Reduce Risk with Exercise

Here is another great video clip of Jeanette Zucker, Clinical Specialist and Physical Therapist, talking about reducing the risk of Lymphoedema through exercise.

When we exercise we increase our blood flow but also decrease the amount of work the lymphatic systems have to do, which is why exercising is so good.

As we are at risk of Lymphoedema, we should:

  • Listen to our bodies
  • Start off slowly with low intensity
  • Build up gradually (not going beyond our level of comfort or fitness)
  • Stay hydrated

If we experience any of the following we need to STOP and rest until we have completely recovered (at least 2 days):

  • Pain
  • Shaking
  • Fatigue

Also see advice on exercise and Lymphoedema risk reduction on the Cancer Research UK website.

 

Physiotherapy Exercises

After surgery you will be given a list of arm exercises to do so you can regain full movement in your affected arm. If like me, you found them to be really boring to do on your own, then whenever friends pop round to visit ask them to do the exercises with you. It’s funny to watch them do them but it’s even funnier if while you’re both doing them you have the “Birdie Song” playing in the background!

Physiotherapy exercises for Breast Cancer patients

Power Plate Vibration

Unlike our blood supply our lymphatic system does not have its own pump, so in order to get our lymph moving we need to become the pump. All we have to do is move!

Power plates are vibrating plates, which when you use them, have the same effect as an hour in the gym in only 10 minutes. See if a gym near you has these machines available for you to try out. I found one in my home town that is offering a free trial for a week so its worth doing your research.

Also see: Reduce Risk with Exercise and Exercise Playlist

Rebounder aka Mini Trampoline

Unlike our blood supply our lymphatic system does not have its own pump, so in order to get our lymph moving we need to become the pump. All we have to do is move!

I picked up a rebounder on eBay really cheaply and I have to say that it is one of the best things I have bought since leaving hospital. Not only is it fun but the health benefits are huge.

Here are a few moves to get you started. Be sure to stretch before and after your workout.

And if you want to take things up a notch try some of these moves out.

If you’re looking for a more structured cardio workout here’s a taster of what you could do.

If you’ve mastered skipping and the rebounder then this one is for you.

Also see: Reduce Risk with Exercise and Exercise Playlist and Rebounder DVD

Jump Rope aka Skipping

Unlike our blood supply our lymphatic system does not have its own pump, so in order to get our lymph moving we need to become the pump. All we have to do is move!

Skipping is a great all round body workout and you don’t need any expensive equipment either.

If you haven’t skipped since school then here are a few school boy errors ironed out to get you started.

Once you’ve got the basics nailed, here are a few moves to inspire you to the next level.

And if you like a challenge, try this. Good luck!!

Also see: Reduce Risk with Exercise and Exercise Playlist