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women-lifting

7 Common Workout Injuries and How to Avoid Them

/28 July 2017/ All MFN blog/

As my ruthless and merciless coach always says, “No pain, no gain and you have to risk it to get the biscuit.” True as this may be when it comes to making physical progress in your workouts, there are exceptions you need to keep an eye out for.

I mean, you are human after all and there is only so much punishment that your body can take… even machines wear out. So, here are 7 common workout injuries that you should know about and great tips on how to prevent them from happening in the first place.

  1. The Famous Ankle Sprain

This commonly affects runners and joggers. Not only does this hurt like hell, it could also bench you for an entire month. If you’re a fitness fanatic like me, then that is a nightmare of profound proportions. You can easily get this running outside in uneven terrains like a rocky pathway.

Jumping on and off a pavement can also mess you up pretty badly. Even the treadmill doesn’t keep you safe from this: classic causes include jumping off too quickly or mistakenly stepping half on the belt and half off of it while it’s still running – ouch!

Preventive Measures:

The first and most important tip is to get yourself a quality pair of running shoes. The next thing you want to do is pick out a good old ankle brace just to be on the safe side. Once those are in check, you may need to rethink the terrain you run in.

Though running through the forest is a fantastic idea, make sure the path you pick is even with no rocky features or too many roots popping up all over the place.

And if you have to run indoors on your treadmill, then it is highly recommended that you get one with a clip that attaches to your clothes so that it turns off when the clip detaches from the treadmill.

  1. The Excruciation Shin Splints

You will know you have this when you get a sharp pain on the inner side of your shin bone every time you put weight on your leg. This is another common one among runners.

Although other activities that involve a lot jumping, like rope skipping, can also give you these. It is caused by a muscular inflammation and is the result of suddenly bumping up the volume of your current workout regimen.

Working out on hard, paved surfaces or using old, worn out shoes can also give you problems. You may need a doctor’s opinion once you start getting the symptoms. Some painkillers and a few weeks off should get you back up and running.

Preventive Measures:

As with ankle sprains, you will also need a good pair of running shoes for the splints. Next up, make sure that you stretch and warm up properly prior to your workout.

A few light bodyweight exercises and dynamic stretches are always a good idea. Make sure you use static stretches after your workouts to cool you off as well. As for your workouts, take it easy with the intensity increments. Don’t go higher than 10% percent with your frequencies or volumes every time you decide to take things to the next level.

  1. The Agonizing Lower Back Strains

A sudden pain in your lower back accompanied by some tenderness could be a sign that you’ve hit the threshold. This happens when you tear the muscles or ligaments in your lower back, especially the lumbar muscle.

Squatting and dead lifting with improper form or with excessively heavy weight could definitely put you at high risk. Skipping warm ups and stretches and doing side bends can also get you to this unpleasant point. Another reason could be a hunched back that causes you to overcompensate by bending backward by the lower back for upward presses. Worst-case scenarios include developing nerve compressions and herniated disks.

Preventive Measures:

First thing’s first, never skip your pre-workout warmup sets and stretches. These will get the blood flowing down lower back so that it can absorb all the stress from your workout. If you have a hunched back, then you need to start doing wall squats.

It is highly advisable to superset all the exercises in your workouts with this so as to fix your problem. Variety is key here so be sure you keep switching between workouts to improve the endurance of your lower back muscles. Lastly, your form for squatting and deadlifting should be flawless, done with the weight that you are comfortable with.

  1. The Busted Rotator Cuff

This one is common among weight lifters in the gym (or anywhere else for that matter). If you’re having pain in your shoulder every time you raise your arm over your head or reach behind your back, then this is probably the culprit.

It is made up of 3 muscles that attach the edge of the scapula to the top point of the upper arm. The work of these muscles is to rotate your shoulders externally.

The pain we are talking about here occurs because of a strength imbalance between these muscles and the deltoids. This results in an impingement or a tear in one of the muscles of the rotator cuff.

Preventive Measures:

This is a highly neglected muscle for most weightlifters. It is very rare to see anyone do any kind of external rotation exercise in the gym. This is where all the problems start. So, you need to integrate external rotation exercises to balance out strength between the rotator cuff and the deltoids. Exercises such as side-lying external rotation with dumbbells should become a staple among your shoulder workouts.

  1. The Classic Pec Tear

This happens when you tear either your chest muscle or the tendon that attaches it to the upper arm – quite the agonizing ordeal. This also happens among weight lifters within the famous benching community.

Every time you make up your mind to bite more than you can chew by adding too much weight on the bench press or chest flyes, you run the risk of getting this dreadful injury. You will feel the tear immediately when it happens before your upper arm turns color to blue-black.

Preventive Measures:

This has been said so many times, it feels cliché saying it all over again. But I’m going to say it anyway – leave your ego outside the doors of the gym. Just because overload causes muscle growth doesn’t mean you should go all Hercules with the weights.

Choose the weight that’s right for you, especially for the dumbbell bench press and pec flyes. It is also a good idea to have a spotter around so you don’t end up dropping the dumbbells behind you, causing you to overstretch your pec, resulting in the tear.

  1. The Old Rupture of the Bicep Tendon

If you are a curl junky, then you need to pay close attention here. This happens when the tendon attaching your bicep to your forearm tears and curls upwards.

It is extremely painful and it is caused by curling too heavy and uncontrolled movement that causes the arm to drop suddenly with the dumbbell or barbell in hand. If it happens to you, your bicep will become larger than usual with a blue-black coloration.

Preventive Measures:

As we said with the Pec tear, keep your ego in check and lift what you can handle. You will also want to control the weights on the way down – very important. In fact, it is this portion of the exercise, the eccentric, which comes with the most gains. So don’t neglect it. It will give you great gains and keep your bicep tendons rupture free.

  1. The Dreadful Hernia

Whether this is grosser than it is scary, I’m not very sure. It involves swelling, mostly around the belly, caused by protruding organs that tore through their encasings (ie, fascia). This is common among lifters and calisthenics enthusiasts. It happens when you hold your breath as you lift heavy objects.

This results in increased pressure that causes organs, like intestines, to pop through their encasings resulting in the bulge. Rotating your torso during one-arm dumbbell rows can also get you here. You most definitely want to dial 911 if this happens.

Preventive Measures:

Again, keep your ego in check and only lift what you can handle. The next thing you want to do is learn to breathe out through the concentric part of any exercise and breathe in during the eccentric. Also, keep your body from rotating every time you do those one-armed dumbbell rows.

For the long term, it is a good idea to strengthen your abdominal muscles so that your core is strong enough to even out imbalances that could lead you to get a hernia.

Tony John is a blogger and main Co-founder/ Editor at the BoostBodyFit.com. He loves fitness and bodybuilding. Follow BoostBodyFit on Twitter @boostbodyfit.

running-sunrise

Take Charge of Your Future Health & Fitness Future: Become Relentless

/26 July 2017/ All MFN blog/

It occurred to me recently that the only true answer to the question of how can we best accomplish our health and fitness goals consistently – and save our own lives – was to “become relentless”. I recognized this trait in myself as a boy on Maui and today I know that it is how I have maintained a high level of fitness over more than six decades of my life. I decided early on to never let myself “get out of shape”. I always wanted to be fit. In making this choice I became committed to my purpose: Never make excuses and treasure the physical gifts I had been given by always training as though today were my last on earth.

This article addresses three key principles to becoming relentless and exercising the control over your choices that only YOU can make. Nothing in life is more important than our health and if we lose it – we may never be able to get it back. We also cannot become fit because our health is a precursor to overall fitness achievement. I understand that we are confronted every day by challenges and that some of the circumstances we face are beyond our control. However, I also DO believe that the power we exercise in making our choices is always within our control. Do you want to live a fulfilling and healthy, happy, and fit life – or not? The choice is yours!

NO EXCUSES!

In my world there are no such things as excuses. We either commit to our own health and fitness future – or we don’t. There is no “in between”. I am asked frequently by people at the gym how many days I work out and my answer is always the same”. I train EVERY day if I am not sick or injured because I never want to “go backwards” and lose all the gains I have made. Every new day presents each of us with the opportunity to train mentally, physically and spiritually. What do you do to plan your day with your health and fitness needs in mind?

Most Americans are eating and sitting their way to an early death by not considering these important needs. It is as though they have turned off their brains and disconnected them from their bodies. I see this behavior every day and this pattern of “thoughtlessness” WILL become chronic if not changed. This “way of thinking” by parents then gets passed down to their children.

I see potentially obese children stuffing their faces with French fries while their parents model behaviors that are truly unhealthy. Technology is a now a major part of how

we interact with one another and this poses additional challenges for a healthy exchange of ideas and knowledge. We are “buried in our devices”!

The KEY here is NEVER MAKE EXCUSES! There is ALWAYS time to exercise your mind, spirit and body. MAKE the time. If you are not sick or injured commit yourself to your own “renewed” purpose: Train every day and NEVER LOOK BACK! Today is all any of us get. Do you want to waste while in making excuses about why you couldn’t take that walk, eat that salad, or meditate for a few moments on what you are grateful for in your life? I hope not. Regret is a terrible burden to carry into your future. Be Relentless!

LIGHT YOUR INNER FIRE!

The only true motivation is “inner inspiration”. I was inspired as a boy through my swimming coach at the time to strive for excellence and to use my talent to its highest potential. He saw me as a potential champion – even at the age of 8 – and I trained accordingly. The “fire was lit” by his belief in me and his encouragement during our training sessions. He gave me the strength to endure the many hours of repetition that it took to become skilled for competition.

I remember the joy I felt when I met with my teammates before practice. We were all friends and were close in age. The training was difficult at times but it gave me the understanding of how to become a better swimmer and maximize my talent. I knew the hard work would pay off and it did when we competed against other teams. I loved the competitive “fire” within me because it gave me purpose and a feeling of accomplishment when the training came together during our races.

This “inner fire” cannot be given to you. It has to be generated from within you. You have to “own it”. We can hire coaches to help us by inspiring and encouraging us but we have to do the work of “lighting the fire” for ourselves. It IS within each of us and this is our POTENTIAL. Don’t short change yourself. We ARE capable of accomplishing great things if we believe in our potential. This is what my swimming coach on Maui gave me when I was just beginning life as a swimmer: The belief in myself that I could become a champion.

I never forgot these lessons or his belief in me. I carried this “fire” within me during the many years that followed all the way up to this – my 71st year. I am capable of so much more today because I believed in myself and knew that every day was a gift that I could use to move myself forward – or I could have let my circumstances let me “slip” into obscurity and mediocrity. I REFUSE to live in mediocrity and I encourage you to not let this thought overwhelm you and stop you from pursuing excellence in your own life. Be relentless!

STAY THE COURSE!

Once you have decided to commit yourself to your health and fitness goals – STAY THE COURSE! Never let excuses or sloppy thinking prevent you from reaching for the “greater within you”. I have suffered badly these last 6-8 months from painful feet (plantar fasciitis) – a debilitating inflammatory condition at the bottom of both my feet characterized by searing pain. “It is often referred to as an “overuse” injury. Fifty three years of running can have this type of effect and it DID catch up to me!

It progressed to swelling in my right calf and ankle brought on by what I suspect was tearing of the soft tissue. I have not been able to run during this time so I substituted the lifecycle for cardio training and as a form of rehab it has served its purpose but I miss running very much. I KNOW that I am improving with the addition of my stretching program and new strength training methods but this time has served as a reminder to me that no matter what we do we are vulnerable to age, injury, and pain.

I have stayed the course with my training but I also know that at 70 I am not going to escape the possibilities of additional injury. I believe in the benefits of training so deeply, however, that I will NOT let anything stop me from my appointed training sessions. My time as a swimmer taught me that every action we take in support of our goals can propel us to becoming more than we ever dreamed possible.

What is your dream and what are you willing to do to fulfill it? I am willing to do what is necessary to see mine come true: Help the world become “more” by focusing all our energy on becoming happy, healthy and FIT! Be relentless!

IN CONCLUSION

Take time TODAY and review your mental. physical and spiritual needs and desires. Make an appointment with yourself that you WILL “show up” each day to work on advancing your health and fitness goals. DECIDE today to never let a moment “slip away” from you that could have moved you closer to becoming the person you were meant to be.

DECIDE TO BECOME RELENTLESS! Don’t make excuses, not the light the fire within you or NOT stay the course that you have set before you. Decide to be EXCELLENCE and pursue that idea every day – regardless of the circumstances or challenges you face. My feet will run again but I am taking the time right now to appreciate all that they have done for me over past 70 years!

Appreciate and be grateful for all that you have been given and start your day in gratitude and forgiveness. These two traits alone are omnipotent. I never will take today for granted because it is all I have. Your journey – and mine as well – has just begun. Cherish every moment and BE RELENTLESS!

Originally printed on HealthyNewAge.com. Reprinted with permission from Nicholas Prukop.

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

business-thumbs-up

What Makes a Successful Corporate Wellness Program?

/24 July 2017/ All MFN blog/

More and more companies today are rapidly and actively taking part in improving their employees’ wellness. It’s a positive development in the corporate environment because many of our daily habits are actually harmful to our health. Multitasking and continuous exposure to technology—two of the most common things we do at work—can overwhelm and end up making a person feel unproductive. Even worse, these circumstances can lead to other bad habits and more serious health conditions such as obesity, diabetes, and other chronic diseases. Not only the employees, but the company will also suffer. Inflated health care costs and decreased productivity are only some of the effects of poor employee wellness.

A corporate wellness program is a solution to remedy these undesirable effects. It can be implemented in many different ways, but the most important thing to remember is the employees are the focus of this program. Healthy and happy employees are the foundation of a successful company. Now, what does a good corporate wellness program look like? What are the factors that determine its success? And how can you design a program that actually works for your company?

A good corporate wellness program shouldn’t add to the complexity of office life. In other words, it should be simple and practical. It should also be integrated into the company structure and involves all employees. Employers must offer motivation and support to maintain the continuity of the program and therefore guaranteeing its success. Below are several concrete suggestions that you can do to implement a wellness program at your office.

Nutrition and Overall Well-Being

“Weight loss starts in the kitchen.” Don’t take this quote so literally, but look at the point it makes: good nutrition is at the core of getting healthy. With this in mind, here are some of the things you can do at your company:

Stock healthy snacks and drinks
An employee with diabetes can cost the company tens of thousands annually in health related non productivity, and that is just one single employee! Swap the candies and sodium-laden chips with fresh fruits and nuts. Stop supplying vending machines filled with soda and other sugary drinks and encourage workers to drink more water instead. Another way you can motivate workers to eat more healthily is to have lunch together so it feels more like a group effort.

Opt for stand-up desks and ergonomic chairs
Sitting for an extended amount of time can carry negative side effects, not the least of which is obesity. A Mayo Clinic study concluded that workers who sit less gain little to no weight compared to those who sit all day. Stand-up desks help employees to move from sitting to standing position easily, hence increasing physical activity. When they do have to sit, ergonomic chairs will help to support the lower back, maintain good posture, and prevent and reduce back pain.

Offer incentives to quit smoking
Studies show that smokers miss more workdays compared to non-smokers, which will eventually affect the company’s productivity. To help employees stop smoking, the company can offer financial incentives that are shown to be 3 times more likely to achieve success. [1].

Physical Health and Fitness

Be creative and turn your office supplies into workout equipment.
Anti-slip chair mats can serve as a yoga mat—a great way to get your employees moving.

Organize group activities.
Hold morning stretching and yoga sessions at work, or encourage workers to cycle to work.

Wearable technologies.
If you have a bit more budget, technologies like FitBit can help monitor workers’ activity level, fitness, and sleep quality.

Mental Health and Self Development

Let your workers socialize
Socializing can provide a small but much-needed break from routine and help workers to clear their head. A collaborative workspace will encourage and increase the workers’ chance to socialize whenever they feel necessary.

Post inspirational quotes around the office
Properly-placed motivations like quotes and appreciation of achievements fill the brain with positivity and in turn increase productivity.

Provide an open library
To help with workers’ personal growth, a company can supply various self-help and self-development books. If you’d like to be even more organized, you can arrange a book club where people can read and review books.

Revitalization

Create an employee lounge
Let your workers have a shut-eye moment to rest their brain from the hectic work hours. A short nap time can increase creativity and productivity, and also improve the memory.

Schedule break time and recess
Encourage your employees to take 5 minutes per hour to get up from their workspace and do something other than work. They can walk around, socialize, or grab some water and healthy snacks from the kitchen.

Offer extended vacation days
You can reward your employees by giving them the day off on their birthday or a short sabbatical for the best employee of the month.

Office Fun

Basically, you want your employees to enjoy coming to work. You can make this happen by holding some events at work, impromptu or otherwise, such as:

Setting up a chair race
If done properly, there’s no downside to this method. It’s fun, adrenaline-filled, and competitive at the same time!

Casual Friday
It doesn’t have to be Friday, really, but make sure to set aside one day where workers don’t have to be formal all the time. Bringing a little bit of ourselves to work is a lot of fun!

Play some music
Music is well-known to reduce depression, improve mood, and boost creativity. Make sure you choose soft tunes—loud music can be distracting.

As your organization learns to embrace healthier office habits, it can only improve employee wellness. You’ll notice that these suggestions are not overly complicated and most of them involve a group activity. But most importantly, all of them serve as a much-needed resource for your employees. You can choose which ever ones suit your company and your budget best—it doesn’t need to be this exact program.

So, are you ready to try them? Here’s a tip: start small. Implement just one of these ideas and before you know it, you’ll have healthier and happier employees, a better office environment and contribute to reducing health costs while increasing productivity.

JasonL has the people power and infrastructure to deliver office furniture from a single chair to an entire office fit-out. We are “Yes” people and have trained sales persons, interior designers, installers and office movers to make your furniture journey easy and enjoyable. You can find premium stand up desks at Jasonl.com.au

balanced-diet

2017 Sports Nutrition News from ACSM

/20 July 2017/ All MFN blog/

In this era of highly competitive sports, more and more runners, cyclists, soccer players and other serious athletes are eagerly seeking information on how to fuel optimally. Performance nutrition is also of interest to Marines, special operations troops such as the Navy Sea, Air and Land (SEAL) teams, and others in the military who need to perform at a very high level to both survive and to carry out their missions. Hence, effective fueling practices are a topic of great interest and research for the US Armed Forces.

At this year’s annual meeting of the American College of Sports Medicine (the nation’s largest group of sports medicine professionals, exercise scientists, and sports nutrition researchers; www.acsm.org), civilian as well as military exercise scientists presented the results of their recent nutrition research, some of which I have highlighted below.

This information might be of interest to you, whether you are a competitive athlete or soldier who trains for hours in the summer heat, winter cold, at high altitude, or for in preparation for a strenuous event—be it a military mission, Ironman triathlon, or an adventure race. Regardless of your reason for exercising, fueling your body wisely and well can greatly impact your ability to perform optimally today as well as invest in your future health and well-being.

Highlights of research on nutrition for military performance:

• To become a Navy SEAL, you have to go through SEAL Qualification Training. A survey of 264 of these serious “military athletes” indicates their diets rated only 56 out of 100 on the Healthy Eating Index. This is slightly lower than the score of 59 for the general US population. To the disadvantage of these trainees, their dietary patterns were low in health-protective fruits, vegetables, whole grains and fish, but high in health-eroding refined foods with added sugar, fat and alcohol. This type of eating pattern promotes inflammation. By improving their food choices (more colorful fruits, vegetables, whole grains, healthy fats), they could reduce systemic inflammation, which could enhance recovery from training, boost immune response, and help them maintain better health. As you know, an injured or sick soldier or athlete is not an asset to any team.

• Marines in training for acceptance to Special Operation Forces exercise extremely hard during their training program. One might think they would suffer from long-term undesired weight loss. Not the case. After each period of intentional severe food deprivation, the trainees manage to restore the significant amount of weight they lost. For example, in the toughest part of the 261-day training program (days 115-123), the men burned about 6,400 calories a day. They had access to only 2,400 calories of food. That’s about 4,000 calories a day less than they needed! They lost, on average, 11 pounds (4.9 kg). The Marines intuitively returned to their baseline weights after that training period, when they had access to adequate fuel. As an athlete who has dropped weight, only to regain it, you may have seen first-hand how the body works hard to defend a genetic weight. Weight is more than a matter of willpower.

• Speedy recovery from strenuous exercise is of key interest to military personnel. Beta-hydroxy-beta-methylbutyrate (more commonly called HMB; a natural by-product of protein/leucine metabolism) has been shown to enhance muscle recovery from high intensity exercise. Would HMB with supplemental probiotics (gut microbes that enhance protein absorption) be a way to enhance soldiers’ muscle recovery? To find the answer, soldiers took HMB + probiotics during 2 weeks of intense military training (carrying ~77 pounds (35 kg) of equipment while marching 16-19 miles (25-30 km) per night in tough terrain). Results of this study suggest that HMB supplementation reduced the inflammatory response to intense training. Combining HMB with the probiotic Bacillus coagulans was even more beneficial than HMB alone in maintaining muscle integrity during the intense military training.

The question now arises: Can athletes who eat a high quality diet with leucine-rich food (meat, fish, chicken, cheese, whey) + probiotic-supporting fiber-rich food (vegetables, fruit whole grains) reap the same benefits? Sounds like a winning combination to me!

• Staying healthy is important for soldiers and athletes alike; neither have time for illness due to upper respiratory tract infections (URTIs) such as colds. Would taking a high does of Vitamin D, which has been shown to improve immune function, offer protection? To answer that question, Marines in basic training received daily for 12 weeks either 1,000 IUs of Vitamin D-2 (the RDA is 600 IU) or a placebo. The majority (72%) of recruits reported getting a URTI during the 12 weeks. The high dose of Vitamin D did not offer a protective effect in this highly stressful environment. Perhaps you could instead focus on having clean hands and getting adequate sleep.

• Now that women can perform combat duty, a question arises: How well can the women perform physically compared to the men? To find the answer, 302 marines underwent comprehensive testing including strength, flexibility, balance, power, agility, and physical fitness tests (pull ups, push ups, sit ups, bench press, 2-mile run, etc). They then were stratified into three groups according to the test results, regardless of sex or body fat: best (all men), middle (mostly men), worst (mostly female).

When compared by sex, the men, understandably, tended to have less body fat—except when compared to the best performing women. The amount of the male or female marines’ muscle-mass determined athletic performance more so than their body fatness. The best-performing men and women in groups one and two had significantly more muscle than the men and women in group three. The researchers concluded that muscle mass may have a stronger association with performance during strength, aerobic, and anaerobic tests than does percent body fat. This is a good example of how the leanest athlete is not inherently the best athlete. For some athletes, building more muscle might be more important than losing body fat.

Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she counsels both fitness exercisers and competitive athletes, teaching them how to eat to win. Her popular Sports Nutrition Guidebook, and food guides for marathoners, cyclists and soccer are available at nancyclarkrd.com, as well as information about her online workshop and teaching materials.

Two women doing yoga workout at gym

Exercising with Arthritis

/17 July 2017/ All MFN blog/

Although it comes in many forms throughout the body, in general arthritis is an inflammation. There are various reasons that this condition occurs, but one thing is for sure — it can affect a person of any age and in many different situations.

Pregnant woman holding fitness dumbbells

Prenatal Exercise Program Design: Exercise Intensity

/12 July 2017/ All MFN blog/

When designing a prenatal fitness program the key components of intensity, duration, frequency, and mode are used, but specific modifications in the level of progression, supervision, and monitoring are needed in order to keep the exercise safe for mother and fetus. The goal of a prenatal exercise routine is to maintain or improve overall fitness, strength, and flexibility. Keep in mind that each woman’s fitness level and ability will vary, and as pregnancy progresses changes in her body will affect her ability to exercise comfortably.

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Exercise and Bladder, Thyroid and Prostate Cancers: The Impact of Staying Active

/11 July 2017/ All MFN blog/

Part I: Bladder Cancer

There are many reasons why a cancer patient should stay as active as possible through cancer treatment and recovery. I will begin by pointing out a few studies that show how exercise can benefit cancer patients. These studies demonstrate how exercise can reduce certain side effects from treatment, increase energy, decrease stress, and improve quality of life. In the last article of this series, I will suggest ways to develop an exercise program that based on the individual’s needs and is safe and effective.

Introduction

Research has shown that exercise can reduce the risk of getting some types of cancers. There are numerous published studies on the benefits of exercise for those with colon cancer, breast cancer, and endometrial cancer. An American Cancer Society’s newsletter stated: “Among breast cancer survivors, a recent analysis shows that getting exercise after diagnosis was associated with a 34% lowered risk of breast cancer death, a 41% lower risk of dying from all causes, and a 24% lowered risk of breast cancer recurrence. Among colon cancer, studies suggest exercise cuts death from colon cancer and all causes, and cuts the risk of the cancer coming back by up to 50%.”

The Journal of the American Medical Association reported that exercise lowers the risk of 13 types of cancers. Since there is limited research on exercise and bladder cancer, it is important to note that the results of the study showed that those who exercised the most had a 13 percent lower risk of bladder cancer. The JAMA study is empowering because it provides further ammunition as to the importance of exercise for additional types of cancers.

Studies suggest that exercise is safe and helpful for many people who are suffering from cancer and may lower the risk of some cancers. Other health benefits of exercise are weight control, cardiovascular health, increased bone density, and decreased fatigue, stress, anxiety and depression. Exercise can improve range of motion, improve endurance, and decrease the risk of lymphedema.

Exercise helps to control obesity, which is positively correlated with several cancers. Studies have shown that weight gain increases the risk of cancer and the risk of recurrence during and after treatment. Since exercise is a crucial component of weight control which effects cancer risk, exercise needs to be considered as part of the treatment plan.

How does exercise play a role in cancer prevention, control, and cancer outcomes?

  • During exercise, epinephrine is released which helps natural killer cell infiltration.
  • Exercise may restore normal gene function and may influence tumor-suppressing genes. There is a relationship between hypomethylation and hypermethylation and cancer cells.
  • Exercise can affect hormone levels
  • Exercise reduces insulin, increases IGF-1, and decreases leptin and may have an anti-inflammatory effect.

What does the research show for bladder cancer?

It has been observed that exercise can improve outcomes for those with bladder cancer. Research conducted by J. Vallance suggests that strength training and aerobic exercise can improve psychological and physical issues for those with bladder cancer and increases the chance of survival.

In May of 2007, “Associations between Exercise and Quality of Life in Bladder Cancer Survivors: A Population-Based Study” by Kristina H. Karvinen et al was published in Cancer Epidemiology and Biomarkers. The authors examined the association between exercise and quality of life in a sample of 525 bladder cancer survivors. They found exercise to be negatively associated with several aspects of fatigue. The study also suggested that active bladder cancer survivors have improved mood and energy and quality of life.

In 2016, “Lifestyle factors and health-related quality of life in bladder cancer survivors: a systematic review” by Gopalakrishna, reviewed the literature on the associations between lifestyle factors and quality of life in bladder cancer survivors. Their conclusion was that there is some evidence for a positive association between quality of life and physical activity.

Kellogg Parsons, MD, an associate professor of Surgery at the University of California, San Diego, discusses modifiable lifestyle factors associated with bladder cancer on onclive.com. Parsons and his team found that participants who had any amount of physical activity had improved survivorship compared to those with no physical activity.

A recent study in by Cannioto et al in Cancer Epidemiology reports an association between living a life with little to no recreational physical activity and an increased risk for bladder cancer. The study suggests a connection between being inactive and increased risk of cancer.

In summary, we know that physical activity reduces the risk of numerous diseases. Now we have additional evidence, that it may also reduce the risk of bladder cancer.

Physical Activity in Bladder Cancer Patients

The sooner the patient starts to exercise the better. Starting before surgery and treatments and continuing during treatment can lead to a better recovery with less complications and medications.

Survivorship can serve as a strong motivator to make positive lifestyle changes. Everyone’s situation is unique. Accordingly, exercise needs to be tailored to individual people, taking into account their overall fitness, diagnosis, and other factors that could affect safety.

Regular physical activity can help rebuild a patient’s strength and energy level and help manage other health related issues. Health issues like diabetes, and cardiovascular diseases are a leading cause of death in cancer survivors and those without cancer. Managing health related issues through exercise could increase survival.

Some cancers and cancer treatments may result in incontinence. A side effect of biologic treatment may include irritation of the bladder, an urgent need to urinate, frequent urination, or incontinence.

Incontinence can occur in men or women with bladder cancer and last for a short time or longer. There are different types of incontinence, ranging from mild to severe. Some examples are: stress incontinence can cause a person to leak urine during activities such as coughing, laughing, sneezing, or exercising, urge incontinence is a sudden, urgent need to urinate and continuous incontinence is not being able to control the bladder at all.

Kegel exercises strengthen your pelvic floor muscles to control urine flow. The pelvic floor muscles are comprised of the bladder, sphincter and the pubococcyges muscle. These muscles are used to stop the flow of urine. You can find your pelvic floor muscles by squeezing your sphincter and contracting the urethra to stop the flow of urine when using the bathroom.

Exercise can help control incontinence without medication or surgery. It is wise to start Kegel exercises before surgery and treatments and to work with a pelvic floor specialist.

Kegel Exercise

Perform the Kegel 10 times holding for 5 seconds each. Try to do this four times per day. Take a 5-second break between each repetition. It may take several weeks or months to be able to contract your muscles for 5 seconds at a time, or to repeat it 10 times. If you perform the Kegel several times per day, your pelvic floor strength should improve.

Tips

  • Try not to use the surrounding muscle groups in the buttocks, legs and abdomen.
  • Try to lift the pelvic floor upward.
  • You can perform this exercise in any position: standing, sitting, or lying in bed.
  • Kegels can be done at any time, such as while watching TV, waiting in line or driving.

Part 2 will focus on thyroid cancer. Contact me at caroljmichaels@gmail or go to www.CarolMichaelsFitness.com or https://www.nfpt.com/product/cancer-recovery-specialist to find out about cancer exercise programs in New Jersey and cancer continuing education courses.

Carol J. Michaels is the founder and creator of Recovery Fitness® LLC, located in Short Hills, New Jersey. Her programs are designed to help cancer survivors in recovery through exercise programs. Carol, an award winning fitness and exercise specialist, has over 17 years of experience as a fitness professional and as a cancer exercise specialist.

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