Please Note:
The ideas and suggestions contained in this website are not intended as a substitute for consulting with your physician or as medical advice. All matters regarding your health require medical supervision.  Any undertaking of the suggestions or exercises in this website is at your discretion and sole risk.

Please click on the below to learn more information about:

Cancer
General Fitness
Heart Disease
Osteoporosis

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?"

A: Some exercise is good for your arm that can be affected by lymphedema (swelling of the arm because of lymph node removal), it can facilitate in lymphatic drainage and keeping your arm stronger while maintaining range of motion, which can become limiting. Pumping your hands or lifting your arm whenever possible can also facilitate drainage. 

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.

General Fitness:

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."

Heart Disease:

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 am 48 years old and 30% body fat. I have heard that after menopause it is harder to loose the excess weight. I’m getting close! What can I do to decrease my chances of having a heart attack?" 

Osteoporosis:

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!