Wellness, Physical Activity, Survivorship and LIVESTRONG at the YMCA Trish Harrison, MA, C-PFT Community Wellness Director YMCA of Greater Kalamazoo LIVESTRONG at the YMCA Project Manager

Confirm What We Already Know • Physical Activity/Exercise – Move 150 minutes per week + strength training – Decreases risk factors that lead to chronic disease – Has positive side effects: better sleep, more energy, self-esteem, reduces body fat, etc.

Avoid Inactivity The U.S. Health and Human Services’ Physical Activity Guidelines for Americans say that inactivity can increase your risk of developing numerous health conditions – including cancer, diabetes, heart disease and high blood pressure – and advises all adults to avoid inactivity.

Recommendations For Survivors • To the extent they are able, survivors should participate in 150 minutes per week of moderate intensity, physical activity. - 30 minutes/day 5 x week, or 20 minutes/day 7 x week

• Strength training is also important …two to three times per week. ~ The American College of Sports Medicine, American Institute for Cancer Research (AICR)

Biological Effects Of Exercise: Pulmonary Function:

• Increase in oxygen delivery throughout the body, faster healing

Cardiac Function:

• Heart pumps at a healthier, more efficient rate, better blood flow throughout the body

Circulation Function:

• Decreasing issues of lymphedema and neuropathy

Reduce Pain:

• Joint pain from some medications, scar tissue from surgery

Comprehensive Physical Activity Program • Cardiorespiratory (heart and lungs) • Strength/Resistance training (muscles,  ligaments, tendons, joints, etc.) • Flexibility (muscles, joints, soft tissue) – All exercise programs should consist of a warm‐up  and cool‐down period – Consult healthcare provider prior to starting

Exercise Related To Mortality – Control What You Can The evidence: Each year, about 570,000 Americans die of cancer; fully one-third of these deaths are linked to poor diet, physical inactivity, and carrying too much weight. Source: American Cancer Society 2011

LIVESTRONG at the YMCA • FREE 12-week health and wellness program designed for adult cancer survivors who have recently become deconditioned, or chronically fatigued from their treatment and/or the disease itself. • The goal is to help participants build muscle mass and strength, increase flexibility and endurance, and improve functional ability. • The program is designed to strengthen and support survivors on the road to recovery after their treatment regimens.

Benefits Of Exercise

Focus of Livestrong at the YMCA • Muscle strength and endurance – Core/back strength (posture)

• • • • •

Flexibility and ROM Cardiorespiratory endurance Confidence in ‘the gym’ Community atmosphere Supportive and caring environment

How Do We Know Exercise Works? Pre/Post Assessments

• • • • • •

Aerobic Function - 6 Minute Walk Test Leg Press Chest Press Back Scratch Arm Reach Balance

Common Concerns From Participants • • • • • •

Nervous/cautious Fear of hurting themselves Body feels different Did not want traditional group therapy Other health conditions Consistency – attend 80% of LS classes

What Can You Do? • Move!!! Start with a walk… • Physical Therapists, Personal Fitness Trainers, WMCC, YMCA • Join a community class • Don’t “buy into” the latest fad or quick fix • Ask for help – caregivers too • Available resources

Resources and Information • LIVESTRONG Foundation LIVESTRONG Cancer Navigation Services Get 1‐on‐1 Support  Call (855) 220‐7777 for free cancer support www.livestrong.org

• American Institute for Cancer Research www.aicr.org

• American Cancer Society www.cancer.org

• WMCC Social Services Staff

Long Term Benefits of Exercise - Summary -

AICR Guidelines for Cancer Prevention Getting It Back: Restore Your Health with Physical Activity

How Physical Activity Protects against Cancer

Ideally, someone recovering from cancer has a treatment plan that is tailored to his or her unique needs. Growing evidence shows that incorporating regular physical activity into these plans can benefit most cancer survivors.

AICR’s expert report and the WCRF/AICR Continuous Update Project – an analysis of results from more than 7,000 studies – determined that physical activity seems to protect against cancer both directly and indirectly.

LIVESTRONG at the YMCA More Information: – Trish Harrison, Community Wellness Director & Project Manager • [email protected] [email protected] • 324-9622 x 435 • www.kzooymca.org

AICR Guidelines for Cancer  Prevention The choices you make about food, physical activity and weight management can reduce your chances of developing cancer. • Choose mostly plant foods, limit red meat and avoid processed meat. • Be physically active every day in any way for 30 minutes or more. • Aim to be a healthy weight throughout life. And always remember − do not smoke or chew tobacco.

American Institute for Cancer Research (AICR) • In addition to adopting a healthy eating plan, growing evidence shows that incorporating regular physical activity into your daily routine can benefit most cancer survivors. • Becoming more physically active can make you feel more energetic, and also offer longterm benefits such as bone and muscle strength, and improved circulation and mood. • http://www.aicr.org

Research Continues To Say… Exercise is an effective intervention to improving the quality of life, cardiorespiratory fitness, physical function, and fatigue in breast cancer patients and survivors.

Effects of exercise on breast cancer patients and survivors: a systematic review and meta-analysis. McNeely, M.; Campbell, L.; Rowe, B.; Klassen, T.; Mcakey, J.; Courneya, K. (2006)