Begin healing with a single step
- By:Laurence Magne
Most people know that if you feel sad and then go exercise, your mood will likely improve. Working your body helps your mind and vice versa. Of course, after a cancer diagnosis there is a lot of work to be done to heal and that can seem overwhelming and terribly discouraging at times. But it is helpful to remember something Confucius said: "A journey of a thousand leagues begins with a single step." In this article, I will offer advice about how to literally take the first step toward healing.
When it comes to physical healing after cancer treatment, your body will do a remarkable job on its own. However, those of us who specialize in rehabilitation medicine, the health specialty most concerned with physical recovery after serious illness or injury, know that there are some specific things people can do to help themselves heal faster and better. One of those things is to start moving your body. That's right, exercise. But not just any exercise -- therapeutic exercise or what rehabilitation specialists call "ther ex."
Therapeutic exercise is designed to specifically combat the effects of serious illness or injury, which leave people weak and tired. For anyone who has been through cancer treatment, a major part of healing involves recovering from the "deconditioning" that occurs due to immobility and sometimes bed rest. One of the most striking effects of bed rest happens at the muscular level. Research has shown that people on bed rest lose 1 percent to 1.5 percent of their strength per day for the first two weeks. For those who have a limb in a cast, the rate of strength loss is higher -- up to 5.5 percent per day. The total loss of strength can be as high as 25 percent to 40 percent for those individuals who are inactive for a period of two weeks or more. Marked losses in muscular strength occur even in those who are not on bed rest but who become sedentary due to a medical condition such as cancer. Losing strength in muscles occurs with no effort and happens extremely quickly. Gaining strength back takes considerable effort and occurs much more slowly.
Strengthening your body and working to build up your stamina will help reduce pain and fatigue and will almost certainly improve your mood. Although I always recommend that people check with their doctors before beginning to exercise, almost anyone (notable exceptions include those individuals with serious heart or lung problems) can safely begin this first step before they consult with their doctor. However, as you progress, be sure to check in with your physician.
The first step is to literally count your steps. I recommend buying a pedometer -- they are inexpensive and can be found at most sporting goods stores and online dealers. Obtain one that specifically counts the number of steps you take daily and record your steps for a week. What is the average number of steps you are taking?
Your six-week goal should be 5,000 steps per day. That means that wherever you start off, increase gradually by a few hundred steps per day in order to reach the 5,000 mark. Once you reach the 5,000 steps per day goal, then your next goal is 10,000 steps per day, and you can usually accomplish this over a period of six to 12 weeks. If you start out at around 5,000, then your six-week goal is 10,000 daily steps. Between 5,000 to 10,000 steps per day is a good range for most people.
Using a pedometer is one way to increase your activity level and improve your overall conditioning and endurance. You'll start feeling much better as you are able to increase the number of daily steps you take. However, there is more you can do to help yourself heal. Ideally, you should do a little strength training, too.
People who do some strength training -- whether they use weights, resistance in the water (pool), medicine balls or bands -- work their muscles in a different manner than what can be accomplished by other means such as walking. Strength training is easy to do but if you are new to it, then you should get some professional advice. I recommend that people talk to their doctors about getting a referral to see a physical therapist or a knowledgeable personal trainer who can suggest specific strengthening exercises and explain how to advance them once they become too easy.
Dr Magne is an expert in spontaneous remission. Why don’t you discover for yourself The First Secret to Abundant Health by claiming your FREE report on www.thescienceofbeingwell.biz?
About the author:
For the past 25 years, Dr Magne has been involved in the field of health and cancer research, investigating the reasons why we get sick, and whether we can get well outside of the medical field, using alternative solutions. She has counseled many clients and conducted many lectures and trainings.
I am a professisonal counselor, qualified in Psycho-Immunology, Educational Kinesiology, Huna healing techniques, a trainer of NLP and Time Line Therapy. I also qualified in Oriental Remedial Therapy, and Behavioral Modelling, the art and science of replicating excellence in any field.