Get Fit, Stay Strong with Joan Pagano

May is "National Osteoporosis Awareness" month, the perfect time to share a tip on how to safely bend forward without stressing the back.  Training yourself in proper body mechanics can help you stay active while avoiding spinal fractures if you have low bone density, osteoporosis or hunched posture, all of which may occur with age or from cancer treatments. 
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Many Cancer survivors are at risk for bone loss -- either because they are of the age when osteoporosis occurs and/or because treatments may induce an early menopause.  Once we lose the protective effect of estrogen, our bones naturally lose strength, becoming more fragile and vulnerable to fracture. 
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One of my favorite stretches uses a rolled-up beach towel and the gentle force of gravity to open up the shoulders and relieve tension in the chest.  All you have to do is lie peacefully on your back and let your mind wander off to any exotic locale you choose. 
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Experts say that as little as 30 minutes of moderately intense physical activity a day will give most people significant health benefits.  If you are just beginning to exercise, or are starting again after a long absence, set your goal on accumulating 30 minutes most, at least five days, of the week.
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As we look ahead to 2012, goal-setting is one of the best ways to stay motivated to exercise and get the results you want.  Experts in the field of self-improvement often recommend the SMART system of goal-setting, which states that goals must be Specific, Measurable, Action-oriented, Realistic and Timed. Let's take the goal of losing weight and put it through this method.
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As the engine that propels your cardiovascular system, your heart's ability to pump blood to your lungs determines your vitality and capacity for life. Cardiovascular fitness is one of the most important indicators of health and longevity in humans. While cancer treatments can significantly alter your cardio function and your fitness level, the goal is to recover pre-cancer conditioning and even increase it.
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Now is the time to create a mindset for keeping your body in shape during the hectic holiday season.  Think about accumulating bits of activity during the course of each day.  The consistency of doing "a little bit a lot" goes a long way to keeping you fit.
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"I've always exercised, but I increased the amount and type of exercise after being diagnosed in May five years ago," answered Margo Kornfeld, SHARE member and fitness enthusiast, when I asked her to tell me about her exercise regimen during treatment.  She went on to explain that she's a recreational cyclist and found it to be very therapeutic – plus wearing a helmet covered up her baldness! 
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Some experts recommend accumulating 10,000 steps during the course of your day, which is roughly 5 miles. . . .
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After breast surgery, you can restore freedom of movement in the arm and shoulder joints by stretching and doing range of motion exercises .
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In my last post, I described a series of gentle movements that are part of the Sara Meeks method.
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I've talked before about how helpful exercise can be in advancing the healing process. Recently I learned a sequence...
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Regular physical activity can enhance your well-being and ability to function during the time of breast cancer detection, diagnosis and treatment.
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After breast surgery, or any kind of surgery, muscles can start to waste away if people stop using them. That's why strength training is so important. Doing specific exercises...
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In my last post on improving your posture, I described three simple stretchesto help open the shoulders and re-align them.  You should continue...
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Our posture reveals so much about us.  Do you stand tall and confident or do you appear to be carrying the weight of the world on your shoulders?
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Stretching is really important for people who've recently had breast or ovarian cancer surgery since it helps to combat the tendency of scar tissue to contract.
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As a strength training expert and advocate, I was thrilled to read about the results of a recent study promoting weight lifting for breast cancer survivors.
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