The Prevent Cancer Foundation Blog » Exercise

Mix Up Your Treadmill Workout

Ashley — Tue, 21 May 2013 19:00:55 +0000

Spending time on the treadmill is a great way to help train for an upcoming 5k, especially when you are pressed for time or hampered by weather. However for many, running or walking in place can feel boring or monotonous. Maximizing your treadmill workout to prevent boredom can be easily achieved with these four steps:

Create variety with interval training. Mixing up the workout with intervals of hard running at a fast speed, followed by recovery running at a slower pace relieves boredom and is also more beneficial for the body.
Walk or run on an incline. The treadmill allows you to mimic outdoor hills at variable inclines. Try increasing the incline every minute for 15 minutes followed by lowering the belt every two minutes for the second half of a 30 minute workout.
Don’t forget safety. Wear good-fitting running shoes, avoid using weights on the treadmill and don’t hold on to the machine.
Focus on the benefits of the treadmill. Treadmills allow you to control your own pace, track your mileage and focus on your form, breathing and visualization. Recognizing these advantages may help you develop a newfound appreciation for your treadmill workout.

Read the full Chicago Tribune article.

Exercise Reduces Breast Cancer: New Evidence

Ashley — Tue, 21 May 2013 16:54:03 +0000

New research may give young women another reason to hit the gym, take up a summer fitness activity or sign up for a 5k walk/run. A study published in the journal Cancer Epidemiology, Biomarkers & Prevention shows that regular aerobic activity appears to protect young women from breast cancer by changing the way women’s bodies metabolize estrogen. The study compared a group of active females with inactive females and found women who exercised for 30 minutes a day, five days a week showed improved estrogen metabolism, with an increase in “good” estrogen metabolites that lower breast cancer risk. Though several studies have suggested that exercise reduces a woman’s breast cancer risk, this is one of the first to explain the mechanism behind this.

Read the full LA Times article.

Americans Aren’t Getting Enough Exercise

Ashley — Tue, 21 May 2013 16:48:16 +0000

A recent study by the CDC reveals nearly 80 percent of adults don’t meet the federal physical activity guidelines for aerobic and muscle-strengthening exercise. The survey also showed that women, Hispanics, older adults and obese adults were all less likely to meet the exercise recommendations.

Regular exercise helps control weight and reduces the risk of developing heart disease, type 2 diabetes, depression and some types of cancer. According to the guidelines, adults should perform 2.5 hours of moderate-intensity aerobic activity (i.e. brisk walking) or one hour and 15 minutes of vigorous-intensity activity (i.e. jogging) as well as muscle-strengthening activities (i.e. lifting weights or doing push-ups) twice a week. The report also calls on local communities and workplaces to improve access to safe and convenient places, such as walking trails and sidewalks, to increase opportunities for adults to exercise.

Read the full CBS News article.

Give the Gift of Prevention for Mother’s Day

Ashley — Fri, 10 May 2013 20:46:04 +0000

My Mom is incredibly caring, has endless strength and loves her family more than anything. She was 14 years old when her mother died of kidney cancer. Several decades later, she lost her father and her oldest brother to prostate cancer. Like so many others, cancer runs rampant in my family, so taking steps to prevent the disease is something I try to share with my Mom.

In past years, I have given my mother jewelry, flowers and framed photos, but I believe this year’s gift will be her favorite. This Mother’s Day I am giving my mother a gift that could save lives. I am making a contribution to the Prevent Cancer Foundation in her honor memorializing the loved ones we have lost to cancer. I’m standing with the Prevent Cancer Foundation community to Stop Cancer Before It Starts!

You can also show your mom how much you love and appreciate her by celebrating Mother’s Day with fun and healthy activities you can do together that help reduce cancer risk. Some great ideas she’s sure to love are:

Plant a garden. Gardening is a great way to bond with your mother and put your muscles to good use! Make the most out of your gardening experience by planting fruits and vegetables with cancer fighting antioxidants.
Cook a healthy Mother’s Day meal. Give your mom the day off by preparing these delicious and nutritious recipes for either breakfast, lunch, dinner or dessert: Breakfast Tacos, Banana-Berry Smoothies, Caramelized Onion Lasagna, or Blueberry Tart with Walnut Crust.
Train for a 5k race/walk. Get the whole family to sign up for an upcoming walk/run event and spend Mother’s day walking or running a trail together. The Prevent Cancer Foundation 5k Walk/Run on Sunday, September 29 at Nationals Park in Washington, DC is a great way to demonstrate your commitment to saving lives at a family friendly gathering!
Have a heart-to-heart talk about cancer screenings. Let your mom know how much she means to you by talking openly with her about getting life-saving breast, cervical or colorectal cancer screenings. Encourage her to talk to her doctor about the screenings she needs.
Take a fun fitness class together. Find a group fitness program that you and your mom can both enjoy. There are many different activities available for those of all different fitness levels. Try something like water aerobics, rock climbing, yoga, zumba or crossfit to keep you and your mom fit and feeling good.
Learn about your mom’s family health history. Mother’s Day is a great time to have a simple conversation about your family’s medical background of cancer and other diseases. To learn how this important step can could save or prolong your life or the lives of your family members, watch our recent webcast: Family Medical History: Why and What You Should Know.

Your mom has taken care of you in so this Mother’s Day make sure she is taking care of herself, by staying active, eating healthy and getting regular cancer screenings. Join me in celebrating mothers for all that they do by making a donation in honor or in memory of your loved one; a mother, grandmother, sister, aunt, wife, colleague or friend.

Blue Skies, Sunshine & the Prevent Cancer Super Colon in Cartersville, GA

Ashley — Thu, 21 Mar 2013 23:20:21 +0000

Last weekend the Prevent Cancer Super Colon visited the Hope Center in Cartersville, GA, a town rich in history located in the rolling hills of North Georgia. You couldn’t ask for a more beautiful day to promote healthy living & colon cancer prevention at this outdoor event.

At the event, guests had the opportunity to tour the Prevent Cancer Super Colon and receive important information about colorectal cancer prevention as well as a free take home colorectal cancer test kit. Several healthcare professionals from the Hope Center, a cancer center, and Northwest Georgia Oncology Center were onsite throughout the day to help encourage colon cancer screening, answer questions and give tours of the cancer center.The Center is located across one of Cartersville’s major shopping centers, allowing us to attract shoppers who had no idea they would be stepping inside a giant colon that day. Many of our visitors heard about us from the hospital media and local press as well. Our interactive colon was a big hit for the young families that came to learn more about cancer prevention. The colon exhibit was a great way to teach kids the importance of eating their fruits and veggies and being active as an easy way to start keeping their body healthy and preventing colon disease and cancer. I also had the opportunity to give a tour of the Prevent Cancer Super Colon to a local cable television show.

Oncology doctor w/ daughter inside our giant colon exhibit!

The Prevent Cancer Foundation would like to thank our host, Cartersville Medical Center and Northwest Georgia Regional Cancer Coalition, the event sponsor, for inviting us to participate in this wonderful event. It was great working with people who truly share a passion for sharing the message of prevention and early detection of colorectal cancer.

When and When Not to Work out During Cold/Flu Season

Ashley — Tue, 26 Feb 2013 20:14:20 +0000

A case of the common cold can disrupt your work life, your social calendar and even your exercise regimen. Sports medicine experts say brisk exercise is a good idea for minor colds but if you are running a fever or have flu-like symptoms they strongly advise skipping your workout, getting lots of bed rest and staying home to avoid spreading your germs at the gym. The important thing is to listen to your body, you may have to scale back your workout or exercise at home if you think you may be contagious. To maintain your healthy fitness goals and keep colds and the flu at bay, research suggests five days or more of aerobic activity per week can be a powerful factor in lowering your number of sick days.

Read the full Reuters article

Latina Seniors Salsa Dance Their Way to a Healthy Lifestyle

Ashley — Tue, 26 Feb 2013 20:06:47 +0000

BAILAMOS, is a Salsa dancing class that helps Latina women boost their physical activity in a fun and interactive way. Because dancing is widely accepted and enjoyed among the Latino community, researchers at the University of Illinois at Chicago (UIC) are looking at how a salsa dance class specifically designed for senior Latinas can help improve routine activity, cognitive function and overall mobility. Latinas ages 65-74 are much less likely than other seniors to participate in physical leisure-time activities, have more difficulty walking than non-Latino whites and develop symptoms of Alzheimer’s disease an average of seven years earlier. The project aims to reduce these health disparities by working with Latina communities and dance instructors to make physical activity more enjoyable, engaging and culturally-relevant for older adult Latinas.

Read the full UPI article

One Man’s Healthy Weight Loss Journey

Jim — Fri, 15 Feb 2013 16:14:22 +0000

I started on my weight loss journey back in late March 2012. I was in denial about my weight gain until I saw a photo of me next to my cousin who was 9 months pregnant. I was shocked by how heavy I had gotten and the picture led me to question who was really pregnant! I immediately pulled out a scale and hopped on. The number I saw on it scared me: 260 pounds.

My weight had always “yo-yoed” but this was the biggest I had ever been. I knew I had to do something, especially since I had a family medical history of obesity and diabetes. I was fearful of meeting the same fate as some of my other family members who had battled with both of these health issues.

For the next few days I started tracking everything I ate or drank. I was horrified by what I discovered! My daily diet included: 2 liters of soda; junk food throughout the work day; high calorie lunches; a big dinner with second helpings, followed by dessert usually consisting of a whole row of cookies and a tall glass of milk. It was a miracle I didn’t have diabetes already!

I slowly started to change my daily eating habits. At first I tried to completely eliminate soda out of my diet but ended up falling off the wagon. I then tried limiting myself to 2 20-ounce bottles of soda and eventually I gave up drinking it completely. After accomplishing this goal, I proceeded to cut back on desserts. Instead of taking the whole pack of cookies to my chair and eating a whole row at a one sitting, I would just take three out of the package. I considered eliminating them all together but I had learned that depriving my body of my favorite food might make it harder to stick to a long-term weight loss plan.

Another key to my success was I started eating for one person instead of three. I avoided over consumption by eating smaller and lower calorie lunches and making just one trip to the kitchen during dinner. I also introduced healthier snack alternatives to my diet like unsalted nuts and raisins to curb those salt and sweet cravings. When I do buy a bag of chips now, it’s a small bag and I munch on them over the course of a few days.

Before I knew it, I was exercising regularly and coming up with inventive ways to make meals healthier. I took frequent walks in my hilly neighborhood after dinner and also began lifting weights every other day. I started seeing real progress; 5, 10, 15 and eventually I shed 35 pounds! People were noticing the weight loss and it was a real boost to my self-confidence!

In October my new healthy lifestyle was tested when I traveled to Disney World and had the deluxe dining plan to tempt me. I thought for sure I was doomed. I took my new habits with me on vacation and I came back from vacation only having gained 2 pounds. The “old me” would have given up, thinking what’s the point of doing all this if I’m going to still gain weight again. The “new me” realized, it’s just 2 pounds, I can lose it again and I did.

I am now 10 months into my new healthy routine, having lost 61 pounds and 7 pant sizes. My goal is to maintain a healthy weight over a lifetime. I am confident that I can meet this goal because I understand how my body works and what healthy plan works for me. Everyone is different, and what worked for me, may not work for somebody else. The best thing is to find what works for you. Take baby steps to reach your goal and remember it takes 21 days for a repeated action to become habit. You just have to get the ball rolling!

Editor’s Note: Guest Blogger Tim Elbing, Jr. lives in the Pocono Mountains and works as a field engineer. He is an avid sports, music and sci-fi fan. Consult with your physician or health care professional before starting any diet or exercise regimen.

Make Cancer Prevention Romantic for You and Your Valentine

Ashley — Thu, 07 Feb 2013 17:00:30 +0000

It’s February and that means Valentine’s Day temptations are everywhere you look – candied hearts, boxed chocolates, heart-shaped goodies and a dinner date for two with your sweetheart. This time of the year also marks another important observance, National Cancer Prevention Month, which is a great time to start making healthy changes that reduce cancer risk for you, your family and friends. Maintaining a healthy lifestyle, such as eating healthy and staying active can be challenging during any holiday. Here are six tips that will help you and that special someone in your life stick to healthy habits and prevent cancer for an enjoyable and romantic Valentine’s Day:

Cook a romantic dinner for two. Planning a dinner date at home can be a very romantic gesture and it can save both cash and calories. Choose healthy, low-fat recipes with vegetables, fruits, whole grains and lean meat. Don’t forget the soft music and candle light!
If you do go out for dinner remember sharing is caring. Splitting an entrée or dessert helps you avoid overindulging on those typical large portion restaurant meals. You still get to enjoy a romantic dinner out, but it costs you only half the calories (and half the price tag) of your usual meal.
Consider alternative gifts to chocolate. Rather than tempting your beloved with chocolates, consider sending flowers or a fruit basket that has natural sugar as well as healthy nutrients.
Indulge your sweet tooth a little, but don’t overdo it. If your sweetheart gives you a box of chocolates stick it in the fridge or freezer and enjoy in moderation over several weeks. Dark chocolate is packed with cancer-fighting antioxidants, making it a more nutritious option than milk chocolate.
Plan a date around fitness. Valentine’s Day doesn’t have to revolve around calorie-laden food or periods of inactivity. You can nurture your relationship through many healthy and enjoyable activities. Some fitness date ideas for couples include skiing, hiking, taking dance lessons together, ice skating, rock climbing or kayaking. These activities promote togetherness and can lead to a healthier lifestyle.
Show you care by kicking the smoking habit. One of the best things you can do for your health is to give up smoking or help a loved one quit. Smoking is the cause of more than 80 percent of all lung cancer cases and the cause of 30 percent of all cancer deaths.

Take the opportunity to make this holiday of love special by getting active, eating healthy and quitting tobacco to help you and your Valentine develop lifetime habits that help Stop Cancer Before it Starts!

Tips to Maintain a Healthy Weight [Infographic]

Ashley — Tue, 22 Jan 2013 18:21:18 +0000

Maintaining a healthy weight is an important step we can take to greatly reduce the possibility of developing certain forms of cancer. When trying to lose excess weight, many of us turn to fad diets that promise a quick fix. These dieting schemes often cause short-term weight loss, continuing no more than six months, followed by weight regain. Typically more weight is gained than was lost. The best way to lose excess weight is to improve health habits in lasting ways by eating well, living actively and making realistic healthy weight-loss goals.

To mark National Healthy Weight Week, the Prevent Cancer Foundation has designed this infographic to show safe and effective ways to help you and your loved ones maintain a healthy body weight. Committing to these simple lifestyle changes can greatly improve your health and help us all Stop Cancer Before it Starts!