e.Newsletter
October 2006
Diet and Cancer News

Bringing Back the Buff

Tomorrow, tomorrow—you’ll think about exercising tomorrow.… Really. You know you should. You’ve read about how exercise will help you lose and maintain weight. Most likely you know maintaining a healthy weight will, in turn, help you look and feel better as well as reduce the threat of serious health disorders, such as diabetes, heart disease, and cancer.

Perhaps you have heard that studies show physical activity can reduce the risk of developing colon cancer in men and breast cancer in women by up to 50 and 40 percent respectively. Research also suggests that among cancer survivors, exercise decreases pain and helps survivors participate more in daily activities.

Yet according to a Centers for Disease Control 2006 report, more than 50 percent of U.S. adults do not get enough physical activity to provide health benefits, and 24 percent are not active at all.

The good news is it is never too late to start a fitness program. Today.

Plan for the Week

If you are just starting to exercise or have taken a break, begin on the slow side and build. While any fitness program should be individualized, below is one suggested routine. Remember, exercise and stretches should not cause pain; if you feel pain at any point, stop.

Aerobics -- 3 days/week: 20-30 minutes of aerobics (cycling, treadmill, stairmaster) at 60 percent of your max heart rate (HR: 220 minus age). After 3 weeks, up to 70 percent of HR, after 6 weeks, 80 percent of HR.

Weight Training -- 2 days/week, not consecutively: 20-30-minutes. Make combinations of: (1) chest/shoulders/arms; (2) back/abs center and abs obliques; (3) inner thighs/hips/glutes. Do 8 to 15 repetitions of each combination. Start with a light weight load and when 15 repetitions become too easy, increase it slightly.

Warm-up & Stretch -- at least 5 minutes, before and after each activity. Try warming up with a low-intensity version of your favorite exercise. Hold stretches for 30 seconds and make sure to stretch each side of your body.

Starting Simple: Walk it Off

If setting up a fitness routine seems overwhelming, you can start by simply doing more of what you do every day—walking. Cheap, simple, and just outside your door, walking has grown into the most popular form of exercise and is a great way to jumpstart a fitness routine. Make sure to warm up and stretch before and after every walk.

Focus on  Form -- The first week of your walk, concentrate on maintaining an upright posture, with your head up and shoulders back. Walk at a natural stride length.

Make it Routine -- Start at a pace and distance that feels comfortable. Gradually build up to a brisk walk, 30 minutes, 3-5 days a week. Increase the time and pace to  your comfort. You should be walking at a pace where you can talk with ease. If you are short on time or find it too strenuous, break your walk into short daily bursts of 5 to 10 minutes. 

Mix It Up -- If you find yourself getting bored, try walking altering your route, or borrowing a neighbor’s dog. Try walking while holding your stomach muscles in to strengthen your abs.

Add Some Motivators

A few tips you may want to integrate into your fitness plan.

Count your steps: On average, there are about 2,000 steps in every mile. Wear a pedometer to average your total number of steps for a few days. Work on building this number 10 or 20 percent per week. Shoot for a goal of adding 3,000 to 4,000 steps to your day—the equivalent of a moderate to brisk 30-minute walk.

Do it With a Buddy: Somewhere in your local area there is someone who is experiencing similar pangs of guilt and the desire to get fit. Find that person. You’ll feel a lot worse backing out if you feel you’ll let down someone.

Try it with Tunes: Exercising to music may help you stick to your exercise routine. A small 2005 study found that a music-listening group stuck to their walking program more closely than did a non-music group—98 percent compared to 68 percent. The music group lost an average of twice the pounds and body fat as the non-music group.

Setting Plans into Motion: A Checklist

1. Check with your doctor for fitness suggestions and/or to review your fitness plan.

2. Measure your heart rate at rest by taking your pulse and then measure it again after a moderate activity. Knowing your heart rate will help you determine whether you are over- or under-exerting yourself during exercise. As a guideline, a target rate during exercise is 60 to 80 percent of the maximum heart rate: 220 minus your age.

3. Write down your fitness goals as to how often and how much you will exercise every week. Think about how the program will realistically fit into your life.

4. Carve out times and days for your exercise activity that you can stick with so  you will integrate the program into your weekly routine.

5. Make sure you have the proper equipment. Whether its sneakers or home-made dumbbells, you only need a few items to begin. You may want to visit a fitness center and/or speak with an experienced trainer or salesperson to determine what you need.

6. Get to it. Keep a record of your fitness routine and after one month see how it matches up against your goals. If needed, change your plan or routine, and continue to review your progress.