Most people seek exercise for the traditional reasons of losing weight for an event, to look good, or to increase their energy. Our last newsletter was about a few of the other benefits that exercise can provide. Exercise can...
Reduce stress
Alleviate anxiety and feelings of depression
Boost brainpower
Prevent cognitive decline and sharpens memory
Increase relaxation
Improve self-esteem
This is all well and good for the average, "healthy" person, but what if you are battling an illness or disease?
It seems like every day a new study reveals that exercise is good for people with illnesses such as cancer, diabetes, fibromyalgia, autoimmune disease, arthritis and more. To help treat and manage pain from some of these conditions, and recover from surgery, it is extremely beneficial to get cardio-vascular exercise, strength training, and flexibility work. However, it is very difficult to motivate yourself to exercise and get to the gym when the illness/disease affects your energy levels and causes a lot of pain in your muscles and joints. It can sometimes feel that nothing will help. But outside of medical treatment a lifestyle with 1. Stress relief 2. Nutrition 3. Exercise, can help tremendously. Whether it is cancer treatment or some other kind of illness or disease, in most cases your condition or at least your state of mind will improve with MOVEMENT. In addition to the benefits above, Studies on physical activity after a cancer/medical diagnosis has a positive effect on the quality of life. Specifically, exercise can help you:
- Keep or improve your physical abilities
- Improve your balance, lowering the risk of falls and broken bones
- Reduce the risk of osteoporosis (weak bones that are more likely to break)
- Reduce the risk of heart disease
- Improve blood flow and reduce the risk of blood clots
- Reduce pain and fatigue
- Increase stamina
- Increase range of motion and correct postural deviations following surgery
- Increase treatment tolerance
- Prevent and manage lymphedema (cancer)
- Return to pre-treatment levels of strength and fitness
- Improve sleep
- Decrease depression
- Improve quality of life following diagnosis
Concerns with exercise....
1. Absolutely get clearance from your doctor to do the activities you plan. Make sure they are compatible and will help you, not hurt you. Having a doctor communicate with your personal trainer will assure that you are following the right path.
2. Do not exercise with fever, chest congestion, or cough. This can hinder the recovery process and can prolong recovery.
3.Take it slow. This is not a time for a personal record or significant gains. Exercise to feel better and leave the ego at the door. Even if you are a past athlete.
4. Monitor yourself during workouts. If you start to feel weak, dizzy, light headed, or "sick" at all, STOP. Give yourself a couple more days to heal and then try again.
5. Stay hydrated. Your body is still flushing out toxins, so keep it hydrated. Drink lots of water and limit drinks that are high in sugar, alcohol and caffeine.
6. Sleep. Make sure you are getting plenty of sleep while you are still recovering. Your body heals itself when it is resting, so rest up!
7. Slowly increase intensity and number of days you work out and limit OR ELIMINATE high intensity exercise. As you start to feel better and get stronger, you can increase intensity, duration, and number of days at the gym. Specifically for autoimmune conditions, intensity can drain you. Learn what type of exercise actually HELPS you, and not hinders you.
8. Learn SPECIFICALLY how to exercise to benefit you for the condition you have or the surgery you have had. Particularly after surgery, many times you should avoid strength work around a joint until full range of motion has returned. High intensity should be avoided by many conditions. For others it is exactly what you need. Get the specifics or hire a personal trainer experienced with this.
9. Talk to your doctor about how your body might be absorbing the nutrients that you are taking in. Is there a problem with your GI tract and absorption? This is a common consideration for a lot of diseases and medications. Your body cannot function properly if you are taking in the right nutrients, but for some reason cannot absorb them.
If you or someone you know is dealing with any of the above mentioned illnesses please share this email.
