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: Flashes & Fear

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

Birdwatching

The songbirds were more vocal, bringing literal “cheer, cheer, cheer…” with the warmer weather. Vermont has to go through sticks, dead leaves and lots of mud to get to spring, but at least our fine feathered friends signal when we are heading in the right direction.

I had taken the day off. With my surgery the next morning, I wanted to tie up loose ends in order to feel grounded and centered by nightfall. Mom and I planned to spend the morning decluttering closets and the afternoon shopping for button-down and zip-up tops. It was recommended that I wear them during recovery, since I wouldn’t be able to get my arms overhead for a while.

As we stepped into my car, I heard the distinct, “Birdie, Birdie, Birdie” call of a male cardinal right above my head. I’ve always loved cardinals. I looked up and said to my mother, “That’s a good sign.” She agreed. We humans are meaning-making beings and I was taking in all the positive signs I could get.

The next morning, he greeted us again. I told my family that he was “cheer-ing me on” as we headed to the hospital. Hey, doses of humor are helpful.

A while later, I arrived in the pre-op bay. I put on my hospital johnny and socks and got onto the bed. On the wall to the right of me was a framed picture of a male cardinal. Was he following me?

The day after surgery, I went downstairs to my living room. I had turned this into my

cardinalfriend

View from my rocker: Mr. Cardinal perching

downstairs “sanctuary space” where I could meditate, read, journal, relax and visit with friends and family.

I sat in my rocking chair (read why rocking is so good for you HERE!) and in less than a minute a male cardinal flew onto the holly bush directly in front of me. I let out a little laugh and smiled. I spent a few moments admiring his beauty until my two indoor cats came into the room. Within moments of their arrival, they headed straight to the window to let out their own unique chirps and chattering.

As days moved into weeks, I enjoyed seeing (and hearing) more birds arriving with the warmer weather. In addition to the cardinals, there were chickadees, yellow-rumped warblers, pine warblers, evening grosbeaks and many more. Buds and blossoms were bursting into being. The season of renewal and new beginnings perfectly aligned with my healing.

In the mornings, the dawn chorus would temporarily wake me, signifying another day

dieselbywindow

Diesel wondering where his scarlet friend went…

had arrived. For the first couple of weeks, I’d drowsily listen and then fall fast back to sleep.

I began walking right away, as per my surgeon’s instructions. I alternated stillness and movement to harmonize optimal healing. Short walks turned into longer jaunts. Hills were added. The birds graced me with their musical serenades, aerial acrobatics and architectural creativity.

I once heard that the most important thing we have in common with all of the creatures of Earth is our breath. We are all breathing right now. We are Life. Try and be a little more present in yours today. I know that I certainly will.

What helped: Watching birds through the window and on my walks. Listening to the dawn chorus and giving thanks for the new day ahead (before falling back asleep!).

What I wish I had at the time: If I had a bird book or guide, I would have been able to identify even more of my visitors. 

Some things you can do or think about right now:

  • Set an “early bird” intention. The next time you wake to the dawn chorus, ask yourself how you are going to choose to move through this new day. If you want to go back to sleep right afterwards, that’s fine, but set an intention. What will you add to make the day ahead better? What will you remove?
  • It’s a busy world. Take time out to be still. Listen to the peepers, crickets, birds and squirrels. Taste the wind and feel the sun’s warmth on your face. Notice and appreciate the different types of beauty in your environment. Remember the movie (but real life!) wisdom of Ferris Bueller: “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.”
  • Be curious about what’s going on in your own backyard. Who’s visiting? Who are the day trippers and who are the night owls? What are they doing? Why are they doing it? Can you aid them in any way? Click HERE to learn about bird-friendly native plants in your area.
  • Go outside and benefit from the pleasing and stress-reducing effect of nature’s fractals. Really take in what surrounds you through sitting still in your backyard or moving on a mindful walk or jog.
  • Road trip! Visit a local Audubon Center or nature center and learn more about our high flying friends. Here are some educational events (nature walks and workshops) in Vermont.

Next Up: Books

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.