What is the effect of regular exercise on breast cancer? And to pay attention to what mattersMany breast cancer patients because of the dise
What is the effect of regular exercise on breast cancer? And to pay attention to what matters
Many breast cancer patients because of the disease and to endure great mental stress, the body also suffer torture from illness and treatment, patients can appear a variety of symptoms, such as insomnia, weight gain, exhausted and anxiety, leading to reduced quality of life etc.. A number of studies have shown that regular physical exercise is good for physical and mental health of cancer patients, such as common fatigue syndrome can be controlled by exercise, also helps to regain the confidence of the body, and improve the quality of your life, find the feeling of health!
1, regular exercise what role?
1) enhance immunity, improve cardiovascular system and metabolism.
2) enhance physical fitness. Reduce excess weight and help you maintain your target weight.
2. What type of exercise is appropriate?
When choosing a sport, consider your current illness and physical condition. And you should choose your favorite sports. "Moderate" exercise is particularly useful for the immune system, including: travel, jogging, walking, cycling, swimming, dancing, aerobics, water aerobics, home fitness equipment. Swimming is especially good for patients with breast cancer, so that the whole body to get exercise. Especially the breaststroke, the most beneficial to the surgical site. Exercise is also very effective in relieving muscle spasm, and exercise should pay attention to the smooth and continuous movement. Water aerobics is also very good, water has buoyancy and resistance, can improve your flexibility and strength. But received radiation therapy must first ask whether radiologists can now contact with water.
3, to pay attention to what matters?
If you are planning to start exercising, be sure to consult your doctor in advance.
4, develop exercise plan:
No matter what type of exercise, the beginning of exercise should not be excessive, you should gradually increase the exercise time. If too little exercise, may not achieve the effect of exercise, if excessive exercise, the body will overwork tension, may cause muscle, tendon pain and other problems, when started, should be controlled within 10 to 20 minutes, and then extended to 30 to 45 minutes. If you are the first to do some kind of sports, then in the first few weeks should be "intermittent training", that is, every time you take a few minutes to rest for a few minutes, alternately. At first, don't exercise more than 3 times a week. In a few weeks, you can exercise every day if you want to.
5. Know your own limits:
The standard of judgment can be determined by measuring the pulse, sports medicine experts will tell you to exercise the maximum heart rate and the best heart rate, you should not exceed the maximum pulse after exercise. The best exercise pulse is the heart rate range that can be achieved during endurance training, usually between 70% and 80% of the maximum. How to calculate your maximum pulse and best pulse? You can subtract your age from 220 as the maximum pulse, and your best pulse is about 180 minus your age. You can use a pulse meter to easily monitor your pulse, if no pulse, you can also follow this way to determine whether your moderate exercise: when you are exercising, you should still be able to say a word on coherent sentences. And no shortness of breath.
6, warm-up and finishing exercise
In order to get your muscles in the best condition, you should make a brief warm-up before exercise, such as stretching, jogging or walking. After exercise, you should slow down and do some exercise to gradually reduce your level of consumption. Many people like to stretch their muscles after exercise.
7, a large number of supplementary water
You should drink plenty of water before and after exercise, if you should exercise more than 45 minutes, during which refill your water bottle, mineral water, mineral water or juice and mixed drinks (1/3 juice plus 2/3 water) is the proper way to quench their thirst. Not to drink energy drinks, these drinks are not only expensive, but there are only sugar and calories. When the exercise is over, do not drink plenty of water.
8, reasonable dress
When you are in the choice of outdoor sports, exercise time on this issue, it is necessary to consider the factors of weather, in the summer, high temperature, high humidity, and high ozone levels will cause physical fatigue, so it is best to choose to exercise in the morning or in the evening. If it's cold outside, you should wear clothes like layers of onion skin. Keep warm at the beginning of exercise, when you feel hot, you can easily unlock the buttons or a gradual removal of clothing. Dress should be light, should be used those sweat absorbent, breathable fabric fabric. Also with a hat, according to the weather, the jacket should be considered windproof and / or waterproof. A loose fitting sports bra straps of course is also very important, it should provide the best support for breast, not tight. Some sports bra designed for artificial breast, it is best to consult the store.
9, and other people exercise
If you don't exercise in breast cancer before you, or you don't love sports, it may take a while to let you experience the fun of exercise, it is a good way to exercise with other partners, friends or acquaintances exercise together. Important: you must happiness within!
10, a few tips: to walk for a start exercise, will last for half an hour, to find a quiet place to walk in a vehicle less street sidewalk, or walk in the forest trail or park. The arm at a 90 degree angle bending, at a brisk pace walking for 3-5 minutes, when you walk around the swing arm, and then let the arm down on both sides of the comfortable walk for 3 minutes, repeat these 3 to 4 times, if sweating, walk a little slower. 3-4 times a week, if you are willing to, can gradually reduce the walking time, and gradually extended to go part time. After about 10 weeks, you will be able to walk for 40 minutes without a break, during which time you can walk about 3.5 kilometers.
"Exercise" life every day, if the destination is not far away, try to ride a bike or walk. Walk up and down the stairs instead of taking the elevator. Call back and walk around. Take a walk after lunch to digest, before going to bed for a short walk in the fresh air, will help you relax and sleep well, when you encounter an acquaintance, and he suggested going for a walk, chat, don't just sit and talk for hours. Buy waterproof clothing, such as raincoat rain pants, you can put them outside your usual clothes, so prepare for you, regardless of the weather.