Exercise: “Get into the Groove…” and Move!

I used to exercise to offset the intake of wine and nachos.

A few extra step aerobic classes or Tae-bo sessions and, “Voila!” back to normal.

Alas, that stopped working MANY years ago.

Now, I exercise – or, I prefer to say, “move,” to get lymph flowing and better balance my immune system.

Some of my favorite ways to move:

Walking – This ranks as “best in class” for me. Especially outside in nature. I’m a fast walker and can sometimes move into something that looks like “wogging,” a combination of a walk/jog. Yep, I look ridiculous. And, yep, I feel super alive. But, I enjoy slow, too.

Last August I “loped” around NYC for the entire day, racking up over 35,000 steps and seeing a ton of Manhattan!

fitbit

My “half marathon” around NYC!

Rebounding (Mini Trampoline) – I do this one in short bursts. I weave it in to help me have a High Intensity Interval Training (HIIT) style of workout. I do a combination of two minutes on the treadmill, two minutes on the trampoline, two minutes of strength training, rinse and repeat… My Fitbit records it as a Basketball workout, which always strikes me as funny because I’m 5 feet tall.

Qigong – I started this peaceful practice when I was healing and continue to incorporate it into my morning and evening routines. I also add the moving and breathing techniques to many of my yoga and meditation classes.

Yoga – Yoga reduces my overall stress level and allows me to appreciate the state of my body on that particular day and point in time. It slows down my racing mind and increases awareness of how interestingly my body fits together. The final relaxation, or

xenasavasana

Sweet Xena (RIP) had the best savasana evahhhh!

savasana, is the cherry on the sundae! When I was younger, I used to skip it. These days, I take a yoga class BECAUSE of those final minutes of sweet stillness. I learned about yoga4cancer when I was recovering from surgery. A friend gifted me with this book and I followed the exercises as I healed. Now, I’m a certified teacher in the y4c methodology.

Cardio Kickboxing – This one is fun and brings me back to the glory days of Tae-bo. I feel strong and have fun doing it. There’s inspiring music, light weights, and I can constructively get out any latent aggression. S*^%*^o)#@%^r!!!

My cancer diagnosis prompted me to appreciate my body and love it more than I ever had before. I was so sad and scared at first, but then became so grateful for how well my body healed and continues to heal. The medication I am on has hurtled me into early menopause (THAT’s a future post – Oh, boy!). I’ve watched the scale steadily increase over the past few months and it’s been hard not to freak out. Both my oncologist and oncology naturopath explained how my body is doing exactly what it’s supposed to do – it wants to offset the drop in estrogen by adding fat. But, fat can increase chance of recurrence, so I get stressed. But, stress can increase the chance of recurrence, so… I now focus on figuring out how to “be” with this new way of being. In the meantime, I move daily to balance my immune system. I eat nutritious foods. I meditate to reduce stress. I honor sleep. I practice gratitude for my body and work on navigating the changes I’m going through as positively as I can (and I carry a collapsible fan in my purse).

What helped: The Steps to Wellness Program at The University of Vermont Cancer Center. This program is open to any cancer survivor. It’s a 12 week supervised group exercise program which includes educational workshops on lifestyle management. The American Cancer Society recommends either 150 minutes of moderate exercise (that’s just 21 minutes a day!) or 75 minutes of vigorous exercise – or a blend of both – each week to help prevent recurrence and optimize recovery and overall health. Strength training is recommended at least two days a week.

What I wish I knew earlier: After many months, the weight gain WOULD eventually stabilize. It’s slooooow coming back off, but it’s finally beginning to occur.

Some things you can try right now:
Get up and go! Pick something that brings you joy. Like to dance? Try something like Zumba. Like to bike? Hop on a scenic path or try indoor cycling at a place like REV. Like being on the water? Try a kayaking adventure. Choose something FUN that you’ll welcome doing. I have been attending a Monday night Pilates class at Peace of Mind Pilates for the past nine years. An added bonus from this weekly ritual? I’ve formed forever friendships.

kayak

Have fun in nature with friends!

Break it up. It takes seven minutes to walk from my cubicle to the end of the parking lot and back. It clears my mind and always makes me more productive. If done three times in 8 hours – BAM! – 21 minutes of moderate activity.

Practice gratitude. Gosh, our bodies are freakin’ amazing. Think about it. That wonderful heart of yours has been pumping since you came into being. Your eyes are taking in this text and your brain is translating what it means. Maybe you’re listening to music, the sounds of nature or the laughter of someone you love. Or you’ve recently wrapped your arms around someone special – or petted a beloved animal friend. Perhaps you enjoyed an aromatic and delicious dinner. Your body is the vessel that carries around the unique spirit that makes you YOU for this precious slice of time. Walk, run, jump, play, and celebrate the body you have! Cherish it. Love it. MOVE it.

What are some of YOUR favorite ways to “move it, move it?”

Next Up: Food, Glorious Food!

Medical Disclaimer: This blog is not intended to diagnose, treat, cure or prevent any disease. Medical advice must only be obtained from a physician or qualified health professional.

Geri Ann Higgins, owner of Fully Present, is a breast cancer survivor, Certified Health & Wellness Coach, Registered Yoga Teacher, Certified Yoga4Cancer Teacher, Reiki Master, Tarot coach and Marketing & Communications professional. Learn more at http://www.FullyPresentwithYou.com

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