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| FAQs Solo Fitness frequently answers questions from it clients, as well as the media and other health and fitness related organizations. Please Note: Please click on the below to learn more information about: Cancer
Q:
"I have recently been diagnosed with leukemia and am undergoing
chemotherapy. I feel so fatigued. Getting out of bed to get some water
is a chore! But my body feels stiff in bed. Are there any exercises I
can do while lying in bed when I’m feeling up to it?" A:
Not only the mental exhaustion and the physical fatigue of going through
any cancer treatment can be overwhelming, but to feel so lousy that the
thought of exercise seems like impossibility. Just moving your legs and
arms will help maintain some physical function help with your well
being. Walking when possible, down the hall or around your table can make
a difference. Q:
"I am recovering from breast surgery and I am prone to lymphedema.
Are there any exercises I should stay away from?" Q:
"I am recovering from breast reconstruction surgery; I had a tram
flap procedure. I want to work on my abdominal areas, but am now prone
to hernia. What can I do?" A: Since the reconstruction surgery uses part of your abdominal muscle to reconstruct the breast, standard sit-ups (lifting your head and upper back off the floor for sit-ups) can be difficult for a few months post surgery, I recommend pelvic tilts, isometric abdominal exercises that contract the muscle but there is no movement, so slowly bring the muscle strength back.
Q:
"How long, how hard, and how many calories should I be
burning?" A:
Exercise for approximately 20-40 minutes, until you can still
talk, but not sing. You should be burning approximately 300 calories,
including aerobic and muscle strengthening. Q:
"Why am I thickening around the waist? How can I get rid of
this?" A:
The thickening may be a result of menopausal transition, which
affects your body's hormones. You can reduce this with a consistent
aerobic regiment and muscle strengthening, focusing on torso. Q:
"How do I determine my bone density? What's the best exercise(s)
for my bones?" A:
A bone densitometry test is the best measure of your bone density. The
best exercises are to be on your feet, with an additional full-body
muscle strengthening routine. Q:
"I know I should lift weights, but I don't want to bulk up. How
can I get tight and firm muscles in the meantime?" A:
Use weights that you can comfortably lift and do fifteen repetitions.
Don't use heavy weights. Q:
"How does the medication I'm taking affect my exercise?" A:
Consult your physician regarding the specific medication you are taking.
In general, medication can affect heart rate, water retention and blood
pressure. Base exercise on perception of how you feel, not your pulse.
Also, many medications require you to drink more water. Q:
"Keeping it short and sweet, what are five exercises I can do on
my own, at home, without having to think too much about?" A: (1)
wall pushups, (2) one-arm row, (3) sit-ups, (4) press-ups, and (5) door
stretches Q:
"I'm achy and stiff in the morning, what can I do to alleviate
this?" A:
Stretch before you get out of bed in the morning, and more throughout
the day. Warm-up for a longer period of time before you exercise. Q: "Are
there any fun step or aerobic class for the foot-impaired?" A: Beginner
classes at the gym and videos. You should repeat videos until they
become easier and then move to the next level. "Live and Be
Well" is an excellent video I made specifically to address this
issue Q: "Me,
a stress test? Aren't men the only ones who had to worry about heart
disease? I thought I only had to worry about breast cancer."
Q: "My cholesterol is 230, however my HDL is 82 and I am 57 years old. I am not able to take HRT for other risk factors, what can I do through exercise to help maintain my health?" A: Even though your total cholesterol is a bit high (over 200mg/dl), your HDL cholesterol is high also which is preferable. Along with a healthy diet, it is recommended to do aerobic activity as stated by the American College of Sports medicine – “ frequency – the majority days of the week, 10-30 minutes in duration” Q: "I am on beta-blockers for my high blood pressure. Will this affect my heart rate during exercise?" A:
Not only does this medication lower your blood
pressure during rest and exercise, but it can also lower your heart rate
during rest and exercise. So the target heart rate zone numbers may not
be applicable for you. Rely more on your perceived exertion - you
should be able to talk but not sing when exercising at the appropriate
rate.
Q:
"I have recently been diagnosed with osteoporosis of the spine. I
want to continue my exercises but I am scared not to cause a fracture.
What should I be doing?" A:
It
is important to remain active during this time and to primarily focus on
weight bearing and strength training exercises, to maintain muscle
strength, balance, reaction time and to decrease the risk of falling.
Not recommended is forward bending, as to pick up something or to do
curl-ups for your abdominals, twisting of the spine, or high risk
activities. Q:
"I have osteoporosis and have already had a hip fracture. It is
difficult for me to stand on my feet for a long period of time,
therefore; I like to swim. But since that is a non-weight bearing
activity, what else should I be doing for my bones? A:
Continue
to swim, a great form or exercise and cardiovascular health. It is
important to incorporate strength-training exercises for the whole body
while focusing on hips, spine and wrist. Q: "I do not have osteoporosis and I do not want to get it…since it is in my family history what should I be doing?" A: Prevention is the way to go!! Maintain a healthy weight while getting all you r nutrients, particularly Calcium, Vitamin D and others, while focusing on weight-bearing aerobic activity the majority days of the week, along with strength training exercises and flexibility exercise. Q:
"I do not belong to a gym so I usually go outside for my walks for
activity. Since the cold weather has arrived, what can I be doing inside
without any fancy equipment?" A: Look around your home. The stairs can service as aerobic activity. Choose one and go up and down one of them carefully for a few minutes… use the wall for wall-push-ups, soup cans for weights, buy an exercise video (the National Osteoporosis Foundation’s Be BoneWise Exercise – is a great option.) Be creative!
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