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Exercise

	Exercise and Breast Cancer Prevention There is good evidence that even fairly modest levels of physical activity can decrease a woman's risk of getting breast cancer in the first place. Dr Anne McTiernan, of the Fred Hutchinson Cancer Research Center in Seattle, and colleagues prospectively studied data from more than 74 000 women between the ages of 50 and 79 years who participated in the women's health initiative study from 1993 to 1998 ( JAMA 2003;290: 1331-6. Women who said that they engaged in the equivalent of 1.25 to 2.5 hours a week of brisk walking had an 18% lower risk of breast cancer (relative risk 0.82 (0.68 to 0.97)) than inactive women. Women who engaged in the equivalent of 10 hours or more a week of brisk walking had a slightly greater risk reduction. REMEMBER: Like all the many risk factors for breast cancer, this is just one. It is important, though, because it is something simple and very effective that may be very important for young women at special risk on account of their family history and reproductive choices. For further information on risk factors for breast cancer and causes of breast cancer CLICK HERE Exercise and Beating Breast Cancer There are a number of reasons why exercise is important for patients who have had cancer or who are undergoing treatment for it. A recent article in the Journal of Clinical Oncology shows that when combined with careful attention to diet (see my article HERE ), walking for 30 mins for 6 out of 7 days per week reduces breast cancer recurrence by 50%! In general terms, it strengthens the body, probably bolsters the body's immune defences both against infection, and possibly also against cancer cells. It elevates mood. It elevates energy. There is good evidence from randomised controlled clinical trials that regular exercise during chemotherapy hopes to prevent the fatigue that is often experienced by patients when they are receiving chemotherapy. This makes sense, because we know that exercise leads to the production of certain beneficial chemicals, called cytokines, which help to promote the efficiency through increased muscular health. Similarly, for example, there is good evidence that regular exercise helps to prevent degenerative joint disease. It helps to prevent weight gain. Some patients gain weight while receiving chemotherapy, and the reasons for this are multiple. Chemotherapy seems to alter the body?s metabolic rate. In addition, some people find that they get the "munchies" in an effort to overcome mild nausea. Quite apart from chemotherapy, women undergoing the menopause commonly gain weight due to altered metabolism that occurs when oestrogen is withdrawn. Exercise is a critical component in ensuring that weight gain is minimised. It helps to preserve bone health. This is particularly important for women who have undergone the menopause. Once oestrogen is withdrawn, there is a tendency for bone thinning ("osteoporosis") to occur, and regular weight bearing exercise is a critical element in ensuring continued bone health and bone strength. Osteoporosis can lead to painful bone fractures in later life. Healthy sleeping patterns. Many of my patients complain of insomnia. Of course, insomnia can sometimes be due to medications, and it is important to ensure that it is not a symptom of serious depression. However, commonly it is due to poor sleep hygiene, and a critical component of that is exercise. People who exercise regularly, particularly in the morning, rarely have problems with insomnia. What sort of exercise should I do? The best form of exercise is a regular aerobic exercise. If the preservation of bone health is an important issue, then at least a component of this exercise should be weight bearing. Good aerobic choices are walking, cycling, using exercise machines in the gymnasium, such as the treadmill, the rowing machine, the exercise bike, the stepping machine, or the elliptical trainer. These are all excellent, and the treadmill and elliptical trainer offer the additional advantage of being weight bearing. The elliptical trainer has advantages over the treadmill in that is much kinder on the joints. Exercise does not have to be intense. A rule of thumb is the “rule of 4’s”: you need to walk for 4 kilometres in under 40 minutes 4 times a week. Think about the following tips as ways to promote your motivation: Have a regular routine. If you have young children, and the morning nightmare of getting those kids off to school is a real issue, then an afternoon or evening gym class might be the best choice. The family have to understand that this is an essential component of your medical care. If, on the other hand, your work responsibilities involve late and unpredictably prolonged working hours, it is better to schedule your exercise in the morning. The important thing is to be honest about what your regular weekly commitments are, and to make a sensible adjustment to them to enable exercise to continued regularly as a fixed and unalterable component of your weekly habit. Get a dog! It is very difficult to resist an appealing dog insisting on his or her regular walk. Exercise with a friend. During an aerobics class with a friend who is equally as committed. You will support each other, and her or she will gently chide you when you fail to attend. Consider having a few sessions with a personal trainer. These professionals are well used to people with special needs and they will adapt an exercise program for you that is individualised, varied and interesting. Reward yourself for your exercise sessions. Go for a sauna and beauty treatment once a week after your workout. Meet a friend afterwards for a coffee and a chat. Can exercise be dangerous to me? Many people who are feeling a severe lack of energy field and it may harm them to exercise. My advice is to listen carefully to what your body is telling you, but to push it just a little bit. For example, there will be moments in the day when you have more energy. Try to utilise be safe for the disposal the even brief walking or other exercise. Consider joining N Aqua aerobics our all class. These are often held in servers clubs. I'm embarrassed about attending a gym because of how I look. Many people feel embarrassed about joining a gym or an aerobics class when they have had a mastectomy or if they have no hair. I can only assure you, that the best policy is to be up front and to joke about these things openly. The vast majority of people are enormously understanding, and they are relieved when you make light of things yourself. These days gyms are attended by people of all shapes and sizes and there is absolutely no reason to be embarrassed or self-conscious about the way you look. The people there are there for a reason, and they're really not concerned about the details of appearance of those around them. It is often helpful and reassuring to have a good friend with you when you first make the jump of attending a gym or aerobics class. | What's New | FAQ Page | Living with chemotherapy | Dietary Advice | Exercise | The Flu Vaccine | Insomnia | Marijuana | Alternative Medicine | Managing Menopause | Advice to Carers | Breast Cancer | Pain | Useful Tips | Chemotherapy: The What and How | MRI Screening | | Your Cancer Information | | Return Home | New Patients | Services and Clinics | Useful Links | Contact Us | Download Page | Cancer Information |

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