Exercise and Cancer Survivors

From Memorial Sloan Kettering | By Donna Wilson

Excerpt: “Donna Wilson, a clinical nurse specialist and fitness expert at Memorial Sloan Kettering’s Integrative Medicine Center, urges cancer survivors to include regular physical activity in their post-treatment plan.

Studies have shown that regular physical activity — including aerobic activity, weight training, core exercises and stretching — can help to reduce the impact of cancer treatments on bones, muscles, energy level and mood. Exercise has also been shown to increase survival and decrease the risk of a cancer recurrence.”

For more, click here.



Five Energizing Stretches to Start Your Day

From myfitnesspal.com |

Excerpt: "After spending the night lying down, there’s no better way to wake your body up than that biiiiig stretch while you’re lying in bed. You don’t have to stop there, though—taking a few minutes to move through some other strategic poses in the morning can give you a boost of energy first thing (without the mid-morning coffee crash)."

For the complete article, including five great stretches to get your body and mind moving first thing in the morning, click here.

7 Habits of Highly Effective Exercisers

From www.FitTraining.net | By Linda T. Gottlieb, MA, CPT, CET

I work with lots of people who have helped themselves get healthier even after a cancer diagnosis.  Here are 7 tips that might help you get fit and stay that way!

1.      Keep the gear in site
Make sure your sneakers and exercise gear aren't behind closed doors or hidden away in a closet.  Seeing the balance ball, yoga mat or dumbbells in plain sight reminds your brain to act on these items and not push exercise to the back burner.

2.      Make your work hours – workout hours
If you can’t make it to the gym or the exercise class, make your day more fit.  Your feet are for transportation, aren’t they?  Why not use a step counter and casual shoes to assist your fitness commitment and walk more during the day.   Taking the stairs and walking to lunch or errands can help you squeeze in physical activity when a structured workout simply can’t happen.

3.      Invest in more workout clothes
Instead of only one pair of sneakers or sweatpants, go shopping specifically for nice looking workout wear.  Ill-fitting or rag bin clothes aren’t comfy and don’t reflect the importance of your daily workouts.  Having the right clothing reinforces that you are an exerciser who appreciates wearing the proper garments for the effort.

4.      Log your workouts
This is a biggie.  Whether you use a paper-based log or journal, a simple calendar or an elaborate digital device, capturing your exercise session information is critical in seeing the results (in your actions) perhaps before your body manifests the (in progress) changes.

5.      Involve your favorite charities
A tremendous way to keep your interest level high is to participate in charity events.  There are many to choose from, and the monies you raise are put to good use.  You can stay inspired and contribute to worthy groups while you lose weight and improve your fitness.

6.  Make a friend, make a fitness buddy
Group exercise classes are a super way to meet fellow spinners or yogalinis.  You have something in common already – the interest in the class and focus to get and stay fit.  If you already have friends that share your zeal, recruit one to be a fitness buddy.  Whether they live near you or not, you can help keep each other accountable to your fitness goals.

7.  Create your own contest
Whether it’s money or pride at stake, when there is a contest, folks step up.  Create a neighborhood Olympics, game day or simply log steps taken each day.  One of my client families waged a contest that left the “lowest stepper” the job of walking the dog after dinner.  That’s one way to be sure you and your furry friend get moving!

Don't Just Sit There

From Harvard Health Publications | By Julie Corliss

“According to a study about the health hazards of sitting too much, more than half of the average person's waking hours are spent sitting: watching television, working at a computer, commuting, or doing other physically inactive pursuits. But all that sitting could be sending us to an early grave-even those folks who exercise up to an hour a day, say the Canadian researchers who did the study.

The health hazards of not moving much are wide ranging, says Dr. Joanne Foody, who directs the Cardiovascular Wellness Center at Harvard-affiliated Brigham and Women's Hospital. ‘While we often think of the dangers of inactivity in terms of worsening cardiovascular health, there are a myriad of negative effects,’ she says. The current study documented higher rates of type 2 diabetes, cancer, and cancer-related deaths in very sedentary people. An unrelated study has linked more sitting and less activity with an increased risk of developing dementia.”

For the complete article, click here.

Stay in Shape While You Travel

From verywell.com  |  By Paige Waehner

Excerpt: "Do you find it hard to workout on the road? Maybe you find it hard to stick to a routine when your daily schedule changes or when you don't have the equipment you normally use. ...Sure exercise can be difficult when you're out of town, but this is the perfect opportunity to breathe some life into your routine and do something different. Being limited in the time you have and the equipment available can be a good thing, forcing you to be more creative with your workouts."

From incorporating highly portable resistance bands and jump ropes that you bring with you into your work out to making the most of any fitness facilities you may encounter, click here for tips of keeping your workouts on track when you're on the road.


The 50 Amazing Benefits of Walking Daily

From The Active Times (by way of MSN.com)  |  By Hristina Byrnes

From improved balance and coordination, a boost to your immune system and your creative juices and improved memory, lung function, dexterity and fluid intelligence to increased energy, better metabolism and a lower risk of cancer, walking is the sorcerer of good health.

Excerpt: "Daily walking has more health benefits than sporadic heavy exercising. It not only helps you feel good, it will help you look good as well. Exercise does not have to be harsh and difficult. A simple brisk walk each day can greatly improve your health."

For the complete article, including all 50 benefits of daily walking, click here.

Top 10 Reasons to Hire a Personal Trainer

From American Council on Exercise  |  By Amber Long

Excerpt: "If you’re on the fence about hiring a personal trainer, here are some great reasons why you might want to take the plunge. From helping you reach your fitness goals and avoiding injury to figuring out how to exercise safely with a chronic condition, learn why hiring a personal trainer could be one of the best investments you can make in your overall health and well-being."

To read more, click here.


Raising the Barre on Your Fitness

From wellbridge.com  |  By Jessica Von Duerring, Pilates and Barre-Certified

Excerpt: "The Benefits of Barre Fitness Classes: It may look like ballet, but it's not. Barre fitness classes are simply ballet-inspired, incorporating a ballet barre and maybe some plies and pirouettes here and there into the workout. Essentially, barre classes mix elements of Pilates, dance, yoga and functional training, and the moves are choreographed to motivating music."

From requiring no experience to start, to working your muscles not your joints, click here to learn more about the benefits of barre fitness classes.


The Case for Spinning

From Huffington Post  |  By Amy Schlinger for Life by DailyBurn

Excerpt: "Yes, you love hopping on your bicycle when it’s nice outside, pedaling from one place to another and getting in some good exercise. But the thought of sitting on a stationary bike and sweating in a dark room for 45-minutes baffles you. What enjoyment could you possibly get out of that? And isn’t it kind of girly? Don’t be so quick to turn your nose up at Spinning or an indoor cycling class."

From the team spirit and energy that will help you get the absolute most from your workout no matter what your level, and the fitness you’ll achieve because of it, to the calories you’ll burn and the euphoria that will go with you when you’re done, spinning has many benefits. For more, click here.