When I was first diagnosed with breast cancer everyone in my family went into shock. After my diagnosis I had 6 months of treatment. It’s been 20 months since my diagnosis now, and I am still feeling the effects of cancer-related fatigue.
During treatment, I needed to sleep and rest more often. The physical and emotional demands of coordinating multiple specialist appointments around every-day work, home, and family life was challenging. Often, it seemed like there weren’t enough hours in the day to do everything and look after myself as well. During treatment, I experienced a number of side effects, many of which resolved after completing treatment; unfortunately some have not resolved as expected. My chemotherapy has left me with nerve damage in my hands and feet, causing pain and numbness. My shoulder is still painful after my surgery, and I have been suffering nausea for over 12 months now, and suffering from anxiety.
Unfortunately as pain and fatigue persisted after treatment, I was unable to continue to work. I was absolutely exhausted even though I was spending 12 or more hours a day in bed. Cancer fatigue is not like just feeling tired. It doesn’t get better just after a good night’s sleep or a holiday.
Initially the thought of doing exercise was daunting, and I would come home and sleep for 2 hours, but I rarely do this now. Over a 9-month period I have improved a lot. I have worked really hard on my exercise program to rebuild my strength and balance.
My recovery has taken a lot of patience and I have had to curb my strong tendency to just push on with whatever I’m doing just to finish it. I have to remember to match and pace my activities to the energy I think I have each day.
I am very conscious of the benefits of exercise for my overall health, but specifically as a cancer survivor. Fortunately for me, so long as I pace my activities, exercise makes me feel better, it reduces my pain and I always feel more cheerful afterwards.
In Australia, cancer directly affects 1 in 3 males and 1 in 4 females before the age of 75. There are more than 100 different types of cancer, however prostate, bowel and breast cancer, melanoma and lung cancers account for more than half of all cancers diagnosed in Australia. Depending on the type of cancer, treatment may be varied and can include several different treatments such as: surgery (removal of the tissue), immunotherapy (treatment to stimulate the immune system), hormone therapy (treatment to alter hormone levels), chemotherapy (drug treatment to kill or slow the growth of cancer cells), or radiotherapy (treatment using radiation to kill or damage cancer cells). Cancer patients experience a wide range of side effects from these treatments including hair loss, nausea, loss of appetite, skin changes, constipation or diarrhoea, memory and concentration changes, neuropathies, and anaemia, just to list a few. Of all the possible side effects, fatigue is the most common and often the most debilitating side effect, with up to 90% of people experiencing cancer-related fatigue. Fatigue experienced by cancer patients is different to typical fatigue symptoms, as it often comes on unexpectedly and may not always be associated with exercise or having a busy day. Patients often described it as “your whole body and brain feeling tired” and unfortunately, it is not relieved by rest or sleep. This video by Dr Mike Evans shows how YOU are the medicine for cancer-related fatigue: As Exercise Physiologists, we consult with a number of clients who are currently undergoing treatment or have been diagnosed with cancer. One client describes their journey from diagnosis to treatment below: For information on how Exercise Physiology can help support you through your journey, contact us at Inspire Fitness for Wellbeing on 9857 3007. Written by Nicole Marlow, Accredited Exercise Physiologist.
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Healthy lifestyle behaviours - such as regular exercise and maintaining a well-balanced diet - are key determinants for preventing high blood pressure. Non-medical involvement is becoming increasingly recognised as beneficial in the long-term management of hypertension. Exercise physiology naturally plays a major part in this process, aiding clients to reinforce positive lifestyle behaviours and thereby helping patients live a longer and healthier life. What is hypertension?Blood pressure is the force of blood pushing against blood vessel walls with each contraction of the heart. Having “high blood pressure” typically indicates some vascular restriction as blood is pumped around the body. The blood vessels can decrease in diameter due to hardening, narrowing, or clogging up of blood vessels, which places increased strain on the heart as greater contraction force is needed to effectively deliver blood to your organs and muscles. You can also develop high blood pressure as a short- and long-term response to stress, medication, caffeine consumption, and tobacco use. How do I know if I have high blood pressure?You won’t necessarily feel the effects of having high blood pressure initially, so regular check-ups with your doctor are a must! Blood pressure is measured with a sphygmomanometer and takes two readings: 1) systolic blood pressure (the top number), which measures the pressure in the blood vessels when the heart contracts; and 2) diastolic blood pressure (the bottom number), which measures the pressure in the blood vessels when the heart relaxes. Values for normal blood pressure, pre-hypertension, and hypertension:
What happens to my body with hypertension?Significant damage to the body can occur as a result of high blood pressure, the most frightening of which is substantial structural damage to the heart; in individuals with high blood pressure, the heart is constantly under increased strain as contractions need to be more powerful in order to pump blood around the body. In addition, damage occurs throughout the circulatory system, affecting all types of blood vessels (arteries, capillaries, and veins). Decreased circulatory function can cause decreased blood flow to the limbs, organs (especially the kidneys and eyes), connective tissues, and even the brain! Am I at risk of developing hypertension?There are a number key risk factors that can significantly increase the likelihood of developing hypertension. Some are unavoidable or unmodifiable (for example, your genetic history), but many can be prevented or at least managed quite well to decrease your risk! Hypertension typically develops in people who:
What is the importance of exercise for hypertension?
Regular exercise considerably decreases the risk of atherosclerosis (the build-up of plaque on the walls of your blood vessels) and by extension, decreases the risk of developing high blood pressure. In response to exercise, your body also increases its capacity to deliver oxygen to your muscles during physical activity, with improved blood flow through arteries, and increased insulin sensitivity, which also reduces your risk of developing metabolic disorders, e.g., diabetes. How much exercise should I be doing to help reduced high blood pressure?Using the F.I.T.T. principle (Frequency, Intensity, Time, Type) as a guide, we recommend the following exercise habits to provide optimal benefits to your health: F = 5+ days per week of aerobic exercise, 2-3 days per week of resistance exercise I = Moderate to vigorous intensity T = 45 min to 1 h T = Aerobic exercise (continuous activities such as walking, swimming, running, rowing) and resistance exercise (e.g., strength training) When using exercise to treat hypertension, it is important to aim for at least 1 hour per day of moderate to vigorous exercise, every day. Depending on your current condition you may need to slowly work up to this level. For this reason, it is essential to have an experienced Exercise Physiologist guiding you and progressing your training in a safe and gradual manner. Exercise Physiologists play an important role alongside other health professionals to help patients with hypertension achieve blood pressure control. To book an appointment with one of our Exercise Physiologists, please call Inspire Fitness today on (03) 9857 3007. Written by Jessica Luke, Accredited Exercise Physiologist.
One of my first recommendations is that the client commences regular strength training, with the aims of increasing lean muscle tissue and increasing metabolism (the rate at which we produce energy). Strength training is the use of resistance to induce increased muscle size and improved muscle function which, in turn, leads to an increased ability to produce and utilise energy. Strength training is a vital component of any exercise program and is very effective in accelerating the process of weight loss. However, it is imperative that a thorough initial assessment is undertaken before commencing a strength training program, so that each program can be carefully tailored to suit each individual’s specific needs.
Let’s address the typical concerns that surround strength training for females, that strength training causes females is not helpful for weight loss, but creates bulky muscle and results in weight gain. Think of an example of a group of people in our society who would fit the picture of being “bulky”: bodybuilders! For the most part (depending on their category), they are very large men with loads of muscle bursting out of their shirts, struggling to walk properly. The question I ask my female clients who are scared of bulking is: “What do you think bodybuilders do in their training to achieve this look?” The answer? They train for hours every day at an extreme intensity, eat a very strict diet, and achieve at least 8 hours of sleep every night. So to achieve muscle bulk, you basically need to train every day at your maximum effort, while maintaining extremely strict lifestyle habits outside of training hours. What about female bodybuilders? Consider the physical size differences between male and female bodybuilders. Males and females have different concentrations of testosterone and oestrogen – and of course, these differences are central to the distinction between male and female reproductive system development in the first place! But what’s important to know here is that, because females have less testosterone and more oestrogen than males, it is simply not possible for females to “bulk up” to the same degree as males in response to resistance training (given normal hormone levels). But what about weight gain resulting from strength training? Firstly, understand that your body weight is made up of a variety of tissues, primarily your bones, muscle, and fat. So weight gain is possible from effective strength training…muscle weighs more than fat, so your strength training may result in muscle mass increases that exceed your fat mass losses in the early stages of commencing a training program. But this is actually a good thing! By increasing your muscle mass, you increase your resting metabolic rate, which means that your body continues to lose fat mass even when you aren’t exercising. The goal for our clients to achieve the best possible weight loss outcomes is to make strength training a regular habit complimented by healthy eating and cardiovascular training. Performing strength training 2 to 3 days per week will result in the gain of muscle tissue (not muscle bulk) and the loss of fat mass. During the initial assessment, we test our client’s fat and muscle mass which helps us set measurable targets to help them achieve their weight loss goals. No matter what an individual’s goals may be, strength training is an essential component of all exercise programs. For those who carry excess weight, strength training is one of the best ways to maintain weight loss over time as well as improving your overall ability to lead a fully functional life. Modern media has led many females to believe that gaining muscle will result in a bulky appearance and even unnecessary weight gain. To achieve weight gain through muscle bulk requires an exceptional commitment to a very intense resistance training regime and strict dietary habits. For my clients, achieving healthy increases in muscle mass and successful fat loss requires a commitment to strength training 2 to 3 times per week with an adoption of healthy eating and lifestyle habits. Written by Rory Scott, Accredited Exercise Physiologist.
Dementia is the outcome of brain cell death which causes shrinkage of the outer layer of the brain, including areas involved in memory, speech, and judgement. Alzheimer’s disease is the most common form of dementia, constituting 70% of all dementia cases. Age is the biggest risk factor for acquiring the disease, with 1 in 4 people over the age of 85 having dementia. This rate increases with age, so it is critically important to reduce these risks by engaging in preventative strategies to delay or prevent the onset of dementia.
Through the study, these five factors resulted in a 60% decrease in dementia and cognitive decline rates, with exercise being the main contributor. The combination of these factors contribute to a healthy lifestyle, which was associated with 70% fewer cases of diabetes, heart disease, and stroke (compared to people who adhered to none of these factors). This again highlights the critical importance of regular exercise and healthy lifestyle modifications in reducing your risk of chronic diseases. This Cardiff University study supports the role of regular exercise in reducing your risk of dementia and in delaying the onset of the disease. The researchers identified that physical activity can preserve an individual's brain function by improving the oxygen delivery and blood flow to the brain, preventing the death of brain cells, and therefore reducing memory loss. The recommended levels of exercise are 30 minutes on five or more days per week. Exercise can be undertaken in short 10-minute bouts, and can take the form of daily activity by making active choices wherever possible. Consider taking the stairs instead of an elevator, or getting off the bus stop 3 stops earlier and walking a longer distance to get home. Exercise is beneficial for both mental and physical health, contributing to quality of life improvements for all individuals regardless of age. And this study demonstrates that exercise isn't just a management technique, but also a powerful preventative measure for diseases such as dementia. TIPS FOR DEMENTIA PREVENTION AND A HEALTHY LIFE
Written by Brendan Rigby, Accredited Exercise Physiologist and Managing Director of Inspire Fitness for Wellbeing.
With obesity levels rising sharply in Australia and throughout all Western countries, the American Medical Association (AMA) has recently released new guidelines for dealing with this growing epidemic. These guidelines have been developed by the AMA to assist doctors in better managing patients who require weight loss for managing health and reducing the risks associated with chronic disease. The focus of the guidelines is to implement better monitoring strategies, and to improve the clinical assessment of obesity to ensure doctors are diagnosing unhealthy weight gain earlier. The new guidelines acknowledge that ongoing assistance and support is required by patients in managing obesity. Furthermore, this assistance should come more often from external health care practitioners. Doctors play a vital role in managing the medical needs of patients, but they don't often have the time to provide the lifestyle modification counselling and exercise strategies that patients need to reduce weight. Dealing with obesity levels with this structured and multifaceted approach will assist patients to improve their weight loss outcomes, and ultimately their health. The many risks to an individual's health associated with obesity are serious and can be chronic (long-term or lifelong). Obesity is associated with a greater risk of type 2 diabetes, stroke, heart attacks and other cardiovascular diseases. Yet surveys in the US show that only one third of doctors speak with their obese patients about their body mass index (BMI, a common assessment tool used to specify healthy and unhealthy weight ranges), nor do they actively counsel patients on weight loss. Lifestyle modification and exercise play a vital role in managing weight loss and will prevent the medical complications associated with a high BMI. If you would like assistance in losing weight, our experienced team of Exercise Physiologists can help. You can call Inspire Fitness on (03) 9857 3007 to arrange a consultation today. Written by Brendan Rigby, Accredited Exercise Physiologist.
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