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Active Survivors Get Immediate Rewards

Cancer Survivors Day Is June 5

person checking pedometerStudies suggest that cancer survivors who join a physical activity program may have a better chance of making healthy changes than those who try it alone. And the health rewards are immediate.

When people receive a cancer diagnosis, their distress is often countered by a greater willingness to make healthy changes. In fact, several studies have found that survivors can improve their quality of life and survival by getting guidance for good nutrition, physical activity and weight management.

Statistics say it's harder for people to make lifestyle changes for better health on their own. One Canadian study reported that, in general, people diagnosed with cancer exercised 30 percent less than before the diagnosis.¹ Another study by Duke University researchers found that the majority of cancer patients surveyed ate fewer than 5 daily servings of fruits and vegetables.²

But participating in nutrition and exercise programs seems to be the key to improving lifestyle habits for cancer survivors, according to a growing number of research trials.

What Works to Change Habits?

One example is at the University of California in San Diego, where Cheryl Rock, PhD, led the Breast Cancer Survivors' Health and Physical Exercise (SHAPE).³ "The overall goal was weight loss because there is at least 30 percent greater chance of cancer recurrence and death among overweight or obese breast cancer patients," Dr. Rock said.

She found that the immediate benefits of feeling better helped motivate survivors to do physical activity to prevent recurrence. The study group that received guidance with food choices and physical activity succeeded in losing weight.

Group counseling helped reframe negative perceptions. "There's negative self-talk, such as 'I'm so fat, people will laugh if I exercise,' or 'I'm too tired'," she said. "The counseling helps to change thinking patterns like these to positive thoughts like, 'All I have to do is start,' or 'I'll just do 10 minutes.'"

Dr. Rock told AICR that most of the women in the treatment group lost 10-15 pounds in the first six months and continued to lose weight slowly. The average participant in this group doubled her weekly physical activity to about seven hours per week.

"Like all of us, the women in the study see the benefits but have barriers," Dr. Rock pointed out. "Often, barriers are in real time, like being too busy or too tired today." So instead of touting future benefits, her study focused on immediate benefits – like having more energy and being in better spirits afterwards.

Acusplit pedometer discount use code AICR2011 for $10 off on the ACCUSPLIT AE 120XLSimply walking can immediately benefit survivors.

Breast cancer survivors in the Women's Health Initiative study at the Yale School of Public Health were found to live longer if they walked briskly 3 or more hours per week compared to other postmenopausal survivors who had low levels of activity. The more active women benefitted even if they were not active before their diagnosis. (Cancer Prevention Research, April 4, 2011.)

Another study of walkers found that using a pedometer helped them achieve a higher number of steps – and get more physical activity. (Journal of the American Medical Directors Association, Oct 7 2010.)

Where to Find Survivor Activity Groups

  • To find a walking group or a physical activity program for cancer survivors, check with your local hospital, YMCA or county recreation department.
  • The American College of Sports Medicine now certifies trainers to work with cancer patients and survivors. Choose "ACSM certified cancer exercise trainer" from the drop-down menu.
  • Some yoga instructors now are trained to meet the special needs of cancer survivors. Consult local yoga centers, the Yoga Alliance to find a cancer-trained instructor, or simply try a "gentle" yoga class.
  • Medicare also will cover a certain number of physical therapy visits to get you started on a regular routine, making it easier to join a program.

Sources:

  1. Current health behaviors and readiness to pursue life-style changes among men and women diagnosed with early stage prostate and breast carcinomas. Demark-Wahnefried W, Peterson B, McBride C, Lipkus I, Clipp E.
  2. Am J Health Behav. 2003 May-Jun;27(3):246-56. Do adults change their lifestyle behaviors after a cancer diagnosis? Blanchard CM, Denniston MM, Baker F, Ainsworth SR, Courneya KS, Hann DM, Gesme DH, Reding D, Flynn T, Kennedy JS.
  3. Int J Behav Med. 2011 Feb 19. [Epub ahead of print] Effects of a Weight Loss Intervention on Body Mass, Fitness, and Inflammatory Biomarkers in Overweight or Obese Breast Cancer Survivors. Pakiz B, Flatt SW, Bardwell WA, Rock CL, Mills PJ.

 

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