Studies are regularly being published that reveal the benefits of exercise, both as a measure to reduce health risks and increase successful outcomes during treatment for diseases, such as cancer. With the promising results of initial studies on the benefits of being active, have come new studies that Comprehensive Cancer Centers shares with patients to encourage them to stay active, or become active if they aren’t already.
Get Going and Exercise with a Partner
Training with a friend can be fun and motivational, but it also has some added benefits for your body that you won’t find when you work out or perform some exercises on your own. Scheduling a gym session with a friend also helps you stay more accountable and motivated to stick to your routine – it’s a lot harder to make excuses about why you’re too tired or busy to exercise when you have to say them out loud to someone else.
After consulting with your physician if exercise is appropriate for you, Comprehensive Cancer Centers recommends you find a partner and get going. The following are some tips and exercises you can use to get going.
Start off Slowly
To get going getting active, you don’t need to do a marathon in the first week, or plan on working out seven days a week. Getting going means exactly that, getting going and getting going means taking the first step to building patterns that can be successfully maintained. This can include something as simple as a 20-minute walk or buying light dumbbells at a sporting goods store and doing a few movements with your arms a few times a week. Build up as you go, but not at the expense of burning out too quickly or setting goals that cannot be reached.
If you’re feeling more advanced, you can start with some exercise that really do need a partner to successfully execute. These exercises should always be done at an easy pace to start and build up from there.
Exercise with a Partner: Squat with a Medicine Ball
Being back to back with your partner will encourage you to remain in your low squat position until your legs feel some burn. Hold your squat positions and with the medicine ball at chest height, rotate your upper body to the left to pass the ball to your partner – your partner will be receiving the ball from their right side. Repeat a few times until you get tired.
Exercise with a Partner: Push up a with a high five
Facing your partner, both of you will move into a high plank position (on your toes and hands). When you both complete a push up (drop to your knees if you need to), bringing your chest to the ground and pushing back up at the same time. When you reach the top of your push up, clap right hands together in a high five.
Exercise with a Partner: Resistance Band Triceps Extension
Stand facing your partner and each of you will hold an end of the resistance band (it will be in your right hand and your partner’s left hand). With your elbows at 90 degrees and hugged to the side of your body, take a step back until there is resistance in the band. Bend forward slightly at the hip and at the same time as each other, extend your arms to increase the resistance in the band and push the band away from each other, squeezing through your triceps.
While it is good to exercise with a partner, Comprehensive Cancer Centers recommends to exercise for at least 150 minutes per week and incorporate strength training exercises at least 2 days per week with or without a partner.
Comprehensive Cancer Centers Can Help
Physicians at Comprehensive Cancer Centers provide a variety of treatment options for patients with cancers, serious blood disorders, breast health conditions, lung disease and sleep disorders. To schedule an appointment with the team at Comprehensive, please call 702-952-3350.
The content is this post is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.