Exercises For Cancer Patients: It’s More Important Than You Think!

WE COMBINE THE WISDOM OF TRADITIONAL CHINESE MEDICINE, MODERN TECHNOLOGY, AND PATIENT-CENTERED CARE FOR YOU TO THRIVE IN TODAY’S FAST-PACED WORLD. Share If you are a cancer warrior, you are not alone in wondering how long after you are done with treatments should you start an exercise routine, especially when you may be feeling fatigue and nausea from treatments. The best way to find out is to consult your oncologist and care team! Research found, those who exercised regularly had 40% to 50% less fatigue, the primary complaint during treatment. [1] Today, we will share more on how exercise can help cancer patients and specific exercises for cancer patients to practise. Benefits of Exercise for Cancer Patients [2] According to the U.S Department of Health and Human Services Physical Activity Guideline 2nd edition, cancer survivors (post-treatment) should engage in regular physical activity to reap the health benefits of it. For adults with breast, colon, or prostate cancer, greater amounts of physical activity help to lower the risk of dying from their cancer. Cancer survivors who are physically active have a better quality of life, improved fitness and physical function, and experience less fatigue. Physical activity also plays a role in reducing the adverse effects of cancer treatment, in particular, some cancer patients are at increased risk of heart disease and physical activity can help reduce this risk. As cancer prevention, being physically active significantly lowers the risk of developing cancer. Research shows that adults participating in greater amounts of physical activity have reduced risks of developing cancers of the Breast, Colon, Lung, Bladder, Endometrium, Oesophagus, Kidney and Stomach. Therefore, it is beneficial to engage in exercise at all stages of cancer – pre, during and post-treatment. Recommended Amount And Type Of Exercise For Cancer Patients The following recommendations are general guidelines from the U.S Department of Health and Human Services. Cancer patients should adjust the intensity and frequency of activity according to their body condition. If unsure, it is best to consult a professional for an activity plan tailored to each individual’s ability. TCM’s approach towards cancer management is a personalised one which takes into consideration the type and stage of the cancer, the type of western treatment used, and the general body constitution of the patient. Hence, it is best for all cancer patients to consult a licensed TCM practitioner for a treatment and diet plan tailored to their specific needs. That being said, there are still some easily accessible foods that cancer patients can safely incorporate into their own diet during and after chemotherapy/radiotherapy to combat the known side effects of these treatments. a) Cardiovascular Training Cardiovascular exercises are also known as aerobic exercises, these are activities that get your heart pumping. Most people think of running and swimming when it comes to cardio activity but there are many other types of cardio exercises with varying levels of intensity. Always start with low-intensity activities before progressing your way up. The key is to ensure you work out at a pace and intensity that your body can handle. It is recommended to perform 150 – 300 mins of moderate-intensity cardio exercise a week. To meet this, you can opt for moderate-intensity, vigorous-intensity activities or a combination of both. It takes less time to get the same benefit from vigorous-intensity activities as compared to moderate-intensity activities. As a general rule of thumb, 2 mins of moderate-intensity activity counts the same a 1 min of vigorous-intensity activity [2] Pro-tip: It is best to spread out your aerobic (cardio) exercise evenly through the week. For example, the patient can work out 5 times a week, each time doing a 30min session of moderate-intensity exercise. This adds up to at least 150mins/week. Recommended cardio exercises for cancer patients: 1. Power Walking (moderate-intensity activity) Simply pick up the pace, you don’t have to power walk like professional athletes! This is a great option for an easy low-impact cardio workout and is suitable for those with a weaker body. Otherwise, normal walking is also counted as cardiovascular exercise. Even a 10 min walk can benefit your heart health. [3] 2. Hula-Hooping (moderate-intensity activity) https://youtu.be/d9e4R-j0PWI For a family-friendly activity, try hula-hooping with your children! It can provide similar results to other types of cardio activities like dancing. There are weighted and regular hula hoop options – both are a good way to get your cardio workout. [4] 3. Swimming (vigorous-intensity activity) It is a low-impact form of cardio workout that protects your joints and at the same time keeps your heart rate up. It is also a great full-body workout! 4. Trampoline Rebounding (vigorous-intensity activity) https://youtu.be/U8Blm2irGQE Sounds like a child’s activity but it is more beneficial for your health than you expect! Not only does rebounding on the trampoline work your heart, but it also improves your lymphatic circulation. Rebounding on the trampoline can aid the opening and closing of your lymphatic valves simultaneously to increase lymph flow by as much as 15x. [5] With better lymphatic flow, toxins and harmful substances are filtered and cleared by the immune system more effectively which thus improves your immunity. Rebounding on a trampoline also prevents excessive pressure on your joints so that you can work out for a longer period of time without affecting your joints!  Read more about your lymphatic system 5. Cycling (vigorous-intensity activity) A highly versatile form of exercise where you can choose to ride on a flat path or on tougher terrains if you are up for a challenge. Cycling is a good cardio workout that strengthens your lower body (legs, hips and glutes) but at the same time gentle on your back, hips, knees and ankles. [6] We recommend taking your bike out for a ride at the nearby park to enjoy the fresh air. Otherwise, a stationary bike at the gym does the trick too. b) Muscle-strengthening Training Muscle-strengthening activities of moderate/greater intensity involve working the major muscle groups of the body – the legs, hips, back, chest, abdomen, shoulders, and

Yoga for Cancer Patients and Survivors | Pranayama Breathing Technique for Recovery

WE COMBINE THE WISDOM OF TRADITIONAL CHINESE MEDICINE, MODERN TECHNOLOGY, AND PATIENT-CENTERED CARE FOR YOU TO THRIVE IN TODAY’S FAST-PACED WORLD. Share Cancer can be a terrifying ordeal for many due to the painful treatment regimens, stress and emotional trauma. During the patient’s journey to cancer recovery, they often experience sleep disturbance, anxiety and fatigue on top of the stress of usual life challenges. Today we share more about yoga for cancer patients and survivors as well as practical breathing exercises that cancer patients can do from the comforts of their home! Despite numerous improvements and advancements made in cancer treatment, there is a lack of effective symptom management solutions. Even with pharmacological interventions targeting cancer-related fatigue, the effects of these drugs often vary depending on the individual’s condition. As a form of behavioural intervention, Pranayama (Yogic Breathing Techniques) practice is a great tool that can help ease discomforts that cancer patients and survivors experience – we highly recommend this type of yoga for recovery! What is Pranayama? It is common for us to hear about Yoga, but what exactly is Pranayama? Pranayama is the 4th limb of the eight-field path of Yoga, which works with the mind and the organs of respiration. It is both a physical practice and a form of meditation. When broken down, ‘Prana’ can mean life force or breath, and ‘Ayama’ is control or regulation. Hence, Pranayama can be known as the regulation of breath. The goal of Pranayama is to strengthen the connection between the body and mind as well as promote relaxation and mindfulness. Through controlling the breath, this practice helps supply the body with oxygen while removing toxins, allowing the practitioners to reap physiological healing and health benefits. How can Pranayama help with Cancer? While Pranayama cannot cure cancer, it can help patients cope with the symptoms associated with cancer treatment as well as heal the mental-emotional stress they experienced in their cancer journey. It is a safe and effective way to counteract many of the negative physical and emotional effects of cancer. The goal of Pranayama is to strengthen the connection between the body and mind as well as promote relaxation and mindfulness. Through controlling the breath, this practice helps supply the body with oxygen while removing toxins, allowing the practitioners to reap physiological healing and health benefits. Benefits of Pranayama for cancer patients 1. Relieve Fatigue Based on the British Journal of Cancer, fatigue is one of the most prevalent cancer-related symptoms and it often causes the most adverse impact on the patient’s functional abilities and quality of life. Several studies conducted have shown that an increase in the Pranayama practice is correlated with a decrease in fatigue observed in patients. [1][2] 2. Reduce Stress Battling cancer does not only affect the physical body but also emotional and mental health. Cancer journeys can be stressful and may cause patients to feel depressed and anxious. Pranayama can reduce stress levels by supporting the parasympathetic nervous system, activating what is commonly known as the “relaxation response”. A 2013 study showed that Pranayama can improve one’s perceived level of stress! [3] 3. Improve Sleep When your body is under constant physical and mental stress, it can keep you from falling asleep and staying asleep. Pranayama can help with insomnia and make it easier for cancer patients to relax at night. It is possible to feel Pranayama’s effects with just 5 minutes of practice. According to a study, breathing rates and heart rates slowed down within 5 minutes of Bhramari Pranayama (a breathing technique) practice. This calms the body down and prepares cancer patients for restful sleep. [4] 4. Increase Mindfulness Breathing is something we normally do without giving much thought to it. But when practising Pranayama, it is important for one to be aware of the breath and how it feels. The practise focuses on the present moment, not the past or the future – this is what we mean by mindfulness. Research has shown, those who practice Pranayama display a higher level of mindfulness in comparison to those who do not. They are also able to regulate their emotions better, showing less signs of aggression. [5] So let’s get started on the practice! Today, we will be sharing 3 simple Yogic Breathing exercises that you can do at home to ease symptoms and ailments resulting from cancer or cancer treatments. For cancer patients and survivors who are unfamiliar with the Pranayama practice, consult your doctor before trying these. As everyone’s condition is different, it is important to seek precautionary advice from a health professional. Always remember to listen to your body as you do not want to push yourself to the point of pain or excessive discomfort. Exercise 1: Nadi Shuddhi Pranayama (Alternate Nostril Breathing) Benefits: Relax your body and mind, reduce anxiety, induce deeper sleep, and promote overall well-being. How to practice 1. With a thumb, hold down your right nostril to allow inhalation only through the left. Take a deep breath. 2. Close your left nostril with your ring finger and exhale slowly through the right. 3. In the same position, inhale with your right nostril. 4. Close the right nostril with your thumb and exhale slowly through the left. 5. Repeat this sequence for 10 rounds. Exercise 2: Bhramari Pranayama (Humming Bee Breath) Benefits: Relax your body and mind, reduce anxiety, induce deeper sleep, and promote overall well-being. How to practice 1. Sit in any comfortable crossed-leg position with back and neck erect. 2. Keep your tongue to the upper palate and close the lips. 3. Close your ears with thumbs and cover eyes with remaining fingers. 4. Inhale deeply and produce the humming bee sound while exhaling from the throat. 5. Continue this practice for 10 rounds. Exercise 3: Hands In & Out Breathing Benefits: Overcome fatigue, make the mind more active to carry on with your day and promote overall well-being How to practice 1. Sit with your back erect and lengthen the arms in the front