Rebounding DVD

jason-vale-dvdMy rebounder (aka mini trampoline) is one of the BEST things I’ve bought recently. If my arm is feeling a bit sluggish or tight then all I have to do is stick on my exercise playlist and bounce around for it to start feeling ok again.

It is addictive and I did get a bit carried away when I first got it and pulled a muscle. In the week that followed, when I laid off the rebounder, I really missed it. So, I decided to try and do things properly and bought ‘Jason Vale’s Rebounding Workout DVD’.

Early morning workouts are great for waking up the body and getting the lymph moving. So, I’m going to try and get in to the habit of getting up and working out before I do anything else.

Here’s the plan:

1. Glass of filtered water and a slice of lemon
2. Easy Bounce Workout
3. Glass of ‘King of the Juice‘ and a piece of fruit for breakfast
4. All over dry brushing before having a bath/shower
5. Towel dry and then use E45 lotion with a few drops of Argan Oil

Once I’ve got that nailed I will move on to the Medium Bounce Workout.

The Negative Effect of Stress

It’s fair to say that having cancer has been the most stressful thing that has ever happened to me. It’s huge. The impact it has had on me as a person, my life and the people I love and care about is overwhelming. It has most definitely taken its toll and unfortunately, it’s not quite over yet.

When it comes to reducing my risk of Lymphoedema however, stress is another area I need to get on top of.

Here’s what Jeanette Zucker, Clinical Specialist and Physical Therapist had to say on the negative effect of stress.

In my bid to get on top of my anxiety and stress levels I am taking a number of steps…

  • Seeking help from a professional counsellor
  • Receiving complementary therapies (reiki, aromatherapy, massage, reflexology)
  • Looking at yoga classes in my area
  • Starting to meditate again
  • Talking to an EFT (emotional freedom technique) therapist
  • Regularly dropping in to my local cancer centre for support and advice
  • Attending workshops to learn how to cope with life beyond cancer
  • Getting back in to fitness and taking up new exercise regimes e.g. rebounding, skipping
  • Writing this blog so that I get everything out of my head and hopefully help someone else in the process
  • Getting out of the house and simply being around nature

Exercise Playlist

feeling-good
Everybody has their favourite workout playlist so I thought I would share mine with you. Whatever I’m doing whether its running, rebounding or skipping, these are the songs that get me out of my chair and make me feel good again.

Warm up or cool down to:
Beautiful – Mariah Carey, followed by…
Waiting All Night – Rudimental (love the video to this one, really inspirational)

Then, in no particular order…
Best Song Ever – One Direction
Titanium – David Guetta
Bonkers – Dizzee Rascal
Witchcraft – Pendulum
You Bring Me Joy – Amelia Lily
Stay Too Long – Plan B
Good Feeling – Flo Rida
Hot n Cold – Katy Perry
Buck Rogers – Feeder
Only Girl In The World – Rihanna

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