|
|
Post by KC on Apr 30, 2014 6:44:00 GMT -8
Boating season “officially” starts here in the Midwest and many parts of the country on Memorial Day, so we are launching a 3-week “crash” program (an Exercise Challenge) with these key objectives:
1. to get our bodies ready for the boating season, and
2. to establish, or solidify, your healthy lifestyle habits
The “Challenge” goes out to ALL participants at PCAF—men, women, regular readers, “lurkers,” and even our PCAF Medical Panel members—ANYONE CAN JOIN, and you can join at any time between now and Memorial Day!
Aristotle said…
We are what we repeatedly do. Excellence then, is not an act, but a habit.
The PCAF Exercise Challenge exists, therefore, for us to help one another with the sometimes difficult, sometimes elusive discipline of sticking to what solid researches shows will help us all live longer and improved lives…by making exercise a personal habit, and a personal commitment.
Here's the challenge:
- I “challenge” you (and myself) to meet or exceed the American Heart Association’s recommendation for at least 30 minutes per day at least 5 days per week, or 150 minutes per week of moderate-intensity aerobic activity, for the next 3-weeks, starting this Friday.
- I "challenge" you to commit to helping each other, by posting (here, in this thread) every day that you complete a session of deliberate exercise—we can support and encourage each other to meet the “challenge.”
- Let us know how many minutes you completed that day, and what your running total is for each week. The PCAF Exercise Challenge starts this FRIDAY.
Some psychologists will tell you that a habit can be formed in 21-days. Everyone is different, but let’s see if we can build a healthy habit right now, before Memorial Day, which will endure.
If you don’t exercise regularly, or haven’t exercised in a while, consider contacting your doctor first; read this article from the Mayo Clinic titled, "Exercise: When to check with your doctor first." There is a right level of exercise for absolutely everyone. You don't have to run marathons (I won't be!). Your "right level" might be going for a vigorous walk every day around the neighborhood, or it might be at the gym, or it might include working in your yard. Get out, and get your heartrate up!
FYI-only, we also ran a “PCAF Exercise Challenge” during the month of February…just in time to recover from lapsed New Year’s resolutions.
|
|
|
|
Post by KC on May 1, 2014 9:27:48 GMT -8
Boating season?
Why does one need to be "in shape" for boating season, you ask?
Ya gotta be in shape for this...
(this pic is not me, but it is the catalog photo of my sailboat!) 
|
|
|
|
Post by Tony Crispino on May 1, 2014 17:12:06 GMT -8
I'm in. And a great start for me was to lose weight and I have started walking daily over a mile. I am in San Francisco today and have walked about two miles every day. I will also be making a purchase of digital health bracelet that will allow me to monitor my increasing activity. There are several models and after the purchase this weekend I will report daily on the activity increase.
But here's a start. On Ash Wednesday, the beginning of Lent I weighed 209. During that 40 days I vowed to cut out breads and grains for the duration of Lent. At the end of Lent weighed 192 for a whopping 17 pounds lost. I decided to continue to the end of April and on that last day I weighed 189. I LOST 20 pounds and feel terrific. But I am not done. Having lost that heavy tire I will continue that low carb approach and will now add the walking. It's dinner time in San Francisco and a group of us are walking to Union Square. This will add a couple miles on as we are staying at the Hyatt Regency Embarcadero.
It has been a quick drop in weight that has me feeling the best I have in quite some time. But now it is time to add rigorous exercise as well. But first a check up. I will have my blood work done next week to measure my lipids panel which was borderline not good in February. But I think it will look a lot better now. Once cleared, I will add bicycling and more extensive walking to go with stretching and breathing exercises I have already begun. I got lazy for a while but that has already been reversed. I see the ability to get to the 170's in May. And that would be the very best move for me.
I'm not pumping iron. I am not jogging and I won't do that as it won't be a good add to my knees that had not been feeling well before I lost weight. But I will continue an active lifestyle that I do have with increases in every way of physical activity.
Thank you Kurt for starting this up in May. I will see you in Chicago at the end of this month. And I will definitely look better.
|
|
|
|
Post by KC on May 2, 2014 9:24:25 GMT -8
40 minutes so far in week #1 out of the 150 minute/week goal...
Greetings from Boulder, CO! Just visiting here for a long weekend, but I can tell already we are going to have some enjoyable outdoors activities.
But I started the day, as I do so many other days, giving thanks and respect for the health in the body I have by going to the hotel exercise room and committing 40 minutes of time to lengthening and improving the long term quality of my life...this time by getting my heart rate up on an elliptical machine and recumbent cycle.
Tony, glad to hear you are also staying active while on the road, which can be hard to do. Too many people just sit and eat when they travel...not thinking about the consequences.
Stay healthy!
|
|
|
|
Post by KC on May 4, 2014 6:24:42 GMT -8
Saturday 60 min hike in Rocky Mtn Nat Park +40 min thru yesterday =100 min so far this week toward "the Challenge" goal of 150 mins aerobic exercise per week!
Hiked near Estes Park, CO, covering nearly 500' elevation change.
Incredible scenery...here's a pic from the trail:
Stay healthy! |
|
|
|
Post by KC on May 6, 2014 5:47:05 GMT -8
Tuesday 35 min workout at the Y, combination of glider and stationary bike +100 min completed this week prior to this morning's workout =135 min total so far this week toward "the Challenge" goal of 150 mins aerobic exercise per week! I'd like to be back hiking in the Rocky Mountain National Park, but...just back at my neighborhood YMCA this morning before work. I used my POLAR pulse monitor and took these statistics for my 35 minute workout: Average heartrate=116 bpm, Maximum heartrate=150 bpm
 |
|
|
|
Post by KC on May 8, 2014 5:46:34 GMT -8
Thursday 75 min bike ride to work (17 miles) +135 min completed this week prior to this morning's ride =210 min total so far this week toward "the Challenge" goal of 150 mins aerobic exercise per week...and one more day to go in Week #1 out of 3. I know, I know....everyone is asking, "Why are you riding to work this week? Next week is National Ride Your Bike To Work Week." I'm just trying to get in as many rides this summer as possible... Here's a pic when I arrived at the parking lot at work about 45 mins ago:  |
|
|
|
Post by KC on May 9, 2014 5:50:20 GMT -8
Friday Today's Dilbert comic (click on it to enlarge, then use your back arrow to return):  30 min workout at the Y this morning before work +210 min completed this week prior to this morning =240 min total this week toward "the Challenge" goal of 150 mins aerobic exercise per week... met the goal! Week #2 (out of 3) starts tomorrow! I used my POLAR pulse monitor and took these statistics for my 30 minute workout: Average heartrate=116 bpm, Maximum heartrate=133 bpm
|
|
|
|
Post by KC on May 10, 2014 8:21:15 GMT -8
WEEK #2 (out of 3)
Saturday 80 min of aerobic exercise so far in Week #2. Went for a nice leisurely bike ride this morning with my wife.  I use the Map My Ride app on my phone to gather all my ride stats, which for today's ride included: * distance = 14.45 mi * duration = 1:21:57 * average speed = 10.6 mph (this of course included all our stops at intersections, stopping to take a picture, etc) * max. speed = 23.1 mph * calories = 955 * fastest 2-mile split was at mile 8-10 = 13.2 mph * slowest 2-mile split was at mile 6-8 = 9.0 mph (probably when we stopped to both take a pic and read a trail sign where we turned around) * elevation change (max.-min.) = 21 ft (the flat Midwest)
|
|
|
|
Post by KC on May 11, 2014 11:23:27 GMT -8
Sunday, Happy Mother's Day 20 min walk today thru Chicago +80 min completed this week prior to this morning's walk =100 min total so far this week in Week #2 Took a very pleasant walk through the financial district (western loop) of Chicago this morning from our hotel to the train station (spent the night downtown after attending the ballet). It turned out to be an interesting architectural tour from the Congress Hotel (build 1893), past The Rookery, the Old Colony Building, the Chicago Board of Trade, the Union Club of Chicago, the Monadnock Building, and others of that same era. We actually spent about 40 minutes walking, but we were stopping and talking about the buildings along the way...the walk should have only taken about 20 minutes, so that's all I'm counting for today.    |
|
|
|
Post by KC on May 12, 2014 6:30:06 GMT -8
Monday 20 min of yoga at home this morning before work +100 min completed this week prior to this morning =120 min total so far this week in Week #2 I use yogaglo.com; I like the very wide range of classes one can choose from at the site with different durations and difficulty levels. I wish that I had put on my Polar heart monitor before I started this morning because I would have been interested in how much my heartrate went up. I'll try that in the future. It's a prety good workout. If you have never done yoga, all I would tell you is "don't be intimidated by it." Yoga can be great movement/exercise for people of all ages and abilities. There are lots of moves the instructor makes where I'm saying to myself, "that ain't gonna happen," or something like that...but I do what I can with something remotely resembling what he/she is doing and it's all good.  |
|
|
|
Post by KC on May 13, 2014 6:11:52 GMT -8
Tuesday 25 min workout at the Y before work +120 min completed this week prior to this morning =145 min total so far this week in Week #2 Been a little rushed/busy this week...almost skipped today, but I decided to get up and go to the Y anyhow, and I was able to squeeze in 25 minutes of mostly weights this morning. Started with 5 mins aerobic to get my heart going, and ended with about 5 mins stretching. As the saying goes, "a little bit is better than nada" (which is actually a song by the Texas Tornados from the golf movie "Tin Cup"). Wore my Polar pulse monitor and took down these stats: Average heartrate=106 bpm, Maximum heartrate=117 bpm
 |
|
|
|
Post by Tony Crispino on May 13, 2014 10:02:09 GMT -8
OK not updating daily but still on target. Travel has kept me very busy as anticipated this month. Work for the day job and work for the evening jobs has been as busy as ever. Travel has dented the dieting to not what I want it to be. Eating a lot in restaurants has stopped the losing but it's not bad. I did do treadmill in SF in the exercise room and I also have continued daily walking. But my most strenuous exercising comes form the Karate Kid scene. I bought Ruthie a new car and put a hard shell wax on it. Then I did the truck. These tasks all day Sunday and it was tiring. But here is where I am: May 13 Weight 191 Walking 4 miles Cars waxed 2.5 Happy spouses ~ Yup. Front
Side
Back |
|
|
|
Post by KC on May 15, 2014 5:57:38 GMT -8
Thursday 35 min workout at the Y before work +145 min completed this week prior to this morning =180 min total so far this week in Week #2...so I met my goal of exercising at least 150 minutes per week this week! Whoo-Hoo! Most of today's workout was on the elliptical machine (2.5 miles), plus some stretching/strengthening on the floor afterwards. Wore my Polar pulse monitor and took down these stats: Average heartrate=123 bpm, Maximum heartrate=149 bpm
 Namaste |
|
|
|
Post by KC on May 16, 2014 5:47:29 GMT -8
Friday
20 minutes so far in the first day of week #3 out of the 150 minute/week goal...
20 minutes of yoga at home this morning before work.
I love shavasana!
Namaste
|
|
|
|
Post by KC on May 18, 2014 16:17:57 GMT -8
Sunday...a very special day 20 min walk...see below +20 min completed this week prior to today =40 min total so far this week in Week #3 Today was the Wellness Place Community Cancer Walk and Celebration! The Wellness Place provides cancer education, support and counseling in my community, and my daughter has been a team organizer for several years. This year her team raised more than $2500, and 23 friends and neighbors participated in the event (20 of whom are in the photo, below, from this morning...including me, in the "survivor's" purple t-shirt).
I have several connnections with the Wellness Place. Both my (1st) wife and I used their support services when we were each diagnosed with cancer. The local USToo chapter is organized out of the Wellness Place. After my wife passed away, I organized (i.e., funded) a collaborative effort in her memory between our local YMCA and the Wellness Place to offer joint services for folks in our community with cancer to go to the Y to learn about exercise as a means for cancer survivors to improve their longevity and quality of life.
It was a beautiful day for the event, which also included a concert and a "balloon release" (people would write names/messages for departed loved ones on the balloons, then hundreds were released together while "For Good," from the play "Wicked," was sung). Special day.
 |
|
|
|
Post by KC on May 21, 2014 6:24:28 GMT -8
Tuesday 85 min bike ride home from work +40 min completed this week prior to today =125 min total so far this week in Week #3 Drove to work today with my bike on the back of my car, and biked home. Left my car at work with the bike rack and will pick it up tomorrow. Felt like it was uphill the whole way...and it basically was. See the red line on the chart below...(click on it to enlarge). Average speed over the 16+ miles was only 11 mph, although that includes stopping to cross major roads, etc (you can see from the chart where I stopped and my average speed (blue line) dropped). Typically on a straightaway, I was going about 13-14mph. Not setting land speed records, but I wasn't attempting to either...just wanted to get some good exercise. Beautiful day for a bike ride.   |
|
|
|
Post by KC on May 21, 2014 6:34:39 GMT -8
Wednesday 80 min bike ride to work this morning +125 min completed this week prior to today =205 min total so far this week in Week #3...Whoo-Hoo, I exceeded the goal of getting at least 150 minutes this week! As I mentioned in my previous post, the ride home was basically a slow uphill ride. So, the rike to work is a slow downhill ride (click on the chart below, and view the red elevation line) and I averaged a whole mile per hour faster this morning than last night...12 mph. Last summer I was riding to and from work in the same day, which is about 16+ miles each way, and as you can see takes about an hour twenty minutes each way. I think I like this idea better of driving my car to work with the bike, biking home, biking back to work the next morning, and then driving home with the bike on back. Nothing heals the body after a workout like a night's sleep.   |
|
|
|
Post by KC on May 23, 2014 8:54:25 GMT -8
The pre-boating season PCAF Exercise Challenge is now complete! I hope that others have benefitted as I have.
I’ve been asked: “Why focus on exercise at a prostate cancer support website?”
We’ve known for a long time that people who exercise in general are healthier and have better cardiovascular health…but why, specifically, is exercise so important to men with prostate cancer?
Well, a lesser known/lesser understood fact is that prostate cancer is one of the most common and least lethal of all cancers, which creates a huge pool of “survivors” who will live long lives and die of something other than prostate cancer. Greater than 90% of men with PC live normal lifespans. So, men with PC need to think (and act) about their lives in the long-run.
Also, heart disease (not prostate cancer) is the #1 killer of men with prostate cancer. Ten times as many men die of heart disease than prostate cancer. So, temporarily setting aside any discussion of direct links to PC (which I will get back to shortly), men wanting to live longer and with a higher quality of life need to consciously work to improve their heart health…and in fact may want to focus on an anti-cancer lifestyle which reduces their risks of heart disease AND other cancer types. Dr Mark Moyad made this summary comment (see the Sept 2011 PAACT Newsletter) on a study of the effect of healthy lifestyles:
“Few studies have evaluated the combined impact of following healthy lifestyle changes on cancer, cardiovascular disease (CVD), and all-cause mortality. … Now we have the evidence in the US that [the most simplistic healthy lifestyle behaviors not only have a reduced risk of dying from heart disease, but cancer and all-causes!] … Maintaining a healthy weight, getting 30 minutes a day of exercise (most days of the week), eating primarily a plant-based diet and not consuming or moderately consuming alcohol were the 4 primary and consistent factors that provided the most benefit.”
Four steps to living longer, no matter what. Dr Moyad has spelled it out for us all very clearly.
Add to that the research of direct benefits of exercise on those with prostate cancer, or with advanced prostate cancer, and your motivation doubles!
The Prostate Cancer Foundation (PCF) RESEARCH NEWS recently published a briefing titled, “Exercise and Prostate Cancer—The Evidence Stacks Up For Benefits” which I strongly urge you to read for yourselves (link), but I will also summarize findings of five different studies discussed:
• Prostate cancer has long been linked to inflammation; research has supported the hypothesis that exercise helps create healthier-looking, more normally shaped blood vessels in the prostate, which may inhibit further spread of PC cells in men already diagnosed with PC and improve response to anti-cancer therapies. (published 2013)
• Both vigorous and non-vigorous activity lowered men’s risk of death from any cause, but men who exercised vigorously 3 or more hours per week had 61% lower risk of death from PC compared to men who exercised less than one hour per week. (published 2011)
• Men diagnosed with PC who burned 13,000 calories exercising cut risk of death from any cause in half compared to men who burn only 500 calories. (published 2014)
• Vigorous exercise changes the expression of 184 genes, including genes thought to thwart cancer progression. (published 2014)
• In a study of obesity (closely related to exercise), a study found that men with BMI>30 were more likely to have positive surgical margins following prostatectomy, a trend towards more SVI, and EPE. And, obese men deemed intermediate risk pre-operatively were twice as likely to require radiation following surgery to treat BCR.
Dr Stephen Strum has published these additional facts for men who are undergoing PC therapies; he wrote:
“Exercise has tremendous value in radiation therapy. Well oxygenated prostate tissue helps avoid hypoxic areas that may be resistant to radiation, and increases the level of reactive oxygen species (ROS) that destroy the cancer. Also, it helps protect healthy tissue from the radiation. Perhaps its biggest value is to ameliorate radiation-induced fatigue.
For those undergoing hormone therapy, cardiovascular exercise protects the heart and blood vessels, fights fatigue and helps prevent weight gain. Weight-bearing exercise helps prevent bone and lean tissue loss.”
Take this information as a new “wake-up call.” Many people who have had cancer may be inclined to rest and take it easy after treatment. The information here helps men with prostate cancer realize that now is the time to adopt a heart-healthy, prostate-healthy lifestyle…especially after they realize that 9 out of 10 men with PC are going to die of something else.
I’ll conclude with a quote to consider from Dr James Cave from a recent New England Journal of Medicine article:
“Just getting your prostate cancer diagnosed does not mean a doctor has saved your life, or even given you longer to live. The science in the studies simply has not shown that to be true. I am pleased that those who have had a diagnosis are glad they went through the ordeal and feel it has made a difference for them, but I worry when they go around preaching that their life has been saved by having a PSA and getting their colleagues to get one too.
So what are the alternatives…?
Get on with life, spend less time in a doctor's room and more time walking and enjoying life, and if you get symptoms, go and see a doctor. You will live just as long and perhaps with all that extra exercise a little bit more.”
|
|
