Breast cancer is the most common caner in women, with more than 13,500 cases diagnosed in Australia each year. One in eight women will be diagnosed with breast cancer by the age of 85.

Exercise and breast cancer

Most of the studies on exercise and cancer to date have focused on women with breast cancer, with the evidence supporting the following exercise recommendations.

Moderate intensity exercise is recommended.

Accumulating at least 30 minutes on at least three days each week can lead to benefits.

Aerobic and supervised resistance (weights training) are safe and beneficial. 

Depending on your fitness level, many short sessions may be needed to accumulate at least 30 minutes of daily exercise. It is important to  build up gradually, and then aim to maintain at least 30 minutes of exercise on five days each week.

Survivors of breast cancer still need to overcome all the usual exercise barriers experienced by women with breast cancer (e.g. affordability, time constraints, lack of interest or motivation), but there are some common concerns related to the breast cancer experience. This can include fatigue, lymphoedema, and discomfort.

It is important to speak with appropriate health professionals regarding your individual needs, including accredited exercise physiologists who can design a suitable exercise program. Your GP or treating specialist can assist you to make a start.  

For further information and a list of recommended activities download the EIM Breast cancer and exercise Fact Sheet can be found at this website. http://exerciseismedicine.org.au/health-care-providers/factsheets-2

A University of Michigan study looked at the impact of exercise on 4,345 employees in a financial services company that had just started a workplace wellness program. Roughly 30 percent of employees were high risk and suffering from metabolic syndrome, a dangerous cluster of risk factors associated with diabetes and heart disease. Overall, about 34 percent of U.S. adults have metabolic syndrome.

The study found that when the high-risk employees accumulated the government-recommended 150 minutes of moderate-intensity exercise a week, their health care costs and productivity equaled that of healthy employees who didn’t exercise enough, said Alyssa Schultz, a researcher at the Health Management Research Center in the U-M School of Kinesiology.

“It was a real surprise, the level of protection physical activity gave to people with metabolic syndrome,” Schultz said. “We can’t control our family history and some health indicators such as cholesterol can be difficult to manage, but if individuals get enough exercise, the negative impacts of metabolic syndrome could be mitigated.”

This is also good news for companies trying to cut health care costs, Schultz said. Employees with metabolic syndrome who exercised enough cost $2,770 in total health care annually, compared to $3,855 for workers with metabolic syndrome who didn’t exercise enough. Pharmacy costs alone were twice as much.

With a bit of imagination, employers can develop and implement low cost interventions and programs that make it easy for workers to exercise on the job, Schultz said.

Some examples include walking groups, signs reminding employees to take the stairs rather than the elevator, or developing and distributing maps of walking routes that fit into a lunch hour, she said.

“These can give a huge return for all employees and for employers,” Schultz said.

If you can only do 10 minutes a day, instead of the government-recommended 20, that’s fine too, Schultz said. Any amount of exercise is better than none. As long as a person does something for “more than zero minutes” there are benefits in terms of health and economic outcomes in the workplace.

More information: “The association of self-reported employee physical activity with metabolic syndrome, health care costs, absenteeism, and presenteeism.” J Occup Environ Med. 2014 Sep;56(9):919-26. DOI: 10.1097/JOM.0000000000000257.

Source: https://www.essa.org.au/media_release/essa-blog-20-minutes-of-exercise-a-day-dramatically-lowers-the-risk-of-diabetes-and-heart-disease-even-for-employees-with-a-high-risk-of-developing-those-conditions/

If you still see exercising as an optional extra, not a health essential, science is finding more reasons to change your thinking – including new research that suggests strong muscles are good medicine.

One of the most compelling findings of recent years is that muscles are actually an exceptional secretory organ and when we exercise them they release hormone-like chemicals that have a significant influence on every system of the body, says Rob Newton, Professor of Exercise and Sports Science at Edith Cowan University, Western Australia.

“Doing aerobic exercise and ignoring strength exercises is like remembering to change the oil in the car but ignoring the transmission fluid.”

The  effects of these chemicals, called myokines, include reducing such thing as inflammation in the body thought to contribute to heart disease, type 2 diabetes and Alzheimer’s, and possibly working as tumour suppressants.

“Some studies have found that extracting blood from exercising humans and adding it to cancer cells in test tubes slows the rate of cell reproduction,” he says. “In a study of mice, the growth of breast cancer cells was halted in mice that exercised, while the cancer continued developing in mice that were inactive.”

This may be one reason why exercise appears to help reduce the risk of some cancers and improve survival in people with cancer.

“Some types of exercise, including strength training, also produce a surge of the hormone testosterone which helps sharpen thinking and memory,” he adds.

Then there’s the effect of exercise on mitochondria, the little energy ‘factories’ in our cells, when you exercise your body makes more mitochondria and the more you have the more you are able to do.

“But when you’re inactive, the numbers of mitochondria decline so it gets harder to do things,” Newton explains. “If you become ill when you already have fewer mitochondria it’s harder to recover.”

Through these examples, it’s evident why an exercise habit is like a pill that boosts energy, strength and improves resistance to many diseases, he says and if we want to reduce the risk of inactivity-driven diseases like heart disease, diabetes, cancer and  Alzheimer’s, we need a regular dose all the way from childhood to old age.

It’s not just adults who’ve been forced into inactivity by 21st century lifestyles. When did you last see a toddler walking in a shopping centre? It’s more common to see toddlers and even older children sitting in strollers or shopping trolleys and it’s easy to see why. Wheeling little kids around is more convenient than walking at their pace. Yet if you check Australia’s latest Physical Activity Guidelines, spending long periods in car seats and strollers isn’t on the to-do list ‘all children (birth to 5 years) should not be sedentary, restrained, or kept inactive, for more than one hour at a time, with the exception of sleeping’ is the recommendation.

“Once I would have said that it’s in the teens when children leave school that physical activity declines, but kids are becoming less active at younger ages,” says Newton. “Screen time is up but there are also other factors including concerns about litigation or safety that lead to limits on what children are allowed to do, like banning monkey bars or even lunchtime sport in some schools.”

And although we hear a lot about kids needing calcium for strong bones, only physical activity will build bone, he adds.

Ironically, among the tips for bone and muscle building moves for 5 to 12 year olds from the Physical Activity Guidelines is … climbing or swinging on monkey bars and climbing frames. Other suggestions are games like tug o’ war (tugging is great for muscle) and hopscotch (jumping is good for bone), along with dance, gymnastics and martial arts.

Prime time for bone growth is childhood, adolescence and young adulthood , getting as much bone in the ‘bank’ between now and 30 is a hedge against the gradual bone loss that starts after 40.

Between 20 to 50, exercise boosts performance. Because these are peak years for building careers and families, time is often short but being physically active helps the mind and body work better, improving productivity, Newton says.

“If you say, ‘I’ve got kids so there’s no time to exercise’, it’s worth remembering that you won’t be much good for your kids if you have a heart attack.”

While aerobic exercise to prevent heart disease is important, we also need two to three sessions of strength training a week, he says.

“Doing aerobic exercise like walking, running or cycling and ignoring strength exercises is like remembering to change the oil in the car regularly but ignoring the transmission fluid.”

Exercising between 50 -65 is disease-proofing for better health. An exercise habit now will help stave off chronic diseases that can blight older age.

“If you’re planning to travel in retirement but get to 65 with problems like overweight, arthritis and muscle loss it won’t be so much fun,” says Newton, stressing that conserving muscle and bone with strength training will help head off frailty further down the track.

Walking is terrific for helping prevent cardiovascular disease but does nothing for building muscle or bone, strength training needs to incorporated.

“Regular strength training also provides muscles with a built-in repair kit. It causes satellite cells attached to the outside of muscle cells to proliferate and donate nuclei to muscle tissue, allowing new cells to grow and repair, so even though you’re older, muscles are still strong and tuned for repair and growth.

“Exercising muscle also helps control blood glucose levels, if you have low muscle mass you can’t control blood sugar levels very well and this increases risk of diabetes.”

Exercising when you’re 60 and over, you’d think that the generation most likely to pick up weights are 20 or 30-somethings doing CrossFit, but strength training now has considerable traction with the over-60s, says Newton.

“It doesn’t have to be strength training at the gym – it can be gardening if there’s lifting and digging involved. The number one reason people go into dependent care is frailty and this is the age group with the most to lose if muscle strength dwindles, but a lot to gain if they can slow muscle loss down.”

Physiotherapists and Accredited Exercise Physiologists at MediGYM can assist you in designing an individually tailored program for your needs. You can contact us on 9960 6166 for further information.

In 2011-12, 3.3% of Australians (726,000) people reported having osteoporosis.

Fortunately, one of the ways to slow down the rate of osteoporosis is physical therapy/exercise.

Click here to see our latest newsletter about it.

While skipping a daily exercise routine may seem harmless, Australians are set for a harsh wake-up call in the coming years, with the latest statistics showing up to 3 million Australians over the age of 25 years will have diabetes by the year 2025 if incidence rates continue to rise at their current rates. Currently, it is estimated that type 2 diabetes alone costs $3 billion per year.

Diabetes Australia identifies that:

• 280 Australians develop diabetes every day
• Diabetes is Australia’s fastest growing chronic disease
• Almost 1.1 million Australians are currently diagnosed with diabetes. For every person diagnosed, it is estimated that there is another who is not yet diagnosed; a total of about 1.7 million people
• The total number of Australians with diabetes and pre-diabetes is estimated at 3.2 million
• Up to 58% of cases of type 2 diabetes can be prevented.

Exercise can help

Maintaining good control of blood glucose levels can be more challenging for people with type 1 diabetes than for those people with type 2 diabetes. However, regular exercise is very beneficial for both groups.

People with type 1 diabetes who do not have diabetic complications can be involved in most types of exercise and physical activities at low, moderate or high intensities. While type 1 diabetes cannot be prevented or cured, regular exercise improves how insulin works in the body, decreases the dose of insulin required, improves cardiovascular health and fitness, reduces cardiovascular risk factors and the risk of diabetes-related complications, and improves quality of life

Regular exercise is also beneficial to those living with type 2 diabetes as it improves control of blood glucose, decreases the proportion of body fat, decreases the risk of heart disease, and increases heart and lung fitness.

An accredited exercise physiologist can design a suitable exercise program for you. Visit essa.org.au to find an AEP in your area.

As a general guide, the following exercise is recommended:

Note: Adequate footwear is essential and if neuropathy (nerve damage/loss of sensation) is present foot checks after exercise are advised.

Prevention is key.

People with poor fitness have an increased risk of developing type 2 diabetes. Increasing physical activity can:

• Reduce the risk of developing type 2 diabetes by almost 60%; and
• Reduce the symptoms related to type 2 diabetes by about 12%.
• Total amount of exercise should include a combination of aerobic and resistance training. Aerobic exercise increases heart and lung fitness, while resistance training maintains muscle and bone strength. See below for type 2 diabetes exercise recommendations. An exercise physiologist here at MediGYM can create a suitable exercise program for you.

For further information download the Exercise is Medicine fact sheets on Type 1 Diabetes and Type 2 Diabetes ,and the ESSA Position Statement on Exercise prescription for patients with type 2 diabetes and pre-diabetes

Useful links

Exercise is Medicine Australia www.exerciseismedicine.org.au

Exercise Right www.exerciseright.com.au

Exercise & Sports Science Australia www.essa.org.au

Diabetes Australia www.diabetesaustralia.com.au

Information from Exercise is Medicine (link below)

http://exerciseismedicine.org.au/september-in-focus?utm_source=Exercise+is+Medicine+User+Group&utm_campaign=daaf502e12-EIM_Australia_eNewsletter_Newsletter+July+2014&utm_medium=email&utm_term=0_ae065a1625-daaf502e12-327715857

Resources:
Findings from Professor Kirk Erickson, a neuroscientist at the University of Pittsburgh who was speaking at the American Association for the Advancement of Science Annual Meeting.
Physical activity and brain plasticity in late adulthood: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3622473/

Source: http://www.essa.org.au/for-media/essa-in-the-media/?cpid=16760

The Walk On program, which focuses on maximising functional recovery through exercise, is delivered by therapists at the University of Sydney’s Faculty of Health Sciences under a unique partnership arrangement which embeds community-based service delivery into teaching and research.

Dean of Health Sciences, Professor Gwynnyth Llewellyn said: “The partnership allows us to offer this vital service to the community while also introducing our students to cutting-edge exercise rehabilitation techniques and research.

Client’s report that the Walk On exercises result in greater central nervous system activity, core strength, muscle mass and movement as well as improving their psychological and emotional health and wellbeing.

Based on the well-established Project Walk in the US, the Sydney program will be the first of its kind in NSW, following the successful introduction and pilot of the Walk On program in Brisbane two years ago.

With an estimated 360 Australians sustaining a spinal cord injury each year, the demand for services is high.

NSW Therapist Kierre Ireland said clients have already travelled from as far as Western Australia and New Zealand to take part in the program.

University of Sydney Vice-Chancellor Dr Michael Spence at the launch of the Walk On program.

“This isn’t surprising as intensive exercise through the Walk On program provides an unprecedented opportunity for continued functional improvement post hospital rehabilitation,” she said.

“Our clients range from young children to older adults and while not all of them will walk again, recovering the slightest movements can drastically improve the quality of life and independence of these individuals and have huge benefits for families.”

Rod Watson is one such client. Whilst on his buck’s afternoon with his mates, five weeks out from his wedding, Rod came off his trail bike and suffered a T12 complete spinal injury.

He spent five months in hospital where he was taught everything he needed to know about living and accepting his future in a wheelchair.

This was one of the hardest times for Rod who before his accident was a welder by trade and self confessed sport enthusiast, racing motorcycles and drag cars.

Rod heard about Walk On in the hospital where he was doing rehab. He met a couple of people who had been and he knew he wanted to be a part of it. Earlier this year he attended Walk On for a 10-day program and was amazed by the results.

“For a paralysed person to improve in just 10 days, it was unbelievable,” he said.

“I gained more strength, more coordination and more core stability and just felt more mentally positive about my future after Walk On. It gave me something to look forward to, it gave me hope.”

Source: University of Sydney

It is never too late to rebuild your gluteal muscles, according to Stuart Baptist, director of Sydney Men’s Health Physiotherapy.
He says there is no muscle in the body that can’t be developed ‘because the beautiful thing about us humans is that we are plastic objects and if you apply enough stress, accurately enough, for a long enough period, the body’s natural process is to adapt and change.’
With targeted exercises, the potential to recover and optimise strength in the gluteals is always there.
He explains the gluteals are used in weight bearing and when you stand on one leg, the gluteal on that side works to stabilise your pelvis.
If you stand on your right leg and your left hip drops, it means you have a weak right gluteal. If you walk and your pelvis stays relatively level, your gluteals are functioning well as stabilisers.
When you walk behind someone who has a shimmy in their step, observe closely and you’ll see their bottom keeps dropping on the non weight-bearing side. This is often a sign that their gluteals are weak.
Baptist says it is best to test for gluteal weakness in a dynamic environment. He usually puts patients on a treadmill and videos them as they run.
“We often test people when they are static and wonder why they break down when they are moving – it’s because we have not assessed them effectively.”
While the gluteals have two functions, as stabilisers and prime movers, he says looks can be deceiving.
The deep layers of the buttock muscles, the gluteus minimus and gluteus medius – provide stability and it is quite possible for these to be weak while the proud prime mover that drives forward motion, the gluteus maximum, appears rounded and strong.
“Just as some people have big bums and are not stable, so some can have tiny bums that are stable but they don’t look good because they are generally flat. They are generally flat because they are deconditioned from being sat on all day.”
After a long day at their desk, many executives go for a run and while they derive overall value from this, their gluteals are often not conditioned enough to benefit specifically.
In those who choose to cycle, the gluteal benefit is even smaller
“With cycling, the glutes tend to get weaker than they would with running because the hip is in a much more flexed position. Running has more hip extension and so engages the gluteals more.”