{"id":44290,"date":"2020-04-09T15:20:46","date_gmt":"2020-04-09T06:20:46","guid":{"rendered":"https:\/\/rftcjapan.org\/uncategorized\/exercise-made-easy\/"},"modified":"2020-04-09T17:44:29","modified_gmt":"2020-04-09T08:44:29","slug":"exercise-made-easy","status":"publish","type":"post","link":"https:\/\/rftcjapan.org\/en\/pink-article\/exercise-made-easy\/","title":{"rendered":"Exercise made easy"},"content":{"rendered":"

[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text]<\/p>\n

PiNK 2020 Spring Issue<\/p>\n

[\/vc_column_text][vc_empty_space height=”12px”][vc_separator type=”normal” color=”#515151″][vc_empty_space height=”24px”][vc_column_text]<\/p>\n

Getting active shouldn\u2019t be arduous. We look at some simple ways to incorporate exercise into your daily life. <\/strong><\/h4>\n

[\/vc_column_text][vc_empty_space height=”24px”][\/vc_column][\/vc_row][vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text][\/vc_column_text][\/vc_column][\/vc_row][vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_empty_space][vc_column_text]What\u2019s good for your physical health, can help reduce side effects of cancer treatment such as fatigue and weight gain, and can improve your mood? The answer is: exercise.<\/p>\n

Starting out, or getting back into exercising, after breast cancer treatment can seem daunting.\u2028 Even the word \u2018exercise\u2019 might be off-putting. But you don\u2019t need a gym membership or any fancy equipment to start being more active.<\/p>\n

\u2018You might begin with some gentle stretching and breathing exercises to help you relieve any unwanted stress and tension,\u2019 says exercise expert Lizzy Davis, who works with women on Moving Forward courses.<\/p>\n

\u2018If you haven\u2019t exercised for some time, take it slowly. Build up and see how you feel each day.\u2019 \u2028National guidelines say we should all be doing 150 minutes or more of moderate aerobic activity like brisk walking (or 75 minutes of vigorous activity such as running) every week.<\/p>\n

However, the most important message to remember is: something is better than nothing. Even 10 minutes at a time to begin with will have benefits. [\/vc_column_text][vc_empty_space][vc_row_inner row_type=”row” type=”full_width” text_align=”left” css_animation=””][vc_column_inner][vc_column_text]<\/p>\n

Which Acitivity?<\/strong><\/span><\/h4>\n

[\/vc_column_text][vc_empty_space height=”24px”][vc_column_text]There are many ways to incorporate regular activity into your everyday life. Getting out for a walk is probably the easiest way to increase your activity levels.<\/p>\n

Swimming or aqua aerobics are also great for fitness, and water reduces stress on the body\u2019s joints. We should also do some muscle-strengthening activities\u2028\u2013 twice a week or more according to the guidelines. Activities like yoga and pilates are good for muscle strength as well as flexibility. Balance, core and posture exercises are also a great way to strengthen our centre of gravity.<\/p>\n

\u2018Be smart and safe by doing activities that are suitable for you and be sure to speak to your healthcare team before getting started,\u2019 says Lizzy.<\/p>\n

\u2018You might like to keep a diary to log and track your efforts and note changes to how you feel.’<\/p>\n

\u2018You might feel pain, discomfort, stiffness, fatigue or weakness to begin with. It\u2019s important to stop an activity if you experience unusual pain.\u2019
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Three exercises to try at home <\/strong><\/span><\/h4>\n

[\/vc_column_text][vc_empty_space height=”24px”][vc_column_text]You don\u2019t need a gym to help you start building strength. Begin with a few repetitions, then slowly build up each day to do 10 to 15 of each.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner row_type=”row” type=”full_width” text_align=”left” css_animation=””][vc_column_inner][vc_empty_space][vc_column_text]<\/p>\n

1. Sit to Stand<\/strong><\/h4>\n

[\/vc_column_text][vc_empty_space height=”24px”][vc_column_text]This exercise can help strengthen your legs. <\/strong><\/p>\n

    \n
  • Sitting on a chair with your feet on the floor hip width apart, slowly stand up straight, pushing through your heels, then gently lower yourself back to a sitting position.<\/li>\n
  • \u00a0Focus on squeezing your leg and buttock muscles as you stand up and sit down.<\/li>\n
  • You can put your hands on\u2028the chair or your thighs to help push you up, or to make it a bit harder cross your arms across your chest.<\/li>\n<\/ul>\n

    [\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner row_type=”row” type=”full_width” text_align=”left” css_animation=””][vc_column_inner][vc_empty_space][vc_column_text]<\/p>\n

    2. Wall press-ups <\/strong><\/h4>\n

    [\/vc_column_text][vc_empty_space height=”24px”][vc_column_text]This is a great way to start to build up strength in the chest.<\/strong><\/p>\n

      \n
    • Stand close to a wall, feet hip distance apart. Place your hands on the wall a little wider than your shoulders, with the tips of your fingers in line with the tops of your shoulders.<\/li>\n
    • Keeping the elbows wide, breathe in as you lower your body towards the wall. Then exhale as you push the wall away to come back up.<\/li>\n<\/ul>\n

      [\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner row_type=”row” type=”full_width” text_align=”left” css_animation=””][vc_column_inner][vc_empty_space][vc_column_text]<\/p>\n

      3.Heel raise <\/strong><\/h4>\n

      [\/vc_column_text][vc_empty_space height=”24px”][vc_column_text]This exercise is great for improving balance as well as strength.
      \n<\/strong><\/p>\n

        \n
      • You can hold on to the back of a chair for balance. Standing with your feet hip distance apart, roll onto your toes and lift your heels high off the ground. Then slowly lower down.<\/li>\n
      • To make things a bit harder, trying doing it without holding onto the chair.<\/li>\n<\/ul>\n

        [\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_empty_space][vc_row_inner row_type=”row” type=”full_width” text_align=”left” css_animation=””][vc_column_inner][vc_column_text]<\/p>\n

        \u201cExercise helped me to forward\u201d
        \n<\/strong><\/span><\/h4>\n

        [\/vc_column_text][vc_empty_space height=”24px”][vc_column_text]Jackie Scully built up slowly from walking to running while going through treatment for breast cancer.<\/p>\n

        ‘Exercise got me out into the fresh air during treatment and became a vital part of my self-care routine. When you are going through treatment, sometimes just the thought of exercise can make it hard to get started.’<\/p>\n

        ‘After a mastectomy and DIEP reconstruction surgery, I remember taking things slowly. I started walking on a small stretch of path. I would increase the amount of steps on this path every day. When I felt stronger, I walked further and started marking my progress by counting the number of lampposts I passed.’<\/p>\n

        ‘Making exercise part of my daily routine helped me move forward and made sure I opened that front door every day, even when I didn\u2019t feel like getting out of bed. Building up from walking to running to my first-ever race helped me take control of my body. I called it my life insurance policy.’<\/p>\n

        ‘When I reflect back over treatment, I rarely think about the surgery or the chemotherapy. I think about just how far I\u2019ve come. This year, I celebrate five years since my diagnosis. I feel happier and healthier than ever and I know that has a lot to do with exercise.’
        \n[\/vc_column_text][vc_empty_space][\/vc_column_inner][\/vc_row_inner][vc_row_inner row_type=”row” type=”full_width” text_align=”left” css_animation=””][vc_column_inner][vc_column_text]<\/p>\n

        Five tips for getting started
        \n<\/strong><\/span><\/h4>\n

        [\/vc_column_text][vc_empty_space height=”24px”][vc_column_text]<\/p>\n

          \n
        1. Start with short walks gentle stretching or deep breathing exercises<\/li>\n
        2. Find a friend to exercise with for added motivation<\/li>\n
        3. Use a walking app or pedometer to monitor your daily step count<\/li>\n
        4. Choose something you enjoy and that works with your lifestyle<\/li>\n
        5. Select a time in the day when your energy levels are higher<\/li>\n<\/ol>\n

          [\/vc_column_text][vc_empty_space][vc_single_image image=”44237″ img_size=”full” qode_css_animation=””][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text][\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

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