Sorry to ask this—but have you lifted any weights today? After breast or prostate cancer, there’s an increased risk of osteoporosis (bone loss). I used to lift weights, but since cancer, I haven’t. They’re heavy! swap around with walking, swimming, sit ups, leg lifts, but weights aren’t as enjoyable as they used to be. Perhaps I need to go back to three-pound weights, work up to five, and take it from there. The main reason I’ve backed off weights is not wanting to wear a compression sleeve. Poor excuse, really. (Learn more about compression sleeves).
What causes bone loss? First, let’s start with what helps protect us from bone loss. Hormones. Then along comes cancer, and cancer treatment. The hormones get blocked to help treat the cancer. This can make the bones less dense. Patients who are older and may already have weekend bones are at even higher risk for osteoporosis.
Patients who take aromatase inhibitors, which lower estrogen levels, are especially at risk for significant bone loss. Men who are treated for prostate cancer with androgen-deprivation therapy are also at risk for osteoporosis.
Makes you just want to sit down and eat a bowl of ice cream, doesn’t it? Get your calcium, and take it with vitamin C, and get plenty of vitamin D, too. remember, bone is a living tissue. Weight-bearing activities are good for building strong bones. Go ahead, lift that grandkid! Dance—even if someone’s watching! I buy potatoes one by one, but maybe I should lift up a bag or two at the store just for the sake of it. My first push-up after treatment was more of a push-down. I went straight down to the floor! Then again, the compression sleeve issue came into play. Work up to lifting weights. Start with water bottles, or cans.
Move up in weights gradually to avoid injury, or stressing out the lymph system. it seems everyone suggests having guidance and a supervised workout program. I have found I know way more about body mechanics and cancer than some gym trainers. I left a gym because I’d overhear the trainer giving bad advice to someone, or not correcting someone doing an exercise incorrectly. If you’re in physical therapy, it’s a great opportunity to learn new exercises, but you’ll move through the sessions quickly, then you’re on your own. Resistance training is good, but again, start with low resistance, and slowly progress. That’s the take-away. “Start low, progress slow.”
Here are some ideas for weight-bearing exercises for any level:
- rowing or pull down (you’ll need equipment)
- bicep curls (don’t go buy weights – use what you have: water bottles, cans of food, bags of rice…)
- tricep kickbacks
- push against a wall
Sometimes when I walk the beach, I pick up trash as I walk. wear gloves and carry a bag. The frequent bending (and it’s a pretty clean beach) is a great gluteus workout! The first time I did it was soon after chemo. I don’t recommend that.
Here’s a link to some exercise ideas and tips.