How to Adapt Your Exercise Routines As You Age

How to Adapt Your Exercise Routines As You Age-min

Exercise and fitness are crucial for living a healthy lifestyle at any age, but it’s especially important for adults who want to maintain their mental and physical health as they get older. However, creating an enjoyable and effective exercise routine can be challenging. Discomfort, pain, reduction in muscle mass, or lingering injuries are just a few obstacles that make it difficult to find an exercise routine that works.  

At Survivor Fitness, we’ve worked with cancer survivors of all ages to help people implement an individualized fitness plan. We partner with skilled personal trainers who design sustainable exercise routines for participants based on their age, fitness level, and the impact of their cancer treatment. 

The Centers for Disease Control and Prevention recommend that all adults get 150 minutes of moderate-intensity exercise each week, regardless of age. As you get older, the way you approach exercise should evolve based on how your body has changed. For example, maintaining a healthy weight becomes a real struggle as people enter their 40s, but high-impact cardio exercises like running can damage joints. Chronic aches and pains can begin to cause problems once people reach 50, which can mean finding different exercise routines that help mitigate those issues.

Your exercise routines will evolve as you age, and understanding that concept is key to maintaining a healthy and active lifestyle. Your approach to fitness should give you energy and increase longevity rather than cause damage to your body. As you look for ways to adapt your exercise routine, here are a few helpful best practices to consider: 

Strength: Focus on Your Core with Pattern-Based Training

Maintaining strength is a priority for men and women as they age. But as you get older, weightlifting can be replaced with controlled reps and movement patterns that help you build a solid foundation of strength. For example, instead of lifting weights on a bench press, you might consider standing press exercises that utilize your body weight for resistance. There are many ways you can modify an exercise to fit your current fitness level. 

Incorporate Mobility & Agility Exercises into Your Routine

Mobility, agility, and balance become increasingly important as you age. Whether you’ve dealt with an injury or you’re experiencing the natural stiffness that comes with age, it can be helpful to incorporate specific exercises that enhance your agility. It’s also important to maintain balance to prevent falls and other injuries. Start small and work up to balancing, jumping, or doing strength training exercises on one foot. 

Be Intentional with Your Warm Up & Recovery

The first challenge that active people typically notice is that it takes longer to recover from exercise as you age. Soreness after running a half-marathon might linger for a few more days than it did in your twenties. Giving your body more time to rest after exercise is important. Dividing physical tasks into manageable intervals can also help you incorporate recovery into your routine. Stretching before and after a workout is another important habit. In many cases, the way you warm up and recover is just as important as the way you exercise.  

Build an Exercise Routine that Works for You

While incorporating new habits is a good idea, the key to sustainable, lifelong fitness is to find an activity that fits your unique needs, goals, and lifestyle. There are questions you can ask yourself to help you determine the right match for you, including: 

What are your current physical capabilities? What challenges or limits are you facing? Are there other factors, such as work demands or family responsibilities, that could impact your exercise routines? 

All of these are important questions to consider as you look to adapt your fitness habits as you age. Trying new activities can also unlock new and unexpected opportunities like incorporating fun workouts to do with your spouse or creative indoor exercises into your routine.

Need Guidance Adapting Your Exercise Routine? 

As with any fitness-related goal, it can be helpful to talk with your doctor or a trained professional to answer any questions you might have. 

If you’re a cancer survivor, the Survivor Fitness approach is designed to help you regain your health and wellness through one-on-one personal training and nutritional support. We walk alongside you to provide you with the tools you need to get the most out of your recovery. Contact us today to learn more!

4 Indoor Exercise Ideas for the Cold Winter Months

indoor workout

Whether you’re a cancer survivor or someone looking to live a healthier lifestyle, it’s important to stay focused on your fitness all year round. But finding the motivation to exercise can be difficult during the cold winter months. Lower temperatures and darker days make it harder to maintain the exercise routines you typically follow during the rest of the year. Going for a walk or run isn’t as enjoyable in chilly winds or icy conditions.  

The good news is that there are several ways to keep your body moving in the winter without having to endure chilly temps outdoors. No matter what activities you enjoy most, you can find indoor alternatives that can help you maintain your exercise routines. Most of them you can do in the comfort of your own home. If you’re looking for a few creative ways to increase your heart rate or improve your strength without having to get outside, here are four indoor exercise ideas that you can consider: 

Yoga

Yoga is one of the most accessible and enjoyable forms of exercise. According to the National Center for Complementary and Integrative Health, yoga reduces stress, anxiety, and fatigue and improves strength and flexibility. There are also numerous benefits that yoga provides for cancer survivors looking to regain strength and stability after treatment. It’s also an ideal indoor cross-training activity for more cardio-intense activities. You can find numerous free training videos online that will guide you through a routine. 

Core Training & Bodyweight Exercises 

Regaining strength and stability in your core is a foundational goal for cancer survivors, but it’s also a great area of focus for every person who wants to feel healthier. Not only do core exercises help you condition your body, but they also improve balance and increase flexibility. 

You don’t need to go to the gym or lift weights in order to gain strength. Many times, all you need is the resistance of your own body weight to improve strength and endurance. Squats, lunges, push-ups, sit-ups, and planks all use your own body to build muscle, and those are only to name a few. There are numerous exercise options you can choose to do when it comes to bodyweight workouts. When you’re ready for the next level, you can add a few pounds of weight with simple household items like canned goods or books.  

Virtual Workouts 

One positive outcome of the pandemic was the proliferation of virtual options for in-home fitness. You can find yoga classes through the free app Do Yoga With Me. Strength training or cardio fans may enjoy Nike’s free Training Club app. Find the personal training that fits your needs through Future. If you’re looking for a simple place to start, the free J&J 7 Minute Workout app builds quick workout routines to get you going. All you need is access to a smart device, and virtual fitness possibilities are almost endless. 

Dance

Who said indoor exercises had to be boring? Dancing is a whole-body workout that’s actually fun. It’s good for your heart, it makes you stronger, and it can help with balance and coordination. Numerous studies have also found that dancing is a great way to improve fatigue, body image, self-efficacy, and functional exercise capacity for cancer survivors. If you’re looking for a more structured workout, consider joining a dance class at a local fitness center. If you prefer more spontaneous or informal routines, put together a 15-20 mix of your favorite tunes and cut loose with a friend or spouse in your living room.     

Tips for Success

There are numerous ways to get exercise during the cold winter months. The key is to keep at it and find ways to stay motivated. Every little bit adds up, and doing something is better than doing nothing. Here are a few helpful tips, especially if you’re a cancer survivor who is getting back into the routine of working out: 

  • Talk with your healthcare provider about good activities to try.
  • Start by doing what you can, and then look for ways to level up as needed.
  • Find an activity you enjoy that fits into your lifestyle. 

Providing Post-Treatment Wellness Guidance

Survivor Fitness was designed to support cancer patients after treatment through one-on-one personal training and nutritional support. By partnering with local trainers and fitness centers, we have access to indoor training facilities year-round. 

If you need more guidance for staying motivated and reaching your goals, we are here and happy to help. Learn more about the benefits of Survivor Fitness or connect with us today to learn more!

Partner Spotlight: Nourished Routes

Anyone connected to Survivor Fitness quickly realizes that much of the magic of the experience stems from two factors: the incredible passion of our participants and the power of our community. Since launching Survivor Fitness, we’ve had the benefit of working with board members and health partners (trainers and dietitians) who share a deep devotion to supporting cancer survivors on their recovery journey.  

Allison Tallman is one of those partners whose passion, care, and expertise have had a life-altering effect on Survivor Fitness participants. Allison is a Registered Dietitian Nutritionist (RDN) and the founder of Nourished Routes. After connecting with Executive Director Meg Grunke in 2019, Allison signed on to become a nutrition partner for Survivor Fitness. To date, she’s served more than 100 Survivor Fitness participants. 

Allison’s connection to Survivor Fitness began before she became a partner. As an RDN, Allison saw just how important nutrition is as she walked alongside patients during their battle with cancer—personally and professionally.

“My grandfather was diagnosed with leukemia, and my uncle had sinus cancer,” Allison explained. “In both situations, I saw how much the treatment impacted their life—physically, mentally, emotionally, and spiritually.” 

As a practitioner, Allison uses her knowledge and experience to help participants with nutritional changes. Before moving to Nashville, Allison was employed at a medical clinic in Chicago where she worked primarily with cancer patients going through chemo and radiation therapy. Her role provided her with direct insight into the connection between treatment, nutrition, and her patients’ overall well-being. 

These experiences sparked a passion that led her to partner with Survivor Fitness to help an entire community of cancer survivors. 

“There are so many challenges that a person experiences going through chemo or radiation,” Allison expressed. “Seeing so many of my family members experience those changes inspired me to use my professional training  to help people who are navigating the cancer journey and equip them with resources to regain health in all areas of life.”

As a Survivor Fitness nutrition partner, Allison provides the same level of commitment and personal care to participants that she would give to a family member. In every introductory session, Allison takes time to listen to the individual, learn about their journey with cancer, discuss the unique nutritional challenges they’ve experienced, and collaborate on the health goals they want to achieve. 

“Every cancer journey, and how it’s impacted a person’s diet, is different. I really want to understand what a person has been through so I can put myself in their shoes and help them move forward. Because each person’s cancer journey is so unique, it’s important to tailor their recovery plan, too.”

After learning more about them, Allison works with participants to design a personalized nutrition plan that can easily be incorporated into their current lifestyle. 

For example, one of the first things Allison does is make sure participants eat enough food and get enough protein in their diet. Adding in the right amount of protein can help counteract the muscle loss that can be a result of cancer treatment.  

After the initial meeting, Allison continued to provide guidance and accountability as participants continued through the program. Every participant receives a recipe book along with advice to maximize their nutrition plan after cancer. 

When it comes to nutritional best practices, Allison typically encourages participants to set one or two goals. She also recommends a Mediterranean-style diet that includes fruits, veggies, whole grains, lean protein, and healthy fats. 

“It’s better to make small changes one at a time rather than a lot of big changes all at once. This helps the changes you make actually stick. For example, rather than setting a goal to make a meal plan seven days a week, start with just one day. Hopefully, that one day spills over into two days and then more.” 

Allison’s personal approach and encouraging demeanor are two characteristics that participants appreciate most. These are attributes that she would ascribe to the entire Survivor Fitness community.

We’re grateful for the role Allison plays in the Survivor Fitness community to provide advice and support for participants during their life-changing experiences.  

Allison is a registered dietitian with a Bachelor of Science in Nutrition from Cornell University and a master’s degree in Clinical Nutrition from Rush University. Her seamless adaptability has allowed her to work with a range of clients—from patients in medical clinics to professional athletes.  Learn more about her work at Nourished Routes.

6 Creative Ways to Move Your Body

Remember the days when you didn’t have to think of your playful activities as exercise? You did them because you enjoyed them, not because you had to.

While the winter months make it harder for us to keep moving, there’s always an opportunity to think outside of the box when it comes to fitness. Even if cold temperatures prevent you from heading to the gym, you can stay fit even while you’re at home or on the go. 

Ready to work out without actually working out?

Here are our top tips on incorporating healthy movement into your daily routine. 

 

1. Practice Beginner Yoga

With its complex poses and supple practitioners, yoga can feel intimidating at first. Relax! No one starts the practice as a professional. Incorporating yoga into your exercise regimen has several benefits for cancer survivors, including better sleep and improved mobility. Start where your body is today, and work your way through the movements. With small but consistent steps, you’ll improve faster than you think. 

2. Schedule an Active Trip

Moving your body shouldn’t and doesn’t have to be a chore. If you appreciate travel or exploring new areas in your community, incorporate these joys into your exercise plan. Schedule a local trip or one to a far-off place to motivate you to increase your daily activity. When you’re planning your itinerary, you can include the following activities: 

  • Hiking
  • Swimming
  • Kayaking
  • Biking

The outdoor possibilities are endless, especially if you expand your radius. Breathing fresh air  and discovering new natural locations are just a few of the extra advantages of developing an active agenda. 

3. Join a Dance Class

If you’ve never tried a dance class before, there are several different styles, including ballet, swing, hip-hop, ballroom, and more. Think about the types of music you enjoy listening to or exploring and find out if there is a dance studio near you that offers classes! If you like music, dancing to it will feel less like exercise and more like a hobby.

4. Try Something Outside of Your Comfort Zone

Interested in a change of scenery? Try adopting a more adventurous type of exercise, like:

  • Rock climbing
  • Martial Arts
  • Boxing
  • Rollerblading

Even if unconventional isn’t your exercise of choice, at least you can say that you tried!

5. Clean Your Home

Cleaning itself may not seem like the most fun way to spend your day, but adding music to the mix can create an entirely new atmosphere! Invest in a Bluetooth speaker or wireless headphones and let your favorite songs lead the way. Who says you can’t have a dance party when doing the laundry? You’ll not only move your body, but you’ll create a tranquil and serene space after just a few sessions. 

6. Don’t Underestimate the Power of Walking

When you’re looking for easy ways to stay fit, don’t overlook the simple things. According to the Mayo Clinic, walking itself can help improve cardiovascular fitness, and strengthen muscles and bones. Walking can also prevent or manage conditions including high blood pressure and heart disease. Make it social and invite your friends, family members, or dog for a walk. Everyone will become a little healthier with every step.

Results and goals go far beyond what the scale may show, so don’t get too caught up in immediate weight changes. Being a cancer survivor brings extra life hurdles, but you can still have control over your overall health and well-being. If you’re searching for an additional resource to help you through this new chapter of life, Survivor Fitness is ready to provide you with the tools and guidance to accompany you through this new beginning.

4 Benefits of the Survivor Fitness Program

Whether you are familiar with us, or this is your first time visiting our site, we’re so glad you’re here! Survivor Fitness helps cancer survivors regain their health and wellness through one-on-one with personal fitness and nutrition professionals. Connecting to a healthy lifestyle after cancer is vital for taking control of your life again. We know firsthand that life after cancer is a challenge. That’s why we’re here to help individuals find and create a better and rewarding future for themselves.

Here are four benefits of the Survivor Fitness program.

Why Participate?

Unfortunately, life doesn’t just go back to normal after cancer. Those who have faced cancer often face additional side effects that can last for months or even years, if not addressed. You might be experiencing fatigue, loss of strength, or a change in weight. So, what can you do to help address these issues and get back to feeling like yourself again?

Exercising after a cancer diagnosis can provide numerous benefits. It’s proven to reduce cancer recurrence and offset some of the post-treatment symptoms, like loss of appetite and sleep, increased anxiety and depression, and fatigue. But still, studies show that the majority of cancer survivors aren’t sufficiently active. It’s time to change this!

If you’re new here, you may not know exactly what to expect. We’ve outlined a few benefits below that may help you take the next step to become part of the Survivor Fitness Family.

1. Improving your Physical Health

Exercise is known to improve numerous everyday elements, including:

  • Cardiovascular health
  • Mental health, moods, and self-confidence
  • Weight loss success
  • Muscle and bone health
  • Sleep
  • Immunity

Survivor Fitness meets you where you are, helps you overcome many of the side effects you’re facing, and puts you on a path to meet your personal goals.

Exercise is beneficial for everyone, but it’s especially beneficial for the short and long-term health of cancer survivors. The Survivor Fitness programs help you address not only the physical advantages but also the mental benefits. Many people feel a loss of control when they’re diagnosed with cancer, but these specialized programs will help you regain your control.

2. Accessing Personal Nutrition Advice

People who have been through cancer may have additional risk for health issues, including heart or blood pressure. Alongside exercise, eating the right foods better alleviate internal risks and strengthen your overall health. The Survivor Fitness Registered Dietitians understand these risks and know precisely what you need to incorporate or avoid in your diet.

3. Gaining Guidance & Support

If you don’t know where to start, that’s completely okay. The specialists who partner with Survivor Fitness are skilled, educated, and specialized in working with those who have faced cancer. When you join the program, you are gaining a complete support system. Your trainers understand that your body has been through a lot and that you will need to go at your own pace. They will keep you motivated to help you stay on track at your speed.

Everyone has their own stories, and everyone needs personalized strategies that best work for them. Your Survivor Fitness support system genuinely cares about your well-being, gives you validation, and aims to be the best partner in your wellness journey.

4. Moving Forward

You’ve been through a lot, and it can be easy to find yourself feeling lost or discouraged. We understand that. Our professionals are devoted to building a specific routine and plan, connecting you to the tools and approaches that you need to recover completely. We’re dedicated to improving your health and wellness, furthering your fitness progress, and creatively changing your outlook on life post-treatment.

Wondering How Survivor Fitness Can Benefit Your Lifestyle?

Are you a cancer survivor looking for a new beginning? Are you wondering how to take your first step into the program? Survivor Fitness is ready to help you through this new chapter in your life by empowering you to reclaim your hope, health, and strength entirely.

Moving at Your Own Pace: 3 Ways to Measure Progress (Without a Scale)

moving-at-your-own-pace

Everyone’s journey after cancer treatment moves at a different pace. It can be easy to compare your progress with others, but it’s important to remember that physically noticeable results are not the only way to track your progression. Although exercising is primarily recognized for improving your physical health, it can positively impact your overall wellness, including your mental health. Below are three ways to measure progress without a scale. 

Measure Your Heart Rate and Blood Pressure

While visible effects may not come automatically, other important internal factors can be measured. Consistently compare your heart rate (before, during, and after exercise) and blood pressure to keep track of accurate advancement—doing this can also help you keep track of your overall health, helping you to identify other lifestyle changes that you may need to focus on. Your resting heart rate could be associated with other health concerns, like cholesterol, stress, and breathing levels.

Logging your blood pressure assists you in tracking your likelihood of heart disease or stroke. Based on your results, you can take preventative measures to help avoid hypertension or hypotension, which will ultimately improve your overall long-term health and well-being. While blood pressure monitors with cuffs usually give the most accurate readings, Healthline suggests apps to help keep you on track if you don’t have the equipment on-hand at home. Though these aren’t externally evident outcomes, improving these numbers can be an incredible and beneficial assessment of success. 

Write and Log in a Wellness Journal

Find a journal you like and record your workouts and thoughts at least once a day. Key categories can include your routines or a mood chart—a type of journaling where you log your emotions, like feeling irritated, motivated, angry, or relaxed. By doing this, you have an organized place for your dedication and consistency, reminding you that every step you take is significant. 

Other categories can include:

  • Time/distance
  • Eating habits
  • Physical measurements (waist, hips, thighs, or biceps)
  • Flexibility advancement 
  • Hours of sleep

Set Personal Goals

Don’t get down on yourself if you’re not losing or gaining weight at the rate of someone else. One method to feel more confident about your progress is to set your own goals and focus primarily on those. If you’re having trouble with results that involve the scale or appearance, create alternate objectives that don’t rely on physical outcomes. 

Ideas for alternate goals driven by a timeline:

  • Create and implement a routine
  • Reach X number of curls 
  • Exercise X number of days during the week
  • Run X number of miles
  • Touch your toes
  • Walk X distance in X time
  • Take a kickboxing class
  • Squat X pounds 
  • Accomplish X reps 

An exercise that has worked for someone else may not have the same effect on you. Don’t feel behind or embarrassed if you need to modify an existing exercise. (You can even work this in as a new goal!)

Remember, your remission is not a competition. Your body has been through tremendous adjustment, and you are here; you are a survivor, and that in itself is amazing.

Looking for more wellness guidance through your post-treatment?

If you need more guidance on staying motivated and reaching your goals, we are here and happy to help. Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

How to Stay Fueled During (and After) Your Workouts

It’s known that both exercise and healthy foods are part of a well-balanced and healthy life, but did you know that certain nutritional elements can actually impact your endurance and results? By intentionally planning your cuisine, you can finish your workouts just as strong as you started them. Here are a few ways that you can stay fueled during your workouts.

Getting Started

Regardless of what time of day you work out, the food you eat before your session can influence how well you perform and even recover afterward. According to Healthline, the right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine. Fueling your body with these key nutrients will not only help you during your workout but will also help with muscle recovery.

Helpful Habits

It’s not always easy, but beginning (or resuming) a physically healthy life doesn’t have to include extreme measures. If working out is on your agenda for the day, start preparing when you get out of bed with a hearty breakfast. This could include a greek yogurt parfait or eggs with a slice of whole-grain toast. If you are working out in the afternoon, make it easier on yourself by prepping some lean protein to eat directly after so you can repair your muscles. 

A common rule of thumb from the Mayo Clinic is to eat one to two hours before your workout. This prevents cramping and gives your body enough time to begin digesting before you start to burn calories. 

Be sure to drink enough water before, during, and after your workouts, too, as it goes beyond just keeping you hydrated. Based on a Cleveland Clinic article, doing so “replenishes electrolytes, sodium, and glucose” when you exercise and “helps ward off muscle cramps, removes toxins from your body and transports nutrients to parts of your body that need it most” after you exercise.

Regain Your Wellness After Cancer Treatment with Survivor Fitness

As we all have different bodies, the most important thing is that you listen to yours. It can be hard to know exactly what the right plan for you is, but with a little help, you can find it.

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

The Importance of a Daily Routine

Your daily routine can be a stabilizing factor in your life that helps you to stay balanced and healthy. Every day, your actions affect your body and mind exponentially, making it vital that those actions are a positive reflection of the life you want to live. The key to a good routine, though, is to make sure that it reflects your priorities, values, and goals. In this article, we’ll cover how to build an aligned daily routine and why routines are important.

How to Build an Aligned Daily Routine 

The beauty of your daily routine is that it’s yours. You can build it however you like, and however you feel your mind and body will benefit the most. 

So, to begin building a daily routine, ask yourself the following questions:

  • What do I value most about my life? 
  • In what ways would I like to improve? 
  • Are there areas of my life that I tend to neglect? 
  • Is there something that I would like to add to or remove from my day?
  • What are my short and long-term goals? 
  • What would I like to make a higher priority? 

Use your answers to these questions to build out a routine that resonates with you. A great exercise to use to visualize your ideal schedule is to imagine your “perfect day.” If everything went as planned, what would you do? What time would you wake up? What would your morning look like? Ask yourself questions about your ideal day to build a routine that you’re excited to follow. Now, why is all of this important? 

Why Daily Routines are Important

1. It Creates Healthy Habits 

Your daily schedule can be used to create healthy habits. Take your morning routine, for example. You may already brush your teeth and wash your face. But maybe after you think about it, you’d like to add a short yoga session. By adding this into your routine, you’ll create a habit, and your body will naturally begin to crave this part of your day.

2. It Helps You Set and Achieve Goals

You can use your daily routine as a tool to set and achieve your goals. Maybe these goals surround exercise, nutrition, or mental health. Whatever you’re focused on at the moment, try adding an element to your daily routine that will push you closer to making that goal a reality. 

3. It Keeps You Balanced

At the end of the day, routines are all about balance. Humans thrive on our routines because it helps to align our bodies and minds. You can use your morning routine to start your day on the right foot. Or maybe your afternoon routine helps you to wind down and relax. The schedule you create for yourself contributes significantly to your overall well-being. Be mindful of that as you build one that works best for you! 

Are You a Cancer Survivor Looking for Wellness Support?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

Ways to Stretch Before and After Your Workouts

Stretching before and after a workout is sometimes just as important as the workouts themselves. These routines help your body acclimate to and recover from exercise, so it’s vital that you plan your stretches the same way you would plan a workout. To help get you started, here are a few ways that you can stretch before and after your workouts. 

Please note that stretches can cause injury if not done properly. Do plenty of research on the proper ways to stretch before trying these without a professional trainer. 

Before Your Workout

You might be tempted to engage in static stretching before your workout, but these stretches should actually be reserved for after. Instead, you will get the most benefit from dynamic stretching to warm up your muscles before you put them to work. This type of stretching can increase your range of motion and help prevent injury, as injuries often happen when we put our muscles under strain that they aren’t ready for. 

Here are a few dynamic warm-up stretches that you can add to your pre-workout routine: 

  • Jumping Jacks: To get your muscles warmed up, try jumping jacks! If you’re looking for a calmer exercise, step your feet out one at a time instead of jumping.
  • Light Jogging: Especially if you’re going for a run, you might want to start with a light jog that is much slower than your normal pace.
  • Jumping Rope: This classic kids’ favorite is also a great warm-up exercise before a workout. Try a light jump-rope session to warm up your arms and legs.
  • Rotating Your Hips: For this stretch, place your hands on your hips and feet hip-width apart, rotating your hips in a circular motion.
  • Swinging Your Legs: This stretch is exactly how it sounds. Stand with your hands on your hips or brace yourself on a wall or banister and swing one leg at a time, forward and backward, to feel a great stretch.
  • Knees to Chest: Lie down on your back and bring one knee at a time to your chest with light pressure. This stretch can loosen up your hips and lower back muscles. 

After Your Workout

Now that you’ve completed your workout, it’s time for static stretching. These types of stretches slow your heart rate down and help your body begin to recover, as it brings blood flow to the muscles you used. 

Here are a few static stretches that you can add to your post-workout routine: 

  • Arm and Shoulder Stretch: Cross your left arm across your body and pull it toward you with the right arm. Repeat on the other side.
  • Wrist Stretch: Especially if you work at a computer, this stretch is wonderful for your wrists. Extend both arms straight out in front of you. One hand at a time, gently bend your wrist back until you feel a stretch throughout your forearm.
  • Neck Stretch: Place your left hand on the right side of your head, gently pulling it toward the left side until you feel a stretch. Repeat on the other side.
  • Side Stretch: Stand hip-width apart, lift one arm straight up, and stretch that arm toward the opposite side. Repeat on the other side.
  • Groin Stretch: Sit down with the bottoms of your feet touching, hold your toes, and gently lean forward as you bend from your hips until you feel a stretch.
  • Hamstring Stretch: Sit in a butterfly position, similar to the previous groin stretch, and extend one leg out in front of you with your knee bent slightly. Lean forward at your waist until you feel a stretch in your hamstring. 

Note: It is important that you never force a stretch, as this could lead to a muscle injury. Listen to your body as you try these stretches and see what feels good for you.

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

4 Benefits of Yoga for Cancer Survivors

male-doing-yoga

Have you considered taking up yoga? You may be surprised at how much of a balanced, centering effect that this calming practice can have on your body and the benefits that come along with it. From better sleep to increased strength, a consistent yoga practice has something to offer everyone—including cancer survivors, according to the American Cancer Society, which suggests that yoga can help to alleviate some of the symptoms associated with cancer. If you think you might be interested in yoga, here are four benefits of yoga for cancer survivors. 

1. Better Sleep

Stretching and flowing through the motions of yoga can lower your cortisol levels (a stress hormone). It can also lower your blood pressure and release tension in your body. These effects add up to a more restful sleep with less stress and fewer aches and pains. Yoga is also a great way to wind down for bed if you’re feeling restless. Try a bedtime yoga sequence to help you clear your mind and soothe your body.

2. Relaxation

Yoga helps you to center your mind and body through a myriad of relaxation techniques, such as stretching, breathing, and in some cases, meditation and aromatherapy. Many find yoga to be a wonderful way to take time for themselves to focus on their physical and mental wellness. Try fitting yoga into your weekly routine to relax and unwind from your busy day-to-day.

3. Improved Mobility

Yoga’s slow movements and breathing patterns increase blood flow to your muscles, improving overall flexibility and circulation and allowing a better range of motion during your daily activities or while doing other types of exercise. A consistent yoga practice can help you work toward your next physical goal or even simply make everyday tasks easier.

4. Increased Strength

Yoga can help you build strength without ever touching a piece of equipment. Many assume that yoga only improves flexibility; however, it actually can increase your strength, too, as you hold certain poses and cycle through vinyasa movements. A tree pose, for example, strengthens your core muscles as you tighten your midsection to stay upright. Throughout your session, you’ll soon feel your muscles engaging, tightening, and stretching, which will make you stronger over time.

Searching for a Path to Better Health?

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