Fitness and Cancer, by guest blogger Liz Davies

A diagnosis of cancer often results in a significant decline in physical activity, according to epidemiological studies. The stress of preparing for treatments and telling family and friends about the diagnosis is overwhelming enough to make many people put regular exercise on the back burner. The type of treatment can reduce exercise regularity even further, as patients experiencing the fatigue and nausea of chemotherapy and the pain of recovery from an operation are less likely to push themselves. Instead of leaving exercise as an afterthought, more and more doctors are urging their patients to engage in physical activity, and their reasons may come as a surprise.

The Role of Fitness in Reducing Symptoms

Whether the cancer is of a rare and terminal type or a treatable, hormone-based cancer, exercise offers some definite benefits. Fatigue is one of the leading complaints. Beginning with the stress of a diagnosis, many patients experience fatigue that can last years after successful treatment. Exercise combats this, causing the body to balance hormones and promote healthy body composition. Toned muscle and strong circulation are important to keeping a steady metabolism, which is the body's energy management system.

Regular movement is also helpful for treating digestive problems that routinely appear as nausea, loss of appetite, constipation and diarrhea. Exercise stimulates the body's need for nutrition and promotes regularity in bowel movements. Additionally, the hormones produced during exercise can relieve pain caused by treatments and the cancer itself.

Fitness and Survival

Though researchers have been unable to separately verify whether exercise is beneficial to treatment regimens, it does promote quality of life. Exercise during treatment for certain types of cancer has been shown to increase survival rates. This may be due to the direct effect of the body better able to metabolize and distribute medicine, or it could simply be the indirect effect of having a better quality of life.

It is well known that exercise prevents many forms of cancer, and survivor programs are increasingly turning to physical therapists to reduce recurrence. One of the major benefits of maintaining a program during treatment is that it can be continued after treatment.

The type of fitness program is less important than keeping to a regular schedule. Most experts agree that any form of aerobic exercise engaged in regularly will show benefits, but it is important to consult with a doctor and fitness expert during cancer treatment. Sometimes certain types of exercises will be recommended. For example, mesothelioma and lung cancer causes doctors to often advocate cardio exercises while breast cancer patients will be urged to focus on flexibility.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.   You can find her at: www.curiousmindmusings.blogspot.com, or email questions/comments to: healthylizd@gmail.com

17 miles!

Today was the day that worked best for my husband and I to do a long run together, and since our 16 miler last week was kind of a bust, we decided to go for 17 today.  We started out around 9:30, hoping that the sun coming up would warm the air a bit.  It was a chilly 20 degrees this morning, but I'm pretty sure it's up to the 30's now.  So the only thing we had to contend with was a little bit of wind, which didn't actually hit until around mile 6, so it wasn't too bad.  This was the furthest distance my husband has run, so we took it slow and used a 4:1 min. run/walk ratio.  He did great, and only started to complain about the pain starting around mile 15 or so.  I felt pretty good, though I did start having some serious hunger pangs during the second half of the run.  I had eaten when I woke up this morning around 6, a piece of whole wheat toast with peanut butter and honey, and a mini-Clif energy bar.  I also took a package of energy beans (100 calories) and another mini-Clif (100 calories), and then had an electrolyte drink in my water bottles.  That's more than I typically eat, even for long runs, but for some reason I'm having a "hungry day"!  When we got home, I scarfed down my usual oatmeal with berries and almonds, and also made a chocolate-peanut butter protein smoothie that I split with Chris.  Now I feel much better.  It always feels good to get a long run done.

(I have no idea what was going on with my phone-camera.  I've never had it take such a weird picture.  Maybe it had something to do with the sun?  Anyway, you can see the long stretch of road heading towards those beautiful mountains.  I just love running here!)

5.5 miles.

A couple of weeks ago, I read the book "Ultramarathon Man: Confessions of an all night runner" by Dean Karnazes.  I would definitely recommend this book to any runner (or anybody, for that matter) looking for a little inspiration.  This guy is crazy.  His stamina for long distance running is unmatched.  And while you read his words and think to yourself, "I could never do that!", it's still motivating to think that it's possible.  Really, anything is possible with hard work and dedication.  He went from just a regular, average 30 year old guy, to the guy who has run innumerable ultramarathons, most of which were 100+ miles.  I also found a documentary on DVD and ordered it through Netflix called "Ultramarathon Man: 50 days, 50 states, 50 marathons."  Seriously.  Phew.  Anyway, we watched that on Saturday evening and I think I'll watch it again.  Another motivational story.  What an amazing person he is, and one that through reading his book and watching him on film, you feel like is just a regular, down to earth type of guy, who just doesn't stop until he's completed his goals.  Even then, he just keeps running...

So, this morning I began my day with 20 minutes of Pilates before I even took the kids to school.  After I dropped them off, I headed outside for a run.  I did an out and back totaling 5.5 miles.  It was really windy, and I had a serious headwind the entire way back to the house, so I was surprised to see from my Garmin that I had an average pace of 10:37 min./mile.  When I got home I fixed a nice bowl of hot oatmeal with blueberries and almonds and after eating, I got on the bike for an hour.  It's kind of nice that I can scootch the bike right up to the computer desk and do my online things while I pedal away. :)

9.21 miles ~ 2nd attempt, success!

Last night my friend called me and wanted to know if I would be interested in running with her this morning before we both had to get to our various kid-activity obligations for the day.  She was doing her long run of the week.  I explained about our failed attempt at 16 that morning and as I was talking to her I felt excited at the prospect of going out for another long-ish run, even if it would mean running long two days in a row.  We met up at 7 this morning and headed out to do our 9+ mile loop.  Today the temperatures were a bit colder, but there were no clouds in sight!  It was dark as we started out, but as the sun came up over the mountains, it turned into a beautiful morning.  I had set my Garmin to time out 4 minute to 1 minute intervals and so for every 4 minutes that we ran, we took a walking break.  For some reason when I run with my friend, Holly, I run faster than I do when I'm by myself or even when I'm with Chris.  I think part of it is that she naturally runs faster than me, and since we're both engrossed in conversation the whole time we're running, we go closer to her normal speed and don't focus so much on the fact that we're winded and/or fatiguing.  Today that resulted in a faster overall time for me.  Even with the walking breaks, we did our 9.21 miles in about 1 hour and 35 minutes, which equates to an average pace around 10:30 min./mile.  As an added bonus, I feel great!  My legs aren't even sore and I've been just feeling really good in general the past few days.  It's kind of nice to have that extra spark.  It motivates me to run more! :)

13-ish miles on this lovely day.

My husband and I had grand plans to enjoy a nice, long run together this morning.  I checked the weather forecast last night, it looked like it was going to be decent enough.  When I took the kids to school, it was cloudy, but not too cold and not too windy.  So, while my night-shift working hubby got a few extra zzz's, I did 15 minutes of Pilates, and rode the stationary bike for about 20 minutes to warm my body up.  We had mapped an out and back run totaling 16 miles.  At around 9am, we were both up and rarin' to go, so we headed out.  The first 3 miles or so were fine, but then the wind picked up and it started to snow.  Just a few, light flakes at first, but soon the pretty little crystals turned evil and started pelting our cold faces as we ran.  Then it turned into full-on, pouring rain.  At around 4.8 miles, we made a "pit" stop (my husband has no qualms about that sort of thing, unlike me).  At that point we were completely soaked and started to discuss the idea of turning back and cutting our run short.  We decided to be fearless and venture on, but just as we did, my cell phone rang.  One of my kids was sick at school and wanted to come home.  So, then we finally decided the running gods were actually working against us today.  We turned back for home, running straight to the elementary school to get our son, then we walked the last two or so blocks back to the house, clocking 8.55 miles in a little over an hour and half at that point.

After changing into dry, warm shoes and clothes, I got on the treadmill.  I was still feeling so good physically, and today was supposed to be a long run day after all.  I ended up doing another 4 miles of running on the treadmill, then I got back on the bike and cycled for another hour while I got caught up on internet stuff.

I've been searching for a race to do between now and the marathon in May.  I would like to do either a half or full marathon, but it's difficult to find races that are within a reasonable driving distance during the late winter/early spring months.  I was thinking it would be cool to combine a little family vacation with a road race.  Anyone have any ideas?

4 miles, miscellaneous.

This morning I decided to just hop on the treadmill for a short(ish) run of about 4 miles.  When I finished with that, I did an hour on the bike, going harder than I typically do.  Tomorrow is the day my husband and I are going to attempt our weekly long run.  The weekend is going to be too busy, with cub scouts and basketball games, etc.  I just hope the weather cooperates...

Cross-training Tuesday!

I love how our property looks with a fresh layer of snow!  This morning I did a cross-training workout.  I had been fasting since dinner yesterday because I needed a blood-draw this morning, so by the time I was about 1/2 way through my workout, the hunger was really starting to take it's toll.  I started out with 30 minutes on the stationary bike while also using the hand weights.  Then I got on the elliptical for 30 minutes, and did sets of sit-ups in between every 10 minutes.  Finally, I got on the treadmill and did a fast-paced walk for 20 minutes.  At that point, I had to eat, so I had my daily bowl of steel-cut oatmeal with blueberries and almonds.  Now I feel better, so I just might do a little more on the treadmill while I enjoy the view out the window.

5.23 miles.

Despite the stormy weekend, the weather looked good for a run this morning, so I hit the road.  After being cooped up in the house all day yesterday with sick kids, it felt really good to get outside.  Before I went on my run, I did 40 minutes on the elliptical.  I wanted to give the sun a chance to come up.  I had originally planned on doing only 4 miles, but once I got out there I was feeling so good, I decided to go a little longer and finished at 5.23 miles.  Now it's time to hit the showers so I can get to work on the grocery list and weekly menu.

I'm excited to report that after 2 weeks of buckling down on my diet and nutrition, I have lost 5.4 pounds!  Motivation. :)

Busy day.

Today was the first day of the season that all three of our oldest kids had basketball games, starting at 9am and spread throughout the day.  So, I only had time to squeeze in a 30 minute session on the elliptical first thing this morning.  But, this evening after dinner I had time to do some more, so I got on the treadmill and walked for 30 minutes, then did another 30 minutes on the elliptical and finally 25 minutes on the stationary bike.  I did my long run yesterday due to the basketball games I knew would have me scrambling around all day today, and it's a good thing it worked out like that because a storm also blew in today and it's a rainy/slushy/windy/slippery mess out there.

9 miles.

Last night I got a call from a good friend of mine, one of the few other women I truly enjoy running with.  I have mentioned her on this blog before, she has a little boy who has been going through cancer treatments since the beginning of 2011.  The little guy had his final treatment several weeks ago and has now been declared officially cancer-free!  He had his central line removed a few days ago and now doesn't need to make a trip to the doctor or hospital for at least 3 months - wonderful news for this sweet family that has been through so much all year.  So, she wanted to go running together and asked what my plans were for a long run this weekend.  This is actually a "scale-back" week for me and if I went by my schedule, I would have only done 6 miles.  She wanted to do 13, so we compromised at 9.  My husband even joined us as we did a 9 mile loop.  It was raining all night and I was worried we might be running in the rain, but it let up just in time for us to head out this morning, and it wasn't even all that cold, windy - yes, but not too cold.  We had a great run and it felt so good to be able to catch up with her.  We talked so much that I wasn't really paying too much attention to how fast we were going - remember, she is a sub-3:45 marathoner - and although we were taking one minute walk breaks every 4 minutes, we finished the run with a very decent average pace of 10:50 min./mile.  That's much faster than I've been used to doing my longer runs, so hopefully I won't feel too sore tomorrow.