Everything-After-50-logo-for-FF-groupPositive Living Advocate Barbara Hannah Grufferman wants women to have a more balanced life . . . starting with this simple exercise! 

 

 

 

 

 

society-wellness BANNER_FASHION FLASHIf you looked in the mirror this morning and said to yourself “I need a face lift”, Society Wellness shares how to get a healthy, holistic, non-surgical face lift.

 

 

 

 

 

second lives club_Fashion Flash copyJoan Rivers reinvented herself and her look many times.  I’m certain she had more lives to live; her own cut short at 81!

 

 

 

 

DivaDebbi LOGODivaDebbi’s favorite Spring 2015 collection was designed by Joseph Altazurra. Is it nice that it coincided with the launch of the 48 piece Altazurra collection for Target?

 

 

 

JPG_Aging BackwardshRlogo-_4-14Fall marks the start of flu season – don’t “fall” into the flu trap. Jackie Silver from AgingBackwards.com has tips to avoid the flu.

 

 

 

www.blackcatplus.com_-300x99More and more brands are working with top designers to increase offerings for plus size women

 

 

Fashion Flash Fitness

As for me I’m enjoying the last few weeks of fall fitness outdoors; and I suggest you do the same.

But if you haven’t been exercising in a while, and you know you have to do something, but you hate the thought of it, I’ve got the solution. Ease-in! Getting fit shouldn’t feel like getting your teeth drilled.

It should be pleasant today so you’ll come back and do it again tomorrow.

MyFashion Flash Ease-in DVD gives you a chance to Ease-in to the best shape of your life starting with just 5 minutes a day. And get 15% off by using this CODE: AUTUMNFAB at Checkout! BTW and it will work on all of my other videos too! Come and visit me at www.mirabaiholland.com

 

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Women Over 40 News: Fashion Flash

Women Over 40 News

Fashion Flash

Women Over 40 News: It’s Fashion Flash Monday! Our host today is Jodell from BlackCatPlus. Her site is a real find for plus size women for fabulous fashion, beauty and more.

The rest of us Fashion Flashers give you the latest and greatest in women over 40 news for end of summer fashion, beauty, health & fitness to help you feel and look your best! Check us out.

 

 

 Women Over 40 News

Are you stressed? You might relate to this Fabulous Forever Q & A.

Dear Mirabai,
I am in a high stress job. I exercise at the gym at work at least 3 times a week.  I try not to bring work home with me but I am always tense and I have trouble sleeping at night. My mind is racing. Warm milk hasn’t worked, bubble baths make me more tense and I don’t want to take drugs. Any ideas?
Stressed

Dear Stressed,
You are not alone. Stress is one of the main contributors to aging and disease.
It sounds like you have a build-up of stress so it’s important to relieve tension at work as well as when you are trying to fall asleep.
Try this breathing exercise at work and then again as you are lying in bed. It should help relax you and slow down your thoughts. Start with taking a breath and holding it for three seconds and then exhaling. Repeat and hold for 4 seconds and continue each time holding a second longer until you get to ten seconds. After the last breath, keep your eyes closed and focus on a peaceful memory. A place or time when you felt most relaxed. Stay there as long as you can or at night until you fall asleep.

 Send your Fabulous Forever questions to: askmirabai@movingfree.com

For at home exercise programs for women over 40 visit www.mirabaiholland.com

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It’s Fashion Flash

Moving Free With Mirabai is pleased to be hosting Fashion Flash this week because we have such fabulous tips for you to look and feel your best this summer. They’re just a click away.

 


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Enjoy the 4th of July with a Strawberry Kiss!  This pink cocktail delight has less calories and sugar than a strawberry daiquiri. It’s so refreshing and Menopause  Makeover approved

 

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Looking for a great summer lipstick? Fab Over Forty’s series Summer Lip Look has a week long list of looks from Giorgio Armani, Sonia Kashuk, Lancome, Dior and Tom Ford.  Which one will you choose?

 

TV show House of Curves defies critics and promotes a positive body image for plus size women

 

 

Want a flawless complexion AND sun protection? Cindy from Prime Beauty introduces us to Avene High Protection Tinted Compact SPF50–your skin will love it and no sun damage! Your welcome.

 

There’s a new kind of dress in town and it’s a huge hit, especially with us gals over 40.  Style expert Deborah Boland from Fabulous After 40 shows us why women over 40 are loving high-low maxi dresses.

 

 

 

Deb of No-Nonsense Beauty Blog finds a low glycemic alternative for high glycemic  rice

 

Moving Free With MirabaiHolidays make we wax philosophic.And thinking about this independence day reminded me not only of our founding fathers and our present men and women in uniform, it also brought to mind another kind of independence.  I’m talking about independence into our old age. The kind that health and fitness can bring. Remember Fitness=Longevity.

So when you drink that toast to independence, add health to that toast and think of how you’re going to get back to exercising on the 5th of July.

We Fashion Flashers wish you a Joyous and Festive Independence Day. And as independent women, we all know how important that is!

 



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Easy Exercise Video by Mirabai Holland Get Started With Just 5 minutes

Get started right now with a 5 minute Easy exercise video for women over 40 looking for a beginner exercise routine.  Based on my Moving Free Technique which combines the joy of dance with the science of exercise. Shape-up, burn calories, build stamina, strength and flexibility. Ease into the best shape of your life.

As a beginner, exercises should be easy. Getting fit doesn’t have to feel like getting your teeth drilled. My easy exercises disconnect the pain from the gain.  If you enjoy exercising today you’ll look forward to doing it tomorrow.

For more information on my Ease-in System please click here

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It’s Fashion Flash Monday, May 20th by Mirabai Holland 2013

Today’s Fashion Flash Host is Barbara Hannah Grufferman author of The Best of Everything After 50. Her website is your source of for all things after 50.

Our Fashion Flash team has been prospecting for nuggets of knowledge and fab deals for women over 40. Check out our finds and let us know what you think.

“Getting fit shouldn’t feel like getting your teeth drilled.” It that statement resonates with you my Ease-in System may be what you are looking for. “You can ease into the best shape of your life!” For more info Click here

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