My suggestion instead of free weights is to try the exercise tubes. They come in different colors based on resistance level. The red tubes are what I use. The have handles on each end. You can stand on the tube and do curls, pull ups, overhead press. They generally have an adapter that allows you to put it in a door, shut it, and then you can do chest press, triceps pulls, torso twist, etc.
These are very adaptable and do not have the danger of free weights. Not to mention that they are less costly and take up minimal space.
I, as you know, also am a big bike rider and would recommend that activity as a way to keep cardio health without the wear and tear on you joints that running does. I would supplement it with a lot of walking to keep the bones strong. If you don't want to ride a bike outside, you can do spin classes at the local gym. Swimming is also an excellent overall exercise that is low impact.
Ron
Forums
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Ron Harvot - Name: Ron Harvot
- Who do you know with myeloma?: Myself
- When were you/they diagnosed?: Feb 2009
- Age at diagnosis: 56
Re: How to stay physically active during treatment?
Thanks for the weightlifting responses. Some would see doctors' orders not to exercise very hard as a delightful excuse, but this will come as a big blow to my poor husband, who loves his routine. Of course, we will check with his docs prior to anything.
As for bone damage, he had small lesions all over, but only one big one in his hip, which is fragile enough to have him on crutches through the winter and an oncological orthopedic surgeon on his team.
As for bone damage, he had small lesions all over, but only one big one in his hip, which is fragile enough to have him on crutches through the winter and an oncological orthopedic surgeon on his team.
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EF11 - Who do you know with myeloma?: husband
- When were you/they diagnosed?: November 2014
- Age at diagnosis: 43
Re: How to stay physically active during treatment?
Ron - I was posting at the same time. Great suggestion on the bands. I will mention it. Such good news that biking is generally ok!
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EF11 - Who do you know with myeloma?: husband
- When were you/they diagnosed?: November 2014
- Age at diagnosis: 43
Re: How to stay physically active during treatment?
The thing that you have to be careful with when using exercise tubes that have resistance - resistance bands, Theraband, and other brands of the same thing - is to be careful with doing any exercise that puts a rotational force on an area with bone lesions. The major culprit exercises for this are internal and external rotation exercises for the rotator cuff. This can be too much force for a lesion in the humerus and possibly lead to fracture. Using a low resistance band would be the highest force that you should use for this type of exercise. The recommendation for resistance bands is to use a lower resistance than you would normally use and to do a higher number of repetitions with rests in between each set of repetitions.
Biking (especially indoors), walking, treadmill without running, rowing, swimming, water aerobics, and any exercise that doesn't include heavy weights or repetitive force impact is ok. When beginning to exercise, it is advisable to get a referral to a PT who is experienced in working with people who have cancer diagnoses. They usually will want to have recent blood test results so that they can gear your exercise level to what is recommended for various WBC, RBC, Hgb, and platelet counts. They should want to have your latest scan results so they know any areas of concern. And, if you have recently had a stem cell transplant, they will want a report of that procedure and outcome. They will develop a beginning program that is safe for you and will teach you how to progress the difficulty of the program as you gain strength and endurance. When you are released to continue on your own, or in a gym, you should be given a written program to follow. If working in a gym, the therapist may recommend a gym where s/he knows of a personal trainer who is experienced in working with people with cancer. When going to a gym it is advisable to start with a personal trainer so that you can learn to use the equipment correctly and safely. You should not start out at the same level of difficulty that you were used to prior to your Myeloma diagnosis, especially if you have bone problems or have been away from exercising for more than a few weeks.
The Livestrong program that is in some of the Y's around the country is a very good program to begin with. Check credentials of the people who you seek to help you out. There are a lot of personal trainers who say they have experience working with people with cancer who went only to a 2-day weekend course for any of their training experience. This is not enough. There are also yoga instructors and Pilates instructors who have done extensive certification courses in working with people with cancer. Be careful of any group classes that have more than 8 - 10 people in the class. Larger than this in a beginning yoga or Pilates course doesn't allow for enough personal attention to each person's form for safety. Tai Chi, Alexander Technique, NIA and some of the other energy/movement classes are good. If you have a Cancer Support Community program in your area, they usually have wonderful exercise programs for free.
This is a lot of information, but I am a retired physical therapist who specialized in working with people with cancer diagnoses. Unfortunately, I worked with a number of people who went right back to their vigorous level of exercise immediately following extensive surgery and other treatments for their cancers and ended up in serious difficulty because of it. Start low and progress slowly to achieve the best results safely.
All the best,
Nancy in Phila
Biking (especially indoors), walking, treadmill without running, rowing, swimming, water aerobics, and any exercise that doesn't include heavy weights or repetitive force impact is ok. When beginning to exercise, it is advisable to get a referral to a PT who is experienced in working with people who have cancer diagnoses. They usually will want to have recent blood test results so that they can gear your exercise level to what is recommended for various WBC, RBC, Hgb, and platelet counts. They should want to have your latest scan results so they know any areas of concern. And, if you have recently had a stem cell transplant, they will want a report of that procedure and outcome. They will develop a beginning program that is safe for you and will teach you how to progress the difficulty of the program as you gain strength and endurance. When you are released to continue on your own, or in a gym, you should be given a written program to follow. If working in a gym, the therapist may recommend a gym where s/he knows of a personal trainer who is experienced in working with people with cancer. When going to a gym it is advisable to start with a personal trainer so that you can learn to use the equipment correctly and safely. You should not start out at the same level of difficulty that you were used to prior to your Myeloma diagnosis, especially if you have bone problems or have been away from exercising for more than a few weeks.
The Livestrong program that is in some of the Y's around the country is a very good program to begin with. Check credentials of the people who you seek to help you out. There are a lot of personal trainers who say they have experience working with people with cancer who went only to a 2-day weekend course for any of their training experience. This is not enough. There are also yoga instructors and Pilates instructors who have done extensive certification courses in working with people with cancer. Be careful of any group classes that have more than 8 - 10 people in the class. Larger than this in a beginning yoga or Pilates course doesn't allow for enough personal attention to each person's form for safety. Tai Chi, Alexander Technique, NIA and some of the other energy/movement classes are good. If you have a Cancer Support Community program in your area, they usually have wonderful exercise programs for free.
This is a lot of information, but I am a retired physical therapist who specialized in working with people with cancer diagnoses. Unfortunately, I worked with a number of people who went right back to their vigorous level of exercise immediately following extensive surgery and other treatments for their cancers and ended up in serious difficulty because of it. Start low and progress slowly to achieve the best results safely.
All the best,
Nancy in Phila
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NStewart - Name: Nancy Stewart
- Who do you know with myeloma?: self
- When were you/they diagnosed?: 3/08
- Age at diagnosis: 60
Re: How to stay physically active during treatment?
I used to go to the gym 4-5 times a week until diagnosis. Then I got too tired and I was told that gyms were very dirty. I have low white blood cells so avoid gyms and swimming pools fearing I might picked up germs. I have been walking 4-5 times a week which makes me feel good but I feel does nothing to prevent the weight gain I'm experiencing. I eat rather well but feel I need to kick up the exercise to prevent another 30 pound increase over the next year. Just not sure what I can do due to a few lesions , but feeling well with no pain and just starting to gain a bit more energy. Just worried about bone breakage and germs.
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aussiegirl
Re: How to stay physically active during treatment?
Thanks for sharing your experience and thoughts, all of you.
Nancy, you have really outlined a great "Expert's Guide" to help many of us choose an exercise program that would suit an individual case by reviewing the patient's blood tests and bone x-rays, too. In my case, I was cleared by my oncologist to play golf, tennis (my multiple bone lesions are / were pretty small, and there are no 'lesion rings' around any long bones) and walk as much as I can, and I was able to manage those activities along with my daily stretches, push ups and squats, etc.; only three days after the Velcade and dex on Wednesday.
I was expecting a higher energy level during the off week from Revlimid, but instead I felt quite lethargic, miserable, and tired. However, I am feeling my usual 'energetic self' again for the past 3 or 4 days.
In retrospect, I think it was a combined reaction of the nasty allergies that had my sinuses all stuffed up and my left eye swollen, too, that caused me to worry whether I was losing my endurance steadily. Today, two days after my Velcade and dex, I am feeling a lot better already. I walked a couple of miles this morning.
This is like what I managed on Fridays in the first two weeks of this treatment, and now I feel quite eager to go for a longer walk this evening. I don't feel the recent 'fatigue' factor, but I have to slow down, like I had to during this phase, all along for 3 days after the Velcade and dex. If I exceed the limit, I can feel my heart pounding, apparently the side effect of the dex, which wears off after three days.
Ron Harvot, EF11, Dallas GG and Mike F: I am not into weight lifting and I do not 'bench press' in my home gym anymore. So I really do not want to start that unless I can't get my 20 minute 'speed walk' exercise at least 2 or 3 times a week. I, too, used my exercise machine to just tone my muscles, after a lot of walking, push ups, and squats. But that was some time ago.
EF11, thanks for the encouraging news. I hope I get back to my own routine of two rounds of golf a week soon.
Yes, aussiegirl, we have to avoid crowds and gyms and swimming pools with our reduced weaker immunity. My WBC's were just beginning to drop then, but I decided not to attend any parties and family get-togethers around Christmas and New Year's. I will try the "rhythmic" walk this evening.
I definitely remember to wear my patient's mask when I go to the cancer center for my weekly shot. Since it is located in a bigger hospital, there are sick patients even in the parking garage and certainly in the patient waiting and registration areas. And, here in California, we are in the midst of one of the worst flu seasons!
Salzmav, I certainly am going to try and sync my breathing and my pace. I think it would help me get to the optimum speed for the first two days after the Velcade + dex day.
mikeb, I think my fatigue last week may have had nothing to do with the RVD, since I feel a lot better a week later and I have fully recovered from the allergies. This Tuesday's round on a golf course, where there are fewer trees, would tell if I am right. I plan to take a riding cart, though. I have been working from home for a long time, but usually I cannot take a nap in the afternoon, even if I had a sleepless night. Funny how I am forced to lie down and doze off when I am fighting a nasty cold, like I did last week.
And Nancy, thanks for the detailed guidelines on how to stay active 'within your limits' for many of us cancer patients. I am glad you mentioned that one must work with a PT who knows how to work with people like me.
On a personal note, it seems that my grandsons didn't give me any infection, but they just got back from a trip to San Diego and now the whole family is coughing and sneezing. We had planned on two full days with them but had to cancel it all. The biggest disappointment of the week! We'll have to settle for a long session on Facetime.
Again, thanks for all the helpful advice and sharing your own experiences. All I could get from my oncologist was 'there should be no cumulative effect of this treatment on my endurance level'. He was right and, certainly, one can't expect him to spend a lot of time on elaborating on all the details.
K_Shash
P.S.: Writing after composing the reply a couple of hours ago:
There was no wind and it is a great evening to walk around downtown San Francisco, particularly near Union Square (if you can avoid all the smoking on the sidewalks). We went 1 1/2 miles each way to a restaurant, and I managed a pretty brisk pace in both directions. I did remind myself about aussiegirls's rhythmic walk and tried to get my breathing in sync. It sure seemed to help. Also finished my push ups and stretches and squats, all without pushing myself. Thanks!
Nancy, you have really outlined a great "Expert's Guide" to help many of us choose an exercise program that would suit an individual case by reviewing the patient's blood tests and bone x-rays, too. In my case, I was cleared by my oncologist to play golf, tennis (my multiple bone lesions are / were pretty small, and there are no 'lesion rings' around any long bones) and walk as much as I can, and I was able to manage those activities along with my daily stretches, push ups and squats, etc.; only three days after the Velcade and dex on Wednesday.
I was expecting a higher energy level during the off week from Revlimid, but instead I felt quite lethargic, miserable, and tired. However, I am feeling my usual 'energetic self' again for the past 3 or 4 days.
In retrospect, I think it was a combined reaction of the nasty allergies that had my sinuses all stuffed up and my left eye swollen, too, that caused me to worry whether I was losing my endurance steadily. Today, two days after my Velcade and dex, I am feeling a lot better already. I walked a couple of miles this morning.
This is like what I managed on Fridays in the first two weeks of this treatment, and now I feel quite eager to go for a longer walk this evening. I don't feel the recent 'fatigue' factor, but I have to slow down, like I had to during this phase, all along for 3 days after the Velcade and dex. If I exceed the limit, I can feel my heart pounding, apparently the side effect of the dex, which wears off after three days.
Ron Harvot, EF11, Dallas GG and Mike F: I am not into weight lifting and I do not 'bench press' in my home gym anymore. So I really do not want to start that unless I can't get my 20 minute 'speed walk' exercise at least 2 or 3 times a week. I, too, used my exercise machine to just tone my muscles, after a lot of walking, push ups, and squats. But that was some time ago.
EF11, thanks for the encouraging news. I hope I get back to my own routine of two rounds of golf a week soon.
Yes, aussiegirl, we have to avoid crowds and gyms and swimming pools with our reduced weaker immunity. My WBC's were just beginning to drop then, but I decided not to attend any parties and family get-togethers around Christmas and New Year's. I will try the "rhythmic" walk this evening.
I definitely remember to wear my patient's mask when I go to the cancer center for my weekly shot. Since it is located in a bigger hospital, there are sick patients even in the parking garage and certainly in the patient waiting and registration areas. And, here in California, we are in the midst of one of the worst flu seasons!
Salzmav, I certainly am going to try and sync my breathing and my pace. I think it would help me get to the optimum speed for the first two days after the Velcade + dex day.
mikeb, I think my fatigue last week may have had nothing to do with the RVD, since I feel a lot better a week later and I have fully recovered from the allergies. This Tuesday's round on a golf course, where there are fewer trees, would tell if I am right. I plan to take a riding cart, though. I have been working from home for a long time, but usually I cannot take a nap in the afternoon, even if I had a sleepless night. Funny how I am forced to lie down and doze off when I am fighting a nasty cold, like I did last week.
And Nancy, thanks for the detailed guidelines on how to stay active 'within your limits' for many of us cancer patients. I am glad you mentioned that one must work with a PT who knows how to work with people like me.
On a personal note, it seems that my grandsons didn't give me any infection, but they just got back from a trip to San Diego and now the whole family is coughing and sneezing. We had planned on two full days with them but had to cancel it all. The biggest disappointment of the week! We'll have to settle for a long session on Facetime.
Again, thanks for all the helpful advice and sharing your own experiences. All I could get from my oncologist was 'there should be no cumulative effect of this treatment on my endurance level'. He was right and, certainly, one can't expect him to spend a lot of time on elaborating on all the details.
K_Shash
P.S.: Writing after composing the reply a couple of hours ago:
There was no wind and it is a great evening to walk around downtown San Francisco, particularly near Union Square (if you can avoid all the smoking on the sidewalks). We went 1 1/2 miles each way to a restaurant, and I managed a pretty brisk pace in both directions. I did remind myself about aussiegirls's rhythmic walk and tried to get my breathing in sync. It sure seemed to help. Also finished my push ups and stretches and squats, all without pushing myself. Thanks!
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K_Shash - Name: K_Shash
- Who do you know with myeloma?: Self
- When were you/they diagnosed?: November 2014
- Age at diagnosis: 67
Re: How to stay physically active during treatment?
I participated this spring in the Livestrong program, which Nancy mentioned, through my local YMCA, and I highly recommend it.
We did it 3 days a week for 3 months, 1 hour each day. One day each week was working with weight machines, one was group exercises with hand weights and balls and stuff, and one was yoga.
In addition to the benefit of the exercise, I also found it helpful to have a chance to share day-to-day thoughts in person with other cancer patients. Best of all, the program is free. You do not need to be a YMCA member to participate.
We did it 3 days a week for 3 months, 1 hour each day. One day each week was working with weight machines, one was group exercises with hand weights and balls and stuff, and one was yoga.
In addition to the benefit of the exercise, I also found it helpful to have a chance to share day-to-day thoughts in person with other cancer patients. Best of all, the program is free. You do not need to be a YMCA member to participate.
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mikeb - Name: mikeb
- Who do you know with myeloma?: self
- When were you/they diagnosed?: 2009 (MGUS at that time)
- Age at diagnosis: 55
17 posts
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