Getting The Most From Those Machines At The Gym

While I was at the gym this weekend I observed so many people making common errors that make their time on the machines less productive. My feeling is that if I'm spending time on exercise equipment, I want to get the most benefit from my time. So here are a few tips for more effective use of those machines at the gym.

The first is regarding cardio equipment - steppers, elipticals, and treadmills. Don't hold yourself up with your arms; use your legs. Stand tall. You'll use your legs more effectively as well as use your core. Easily more than half of the people I see are hunched over, supporting themselves mostly with their arms. The rails should be only for balance, not to hold yourself up. I would rather spend 15 effective minutes on a machine than 30 ineffective minutes that don't give my body as good a workout.

I have two tips for using resistance equipment, based on very common mistakes I see at the gym. The first is to lift and lower weights in a slow, controlled manner. It's just as important to lower the weights slowly. I see so many people lifting the weight and then lowering it fast and jerky, or even dropping it. 70% of the work for the muscles is done lowering the weight (the eccentric movement). If you're dropping the weight, you're missing most of the benefit from your workout. The other point is to use the machine as designed. If you are using your whole body to leverage the weight up, you're not really working the muscles you think you are. I frequently see people trying to lift heavy weights, especially on machines that target the upper body, and coming clear off the bench to use their whole body wieght to lift the weight. They would work their muscles more effectively if they lifted less weight but actually used their upper body muscles rather than their body weight. Of course, they might not feel as impressed with themselves if they're lifting lighter weights, but they'd be getting a better workout.

These are just a couple of ideas about some really common errors. A lot of people think they have to workout longer and harder, but they'd be better off trying to be more efficient. I like working out, but I don't want to spend unnecessary time because of inefficiency. My time is important to me; I want to use it effectively. I may waste plenty of time in my life, but I'd rather waste it other places than the gym.

Julie

Exercise May Boost Lung Cancer Survivors

A new study, published in the journal Cancer Epidemiology, Biomarkers & Prevention, finds that early-stage lung cancer survivors who exercise regularly may enjoy a higher quality of life. Among 175 patients, those who were physically active reported better physical well-being and fewer depression symptoms.

Participants were asked about current and pre-diagnosis exercise habits. They also completed a questionnaire on physical functioning, mental health, and emotional well-being. Researchers found that 27% of participants currently met general recommendations for exercise. The exercising participants reported a higher quality of life than those who were less active.

It is not clear how often doctors recommend regular exercise to their lung cancer patients. Researchers in this study hope more studies will be done to test specific exercise programs for lung cancer survivors. For now, lead researcher Dr. Elliot J. Coups of Fox Chase Cancer Center in Philadelphia suggests talking to your doctor about exercise, and getting out for a walk in your neighborhood - "The main thing is to engage in activities that you enjoy and that you are comfortable with."

In Case You Missed It - Exercise Reduces the Risk of Colon Cancer!

The positive effect of physical activity on the risk of developing colon cancer has been well established. A new analysis, which appears in the British Journal of Cancer, shows the magnitude of the risk reduction associated with exercise. US researchers reviewed 52 previous studies and found that people who were the most active were 24% less likely to develop colon cancer than those who were the least active. The study looked at overall activity, including occupational activity as well as leisure activities.

Dr. Kathleen Wolin, of Washington University School of Medicine in St. Louis, says that “these results give us a very reliable calculation of the positive effect that exercise can have on reducing colon cancer risk.”

It is not known exactly why exercise reduces the risk, but possible reasons include reduced insulin resistance, anti-inflammatory action, direct immune action, decreased intestinal transit time or higher vitamin D levels. It is likely that future studies may determine the exact mechanism for the reduction.

To me, exactly why it works is not so important. What is important is what we do know: Exercise Reduces the Risk of Colon Cancer! Twenty four percent - that's pretty significant. It's significant, and it's totally in our control. There is so much in our lives and in our health which we do not control. This is squarely in our court; this we control.

Julie

Dark Chocolate Can Prevent Cancer? - Happy Valentine's Day

For Valentine’s Day: dark chocolate may play a role in cancer prevention. Dark chocolate contains antioxidants, which have been shown to combat cell damage. Antioxidants occur naturally in cacao beans; dark chocolate contains a higher percentage of cacao than milk or white chocolate. The American Institute for Cancer Research recommends chocolate that contains at least 65% cacao.

The key, of course, is moderation. We know that excess weight is linked to several cancers, as well as other health risks; so overindulging in dark chocolate is not going to be helpful. Chocolate is a calorie-dense food that’s high in fat, but it can be part of a balanced diet if eaten in moderation. Recommendations for dark chocolate are 7 ounces per week, or an ounce a day. And, as always, it’s important to balance calories taken in with calories expended. So enjoy some dark chocolate, but also go for a walk.

Happy Valentine’s Day; I hope it is filled with love and joy.

Julie

Multivitamins and Risk of Cancer and Heart Disease

A huge study, led by researchers at Fred Hutchinson Cancer Research Center, has found that multivitamin use has no impact on risk for common cancers, heart disease, or overall mortality. The study looked at over 160,000 postmenopausal women, and followed them for eight years. Click here to read more about this study.

I don't post this study to convince you one way or another about vitamins. As I said in my last post, I make my own nutritional choices but am not qualified to offer advice for others. I post this simply as more evidence to do your research and get good advice (preferably from a Registered Dietitian with experience in your cancer). Don't rely on what your neighbor says (unless she's an RD), or what Oprah says (unless she's an RD), or advertising (certainly not advertising!). Americans spend more than $20 billion a year on vitamins. Would some of that money be better spent on a gym membership? We know that regular exercise does have a positive effect on cardiovascular health, risk of cancer, diabetes, and numerous other health issues. Especially now, in this economic mess, we need to think about how best to spend our dollars. Just be informed so you can make good choices for your health.

Julie

Nutrition Resource for Cancer Survivors

I am sometimes asked for nutrition advice. I always say the same thing - beyond general healthy eating guidelines, if you want nutritional advice, ask a Registered Dietitian. Nutrition is an important part of health, so you need to get good advice from a professional who has experience with cancer patients. Don't rely on something you read in a magazine (who's author may or may not have real expertise), or something your neighbor tells you. Different cancers and all the varied treatments create different nutritional needs. What's good for someone else may not be right for you.

When I was in treatment, I was frequently given advice - sometimes from complete strangers. I even had someone walk up to me while I was eating lunch and tell me how I shouldn't be eating what I was eating. It was a few days after a chemo treatment and I was just happy I'd found something that I could swallow and keep down. I think if I took everyone's advice I would only have been allowed to eat broccoli and brown rice - maybe. I did my own research, and came to my own conclusions. I've made decisions about my eating habits, but am definitely not qualified to give advice about the complexities of nutrition for anyone else.

I was recently introduced to a website and blog that does provide a lot of very good information and resources. It's written by Diana Dyer, Registered Dietitian, and author of "A Dietitian's Cancer Story, Information and Inspiration from a 3-time Cancer Survivor". If you have questions about nutrition, these sites and her book are a good place to start. Please visit Diana's site, CancerRD.com, or read her blog, filled with information and recipes.

Eat well, just get good information. And then go for a walk.

Julie

Return of Lymphedema

As an example of how the risk of lymphedema never really goes away, I offer up myself. My breast cancer surgery and radiation were seven and a half years ago. I've had a couple of minor incidents of mild lymphedema, but both were years ago. I was fitted for a compression sleeve and glove, which I wear simply as a precaution when on a long flight or when I'm doing a particularly intense activity (like ice climbing).

And yet, here I am today, with a flare-up. I feel a slight tighness in my hand and can notice a little puffiness in my index finger. This is always where I feel it first. At this point, I am not particularly concerned; it's quite mild and I've noticed it right away, so I should be able to manage it. I've been doing a lot of exercises to encourage the lymph flow. For a few ideas, visit my Life-Cise page for lymphedema. Here are a couple of other exercises I find effective for upper extremity lymphedema:
Wing Pinch - With your arms at your sides, bend your elbows to 90 degrees. Hold your hands, palms up, slightly wider than your body (like you're holding a tray of brownies), keeping elbows at your side. Draw your elbows back and squeeze your shoulder blades together.
Shoulder rolls - roll shoulders forward and back. Finish with rolls to the back.
Horizontal Arm Circles - Extend your arms out to the side at shoulder height. Make tiny circles with your arms to the back.

And while I was out x-country skiing today, I wore my compression sleeve and glove. The one I wear is made by Jobst. There are several companies that make good compression garments, but Jobst gloves fit me particularly well. I have small hands, and have had trouble in the past finding gloves that fit. And I need a glove with full fingers since I get some swelling in my fingers. It is essential that you have properly fitting compression garments.

As to why I'm suddenly having a flare-up - I'm not sure. I have not injured or seriously stressed my arm recently. However, there are a couple of factors that may have contributed. Since we've had some good snow out East, I've been going skiing, and lugging around skis and a heavy boot bag. I also gained a little weight over the holidays, which hasn't all come off yet. According to "Lymphedema, Understanding and Managing Lymphedema After Cancer Treatment," an excellent book put out by the American Cancer Society, excess weight can be a contributing factor in lymphedema. It's only a few pounds that I gained, however I wonder if it could be enough to stress my lymph system. In addition, with all the outdoor exercise I've gotten lately (and I had a terrible stomach flu last week), I may be slightly dehydrated. The ACS says dehydration may also be a factor in lymphedema risk.

I don't really have any idea what has caused this flare-up; it could easily be a combination of all of these factors. The important point is that I am having a very mild incident of swelling, but there is a lot I can do to control and manage it. It's also important to understand that the risk of lymphedema is ongoing; it is not only a risk in the weeks or months after surgery or radiation. I find this is a common misconception. Many people believe that if they haven't had a problem within a year or two of surgery, they don't have to worry. Keep paying attention; the risk is ongoing. And if you do have some swelling, don't ignore it. It is quite possible to manage the symptoms; but if it's ignored, permanent damage could occur.

Julie

Another Cancer Survivor Story

Not long ago, I was contacted by a cousin of my dad's. (I guess that makes Orlin my cousin as well, but maybe a second cousin? I've never understood all of that. Anyhow, he's my cousin.) He's a prostate cancer survivor of 17 years. I asked him if I could share his story. I'm always telling you what you should be doing (and writing about the studies that back up my recommendations), and about what I do. I thought it would be a nice change to share what someone else is doing. He said he was happy to, if it might give hope for the future to someone else.

Julie


From Orlin Cramer - Hi, Julie. Your dad suggested I drop you a line. I consider myself a lucky survivor. With no symptoms or even a clue my doctor did a routine PSA test on me in 1992. The nurse called two days later and said the doctor wanted to see me right away. I had a PSA reading of 28.5. I didn't know what this meant but she sounded concerned, so I got right over to see him. He said I had advanced prostrate cancer and my chances of recovery did not look promising. I had surgery at the Army Hospital at Ft Jackson, SC by a surgeon who had just finished a tour as the NASA Urologist. As you can see, I survived. As an ex-military I had led a fairly active life, and had continued to after my retirement. I took up golf at age 67. At the time I was running 1 to 3 miles twice a week. Today at 79 I no longer run, I quit a cpuple of years ago and now just walk, 3 miles before breakfast, 5 days a week. The other 2 days I play golf, walking of course. I also do 40 push-ups and some hamstring stretches before bed every night. Sometimes I wonder if this will make my body last ten years after my mind is gone. I can tell you that after that first talk with my doctor I was not making any long range plans. But, a year after my surgery he said I was in better shape than he was.