Fitness

Research supports the fact that to get strong after cancer, to help prevent a reoccurrence of some cancers, and for overall well-being, it's important to GET MOVING! Sometimes you just need a bit of help to GET GOING.

LIVESTRONG: A 12- week program for cancer survivors who have become de-conditioned or chronically fatigued from their treatment and/or disease. With the help of a Cancer Specialist Trainer, participants are given the tools and guidance to begin or continue their journey of wellness. This program was designed by the LIVESTRONG Foundation and Stanford University. Program goals are to help participants build muscle mass, muscle strength, increase flexibility and endurance, and improve functional ability. The program is tailored to fit the specific type of cancer and/or needs therefore some individuals will meet one on one, while others meet as a group. For more information contact the YMCA in Appleton or Apple Creek- Linda VanEgeren 920-954-7629, Fox West - Kristin Rice 920-560-3413, Heart of the Valley - Colleen Eichsteadt 920-830-5711, Neenah/Menasha- Susan Hildebrant 920-886-2127, Oshkosh - Dan Braun 920-236-3380 Cost: Free

STAYSTRONG: A  program designed to be an extension of LIVESTRONG. Instructors guide participants through physical activity sessions to help achieve personal wellness goals. Free to all graduates of LIVESTRONG and includes a free 9 month membership at the YMCA. For more information contact Linda VanEgeren 920-954-7629. Cost: Free

PEACE (People Exercising After Cancer Enters) is a free individualized exercise program for people that have had a cancer diagnosis - either newly diagnosed or a long term survivor. PEACE involves gentle flexibility, strengthening, balance, endurance and relaxation training. If appropriate, weight lifting, bike, treadmill, elliptical and NuStep machines are used. This certified oncology rehabilitation program is taught by a member of the physical therapy staff. Sesions are Tuesday and Thursday 1:00 - 3:00 p.m. at Mercy Medical Center in Oshkosh, 5th floor exercise room. Please call Mercy Oakwood Outpatient to register at 920-223-0568. Cost: Free

Seasons of Life Empowerment offers free Integral Tai Chi and Qigong classes to try this form of fitness. Owned by a cancer survivor, her mission is to share the practices that empower people to enhance their health and wellness. For more information visit www.seasonsoflifeempowerment.com.

Articles

Daily Walk May Cut Your Breast Cancer RiskBack to Top ^

Older women who walk every day may reduce their risk of developing breast cancer. And those who exercise vigorously may get even more protection, according to new research.

The study of more than 73,000 postmenopausal women found that walking at a moderate pace for an hour a day was associated with a 14 percent reduced breast cancer risk, compared to leading a sedentary lifestyle. An hour or more of daily strenuous physical activity was associated with a 25 percent reduced risk, the study found.

This is welcome news for women who aren't very athletic.

"The nice message here is, you don't have to go out and run a marathon to lower your breast cancer risk," said study researcher Alpa Patel, senior epidemiologist at the American Cancer Society, which funded the study.

"Go for a nice, leisurely walk an hour a day to lower risk," Patel advised.

Breast cancer is the leading cancer among women. In the United States, about one in eight women will develop the disease in her lifetime.

The women who reported moderate exercise walked about three miles an hour, or about a 20-minute mile. The more vigorous exercisers participated in such activities as fast walking -- about 4.5 miles in an hour, the equivalent of a light jog, Patel said -- moderate cycling or lap swimming.

Those who walked seven hours or more a week, even without engaging in other recreational physical activity, reaped protective benefits compared to those who walked three hours or less a week.

The message is encouraging, Patel said.

This is "a good news study for women," said another cancer expert, Dr. Laura Kruper, who was not involved with the research.

The findings add to the accumulating evidence about exercise lowering breast cancer risk, and present a goal that is reachable for most women, said Kruper, co-director of the breast cancer program at the City of Hope Cancer Center in Duarte, Calif.

"This is something nearly every woman can do," Kruper said of exercising moderately for an hour daily.

"This is not running a marathon," she said.

Her advice to sedentary women who want to reduce their breast cancer risk: "If you get off the couch and walk around, it would help."

Why does exercise appear to lower breast cancer risk? The mechanism is mostly hormonal, Patel said. Breast cancer risk is affected by lifetime exposure to estrogen, with more exposure increasing risk. Older, physically active women have lower levels of estrogen than their sedentary peers.

Besides exercising, women who want to reduce breast cancer risk should maintain a healthy body weight, Patel said, and if they drink, they should limit alcoholic beverages to no more than one daily. Kathleen Dohen, HealthDay News


Sitting Too Much Increases Cancer Risk in WomenBack to Top ^

By Stacy Simon

Researchers from the American Cancer Society have found that women who spend 6 hours or more of free time sitting per day have a 10% greater risk of getting cancer than women who spend less than 3 hours of free time sitting per day.

They were also more likely to develop certain types of cancer: multiple myeloma, ovarian cancer, and invasive breast cancer. Sitting time did not increase cancer risk for most men in the study.

The study analyzed information from 77,462 women and 69,260 men enrolled in the American Cancer Society Cancer Prevention Study II Nutrition Cohort. Women were followed for an average of 15.8 years and men were followed for an average of 13.2 years. Researchers compared how many hours participants reported sitting in their free time to their risk of developing cancer.

None of the participants had cancer when the study started. Between 1992 and 2009, 12,236 women and 18,555 men were diagnosed with cancer. In women, sitting 6 hours or more a day during free time was linked to a 65% greater risk for multiple myeloma, a 43% greater risk for ovarian cancer, a 10% greater risk for invasive breast cancer, and a 10% greater risk for any cancer at all, compared with women who sat less than 3 hours a day during free time.

The increase in risk stayed the same even after the researchers adjusted for amount of physical activity, BMI, age, and other factors. The same pattern did not hold true for men. In the study, free time spent sitting increased cancer risk only for obese men.

The study was published online June 30, 2015 in Cancer Epidemiology, Biomarkers and Prevention.

Those who sit less live longer

Previous studies have found links between sitting time and dying younger for men and women. Alpa Patel, PhD, co-author of the study and also American Cancer Society Strategic Director, Cancer Prevention Study 3, says sitting is linked to dying younger even for people who get a lot of physical activity.

The American Cancer Society recommends adults get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of these), preferably spread throughout the week, and limit time spent sitting when possible.

Patel says at home, people can make small changes that reduce their sitting time such as standing up while folding laundry and watching TV. At work, she recommends:

  • Parking farther away from where you're going, so you walk more
  • Standing during conference calls
  • Making short meetings "standing" meetings, if you're the organizer
  • Taking a 1-2 minute standing or walking break every hour

Patel says, "For optimal health and cancer prevention, meet physical activity recommendations and reduce time spent sitting."

Citation: Leisure-time spent sitting and site-specific cancer incidence in a large US cohort. Published online June 30, 2015 in Cancer Epidemiology, Biomarkers and Prevention. First author Alpa V. Patel, PhD, American Cancer Society, Atlanta, Ga.

Reviewed by: Members of the ACS Medical Content Staff

"I found it best to be honest with my coworkers…I warned them to beware – I may wipe off your keyboard before I fix your computer!" LuAnn, Breast Cancer Survivor. Appleton

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