How to Adapt Your Exercise Routines As You Age

How to Adapt Your Exercise Routines As You Age-min

Exercise and fitness are crucial for living a healthy lifestyle at any age, but it’s especially important for adults who want to maintain their mental and physical health as they get older. However, creating an enjoyable and effective exercise routine can be challenging. Discomfort, pain, reduction in muscle mass, or lingering injuries are just a few obstacles that make it difficult to find an exercise routine that works.  

At Survivor Fitness, we’ve worked with cancer survivors of all ages to help people implement an individualized fitness plan. We partner with skilled personal trainers who design sustainable exercise routines for participants based on their age, fitness level, and the impact of their cancer treatment. 

The Centers for Disease Control and Prevention recommend that all adults get 150 minutes of moderate-intensity exercise each week, regardless of age. As you get older, the way you approach exercise should evolve based on how your body has changed. For example, maintaining a healthy weight becomes a real struggle as people enter their 40s, but high-impact cardio exercises like running can damage joints. Chronic aches and pains can begin to cause problems once people reach 50, which can mean finding different exercise routines that help mitigate those issues.

Your exercise routines will evolve as you age, and understanding that concept is key to maintaining a healthy and active lifestyle. Your approach to fitness should give you energy and increase longevity rather than cause damage to your body. As you look for ways to adapt your exercise routine, here are a few helpful best practices to consider: 

Strength: Focus on Your Core with Pattern-Based Training

Maintaining strength is a priority for men and women as they age. But as you get older, weightlifting can be replaced with controlled reps and movement patterns that help you build a solid foundation of strength. For example, instead of lifting weights on a bench press, you might consider standing press exercises that utilize your body weight for resistance. There are many ways you can modify an exercise to fit your current fitness level. 

Incorporate Mobility & Agility Exercises into Your Routine

Mobility, agility, and balance become increasingly important as you age. Whether you’ve dealt with an injury or you’re experiencing the natural stiffness that comes with age, it can be helpful to incorporate specific exercises that enhance your agility. It’s also important to maintain balance to prevent falls and other injuries. Start small and work up to balancing, jumping, or doing strength training exercises on one foot. 

Be Intentional with Your Warm Up & Recovery

The first challenge that active people typically notice is that it takes longer to recover from exercise as you age. Soreness after running a half-marathon might linger for a few more days than it did in your twenties. Giving your body more time to rest after exercise is important. Dividing physical tasks into manageable intervals can also help you incorporate recovery into your routine. Stretching before and after a workout is another important habit. In many cases, the way you warm up and recover is just as important as the way you exercise.  

Build an Exercise Routine that Works for You

While incorporating new habits is a good idea, the key to sustainable, lifelong fitness is to find an activity that fits your unique needs, goals, and lifestyle. There are questions you can ask yourself to help you determine the right match for you, including: 

What are your current physical capabilities? What challenges or limits are you facing? Are there other factors, such as work demands or family responsibilities, that could impact your exercise routines? 

All of these are important questions to consider as you look to adapt your fitness habits as you age. Trying new activities can also unlock new and unexpected opportunities like incorporating fun workouts to do with your spouse or creative indoor exercises into your routine.

Need Guidance Adapting Your Exercise Routine? 

As with any fitness-related goal, it can be helpful to talk with your doctor or a trained professional to answer any questions you might have. 

If you’re a cancer survivor, the Survivor Fitness approach is designed to help you regain your health and wellness through one-on-one personal training and nutritional support. We walk alongside you to provide you with the tools you need to get the most out of your recovery. Contact us today to learn more!

4 Indoor Exercise Ideas for the Cold Winter Months

indoor workout

Whether you’re a cancer survivor or someone looking to live a healthier lifestyle, it’s important to stay focused on your fitness all year round. But finding the motivation to exercise can be difficult during the cold winter months. Lower temperatures and darker days make it harder to maintain the exercise routines you typically follow during the rest of the year. Going for a walk or run isn’t as enjoyable in chilly winds or icy conditions.  

The good news is that there are several ways to keep your body moving in the winter without having to endure chilly temps outdoors. No matter what activities you enjoy most, you can find indoor alternatives that can help you maintain your exercise routines. Most of them you can do in the comfort of your own home. If you’re looking for a few creative ways to increase your heart rate or improve your strength without having to get outside, here are four indoor exercise ideas that you can consider: 

Yoga

Yoga is one of the most accessible and enjoyable forms of exercise. According to the National Center for Complementary and Integrative Health, yoga reduces stress, anxiety, and fatigue and improves strength and flexibility. There are also numerous benefits that yoga provides for cancer survivors looking to regain strength and stability after treatment. It’s also an ideal indoor cross-training activity for more cardio-intense activities. You can find numerous free training videos online that will guide you through a routine. 

Core Training & Bodyweight Exercises 

Regaining strength and stability in your core is a foundational goal for cancer survivors, but it’s also a great area of focus for every person who wants to feel healthier. Not only do core exercises help you condition your body, but they also improve balance and increase flexibility. 

You don’t need to go to the gym or lift weights in order to gain strength. Many times, all you need is the resistance of your own body weight to improve strength and endurance. Squats, lunges, push-ups, sit-ups, and planks all use your own body to build muscle, and those are only to name a few. There are numerous exercise options you can choose to do when it comes to bodyweight workouts. When you’re ready for the next level, you can add a few pounds of weight with simple household items like canned goods or books.  

Virtual Workouts 

One positive outcome of the pandemic was the proliferation of virtual options for in-home fitness. You can find yoga classes through the free app Do Yoga With Me. Strength training or cardio fans may enjoy Nike’s free Training Club app. Find the personal training that fits your needs through Future. If you’re looking for a simple place to start, the free J&J 7 Minute Workout app builds quick workout routines to get you going. All you need is access to a smart device, and virtual fitness possibilities are almost endless. 

Dance

Who said indoor exercises had to be boring? Dancing is a whole-body workout that’s actually fun. It’s good for your heart, it makes you stronger, and it can help with balance and coordination. Numerous studies have also found that dancing is a great way to improve fatigue, body image, self-efficacy, and functional exercise capacity for cancer survivors. If you’re looking for a more structured workout, consider joining a dance class at a local fitness center. If you prefer more spontaneous or informal routines, put together a 15-20 mix of your favorite tunes and cut loose with a friend or spouse in your living room.     

Tips for Success

There are numerous ways to get exercise during the cold winter months. The key is to keep at it and find ways to stay motivated. Every little bit adds up, and doing something is better than doing nothing. Here are a few helpful tips, especially if you’re a cancer survivor who is getting back into the routine of working out: 

  • Talk with your healthcare provider about good activities to try.
  • Start by doing what you can, and then look for ways to level up as needed.
  • Find an activity you enjoy that fits into your lifestyle. 

Providing Post-Treatment Wellness Guidance

Survivor Fitness was designed to support cancer patients after treatment through one-on-one personal training and nutritional support. By partnering with local trainers and fitness centers, we have access to indoor training facilities year-round. 

If you need more guidance for staying motivated and reaching your goals, we are here and happy to help. Learn more about the benefits of Survivor Fitness or connect with us today to learn more!

15 Fun Workouts to Do with Your Spouse

For some people, exercising is a chore that they need to talk themselves into, while others are constantly looking for the next challenge. Whether you need more motivation for moving your body or you’re looking for new activities to try with your significant other, learning workouts to do with your spouse can inspire you both to try something new. Plus, these workouts can help you gain major physical and cognitive health benefits! You’re also more likely to commit to your wellness journey with some accountability.

Having a consistent workout partner encourages you to get your body moving more often than just doing it alone. Here are 15 suggested workouts to try with your partner ASAP. Ready, set, and work out with your spouse!

Beginner Level

Even though the first few exercises we’ll suggest are more rudimentary, they’re still fundamental to building a solid fitness habit. As long as you’re moving your body, you’re making meaningful progress. With time, you can work your way up to greater challenges—you are never stuck, you can always keep growing. 

Take A Stroll

Walking tends to be overlooked, but it is a great resource and an excellent starting place for working out with your spouse. New research suggests that simple, low-impact walking has a major impact on cardiovascular health, and more and more data supports this assertion. 

Try Out a Dance Class

Ballet, jazz, hip-hop, bachata—the list goes on! Find a genre that you and your spouse are interested in and give a dancing class a chance! If you want more practice or feel like staying in, find some videos online to follow along to help build your confidence levels!

Get In Some Abdominal Workouts

Sit-ups, crunches, and heel touches are some nice starter ab routines you and your partner can try together. 

Discover a New Hiking Trail

Going on a hike doesn’t necessarily mean trudging up mountains. Search online for hiking spots near you and check out the intensity levels and reviews. Alltrails is a fantastic resource for selecting a hike that matches your goals. Choose the one that best fits you and your spouse’s comfort level. 

Stretch Together

Surprisingly, you can break a sweat from stretching alone! One stretch you could try is to face each other, legs apart, and feet together. Hold each other’s hands and lightly pull back and forth. 

Grab Some Clubs and Golf

While the game itself can move slowly, walking the course and learning the techniques can train your body in incredible ways, like loosening your shoulders and increasing your cardiovascular health. 

Intermediate Level

If you’re feeling a little more adventurous, here are some ideas to throw into your next active day.

Go for a Jog or a Run

If you and your partner enjoy an activity that increases your heart rate, take some laps around the block. Make it a friendly competition and compare your splits and mile times.

Increase the Intensity of Your Ab Workouts

Take your ab training up a level and attempt more challenging moves, including:

  • Plank High-Fives
    • Position yourselves in a plank position. Alternate your arms by giving each other high-fives.
  • Lying Leg Lifts and Throwdowns
    • Lay on the ground with your legs straight up. From there, your partner stands over you, facing your legs, and holds your ankles. Your partner “throws” your feet toward the ground and you lift them back up. Repeat as many times as you can!
  • Medicine Ball Sit-ups
    • Start with basic sit-ups, but add throwing a medicine ball back and forth each time you come up.

Get Flexible with Yoga

Yoga is substantial for flexibility and overall movement. Challenge each other to new positions and always acknowledge each other’s improvement. 

Give Tennis a Chance

Tennis is an intense aerobic recreation. If you’re feeling up to it, hit the court as a pair. However, if you’re looking for a way to ease into the sport, consider recruiting an additional couple to play in teams!

Take a Spin in Some Skates

It may be seen as a vintage hobby, but if you’re looking to burn calories and work your glutes, rollerblading may be the perfect option for you and your significant other!

Expert Level

Don’t forget to stay fueled through all of your workouts, especially on higher-intensity days!

Challenge Yourself with Crossfit

If you and your partner are interested in improving physical strength, think about integrating some Crossfit workouts into your rotation. Besides gaining balance and endurance, you’ll also obtain a new bonding level with your spouse.

Blow off Some Steam by Kickboxing

If you’re looking for an acceptable way to let out some tension, contemplate joining a boxing class! You and your significant other can tone muscle together while reducing your stress levels. 

Reach New Levels by Rock Climbing

Climbing is a perfect option for indoor or outdoor recreation. It’s a full-body workout that can involve heavy communication and support (literally) of each other!

Make a Splash 

Put on your goggles and dive in! Swimming is an incredible choice for any workout level because it’s low impact, and you can go at your own pace. Grab a stopwatch if you want to challenge your significant other and increase the pressure of competition. 

Remember that trying new workout activities with your spouse should be fun, not discouraging! Don’t get too caught up by the numbers on the scale— listen to your body and pay attention to the way you feel before, after, and during to measure progress. At the end of the day, you’re spending more quality time with your partner while improving each other’s physical lifestyles. 

Are You a Cancer Survivor Looking for Guidance With Fitness and Nutrition?

Survivor Fitness is here to provide an extra level of support to help you regain control of your life. If you’re interested in gaining more exercise ideas or achieving fitness goals, contact us today.

6 Creative Ways to Move Your Body

Remember the days when you didn’t have to think of your playful activities as exercise? You did them because you enjoyed them, not because you had to.

While the winter months make it harder for us to keep moving, there’s always an opportunity to think outside of the box when it comes to fitness. Even if cold temperatures prevent you from heading to the gym, you can stay fit even while you’re at home or on the go. 

Ready to work out without actually working out?

Here are our top tips on incorporating healthy movement into your daily routine. 

 

1. Practice Beginner Yoga

With its complex poses and supple practitioners, yoga can feel intimidating at first. Relax! No one starts the practice as a professional. Incorporating yoga into your exercise regimen has several benefits for cancer survivors, including better sleep and improved mobility. Start where your body is today, and work your way through the movements. With small but consistent steps, you’ll improve faster than you think. 

2. Schedule an Active Trip

Moving your body shouldn’t and doesn’t have to be a chore. If you appreciate travel or exploring new areas in your community, incorporate these joys into your exercise plan. Schedule a local trip or one to a far-off place to motivate you to increase your daily activity. When you’re planning your itinerary, you can include the following activities: 

  • Hiking
  • Swimming
  • Kayaking
  • Biking

The outdoor possibilities are endless, especially if you expand your radius. Breathing fresh air  and discovering new natural locations are just a few of the extra advantages of developing an active agenda. 

3. Join a Dance Class

If you’ve never tried a dance class before, there are several different styles, including ballet, swing, hip-hop, ballroom, and more. Think about the types of music you enjoy listening to or exploring and find out if there is a dance studio near you that offers classes! If you like music, dancing to it will feel less like exercise and more like a hobby.

4. Try Something Outside of Your Comfort Zone

Interested in a change of scenery? Try adopting a more adventurous type of exercise, like:

  • Rock climbing
  • Martial Arts
  • Boxing
  • Rollerblading

Even if unconventional isn’t your exercise of choice, at least you can say that you tried!

5. Clean Your Home

Cleaning itself may not seem like the most fun way to spend your day, but adding music to the mix can create an entirely new atmosphere! Invest in a Bluetooth speaker or wireless headphones and let your favorite songs lead the way. Who says you can’t have a dance party when doing the laundry? You’ll not only move your body, but you’ll create a tranquil and serene space after just a few sessions. 

6. Don’t Underestimate the Power of Walking

When you’re looking for easy ways to stay fit, don’t overlook the simple things. According to the Mayo Clinic, walking itself can help improve cardiovascular fitness, and strengthen muscles and bones. Walking can also prevent or manage conditions including high blood pressure and heart disease. Make it social and invite your friends, family members, or dog for a walk. Everyone will become a little healthier with every step.

Results and goals go far beyond what the scale may show, so don’t get too caught up in immediate weight changes. Being a cancer survivor brings extra life hurdles, but you can still have control over your overall health and well-being. If you’re searching for an additional resource to help you through this new chapter of life, Survivor Fitness is ready to provide you with the tools and guidance to accompany you through this new beginning.

Moving at Your Own Pace: 3 Ways to Measure Progress (Without a Scale)

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Everyone’s journey after cancer treatment moves at a different pace. It can be easy to compare your progress with others, but it’s important to remember that physically noticeable results are not the only way to track your progression. Although exercising is primarily recognized for improving your physical health, it can positively impact your overall wellness, including your mental health. Below are three ways to measure progress without a scale. 

Measure Your Heart Rate and Blood Pressure

While visible effects may not come automatically, other important internal factors can be measured. Consistently compare your heart rate (before, during, and after exercise) and blood pressure to keep track of accurate advancement—doing this can also help you keep track of your overall health, helping you to identify other lifestyle changes that you may need to focus on. Your resting heart rate could be associated with other health concerns, like cholesterol, stress, and breathing levels.

Logging your blood pressure assists you in tracking your likelihood of heart disease or stroke. Based on your results, you can take preventative measures to help avoid hypertension or hypotension, which will ultimately improve your overall long-term health and well-being. While blood pressure monitors with cuffs usually give the most accurate readings, Healthline suggests apps to help keep you on track if you don’t have the equipment on-hand at home. Though these aren’t externally evident outcomes, improving these numbers can be an incredible and beneficial assessment of success. 

Write and Log in a Wellness Journal

Find a journal you like and record your workouts and thoughts at least once a day. Key categories can include your routines or a mood chart—a type of journaling where you log your emotions, like feeling irritated, motivated, angry, or relaxed. By doing this, you have an organized place for your dedication and consistency, reminding you that every step you take is significant. 

Other categories can include:

  • Time/distance
  • Eating habits
  • Physical measurements (waist, hips, thighs, or biceps)
  • Flexibility advancement 
  • Hours of sleep

Set Personal Goals

Don’t get down on yourself if you’re not losing or gaining weight at the rate of someone else. One method to feel more confident about your progress is to set your own goals and focus primarily on those. If you’re having trouble with results that involve the scale or appearance, create alternate objectives that don’t rely on physical outcomes. 

Ideas for alternate goals driven by a timeline:

  • Create and implement a routine
  • Reach X number of curls 
  • Exercise X number of days during the week
  • Run X number of miles
  • Touch your toes
  • Walk X distance in X time
  • Take a kickboxing class
  • Squat X pounds 
  • Accomplish X reps 

An exercise that has worked for someone else may not have the same effect on you. Don’t feel behind or embarrassed if you need to modify an existing exercise. (You can even work this in as a new goal!)

Remember, your remission is not a competition. Your body has been through tremendous adjustment, and you are here; you are a survivor, and that in itself is amazing.

Looking for more wellness guidance through your post-treatment?

If you need more guidance on staying motivated and reaching your goals, we are here and happy to help. Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

Ways to Stretch Before and After Your Workouts

Stretching before and after a workout is sometimes just as important as the workouts themselves. These routines help your body acclimate to and recover from exercise, so it’s vital that you plan your stretches the same way you would plan a workout. To help get you started, here are a few ways that you can stretch before and after your workouts. 

Please note that stretches can cause injury if not done properly. Do plenty of research on the proper ways to stretch before trying these without a professional trainer. 

Before Your Workout

You might be tempted to engage in static stretching before your workout, but these stretches should actually be reserved for after. Instead, you will get the most benefit from dynamic stretching to warm up your muscles before you put them to work. This type of stretching can increase your range of motion and help prevent injury, as injuries often happen when we put our muscles under strain that they aren’t ready for. 

Here are a few dynamic warm-up stretches that you can add to your pre-workout routine: 

  • Jumping Jacks: To get your muscles warmed up, try jumping jacks! If you’re looking for a calmer exercise, step your feet out one at a time instead of jumping.
  • Light Jogging: Especially if you’re going for a run, you might want to start with a light jog that is much slower than your normal pace.
  • Jumping Rope: This classic kids’ favorite is also a great warm-up exercise before a workout. Try a light jump-rope session to warm up your arms and legs.
  • Rotating Your Hips: For this stretch, place your hands on your hips and feet hip-width apart, rotating your hips in a circular motion.
  • Swinging Your Legs: This stretch is exactly how it sounds. Stand with your hands on your hips or brace yourself on a wall or banister and swing one leg at a time, forward and backward, to feel a great stretch.
  • Knees to Chest: Lie down on your back and bring one knee at a time to your chest with light pressure. This stretch can loosen up your hips and lower back muscles. 

After Your Workout

Now that you’ve completed your workout, it’s time for static stretching. These types of stretches slow your heart rate down and help your body begin to recover, as it brings blood flow to the muscles you used. 

Here are a few static stretches that you can add to your post-workout routine: 

  • Arm and Shoulder Stretch: Cross your left arm across your body and pull it toward you with the right arm. Repeat on the other side.
  • Wrist Stretch: Especially if you work at a computer, this stretch is wonderful for your wrists. Extend both arms straight out in front of you. One hand at a time, gently bend your wrist back until you feel a stretch throughout your forearm.
  • Neck Stretch: Place your left hand on the right side of your head, gently pulling it toward the left side until you feel a stretch. Repeat on the other side.
  • Side Stretch: Stand hip-width apart, lift one arm straight up, and stretch that arm toward the opposite side. Repeat on the other side.
  • Groin Stretch: Sit down with the bottoms of your feet touching, hold your toes, and gently lean forward as you bend from your hips until you feel a stretch.
  • Hamstring Stretch: Sit in a butterfly position, similar to the previous groin stretch, and extend one leg out in front of you with your knee bent slightly. Lean forward at your waist until you feel a stretch in your hamstring. 

Note: It is important that you never force a stretch, as this could lead to a muscle injury. Listen to your body as you try these stretches and see what feels good for you.

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

4 Benefits of Yoga for Cancer Survivors

male-doing-yoga

Have you considered taking up yoga? You may be surprised at how much of a balanced, centering effect that this calming practice can have on your body and the benefits that come along with it. From better sleep to increased strength, a consistent yoga practice has something to offer everyone—including cancer survivors, according to the American Cancer Society, which suggests that yoga can help to alleviate some of the symptoms associated with cancer. If you think you might be interested in yoga, here are four benefits of yoga for cancer survivors. 

1. Better Sleep

Stretching and flowing through the motions of yoga can lower your cortisol levels (a stress hormone). It can also lower your blood pressure and release tension in your body. These effects add up to a more restful sleep with less stress and fewer aches and pains. Yoga is also a great way to wind down for bed if you’re feeling restless. Try a bedtime yoga sequence to help you clear your mind and soothe your body.

2. Relaxation

Yoga helps you to center your mind and body through a myriad of relaxation techniques, such as stretching, breathing, and in some cases, meditation and aromatherapy. Many find yoga to be a wonderful way to take time for themselves to focus on their physical and mental wellness. Try fitting yoga into your weekly routine to relax and unwind from your busy day-to-day.

3. Improved Mobility

Yoga’s slow movements and breathing patterns increase blood flow to your muscles, improving overall flexibility and circulation and allowing a better range of motion during your daily activities or while doing other types of exercise. A consistent yoga practice can help you work toward your next physical goal or even simply make everyday tasks easier.

4. Increased Strength

Yoga can help you build strength without ever touching a piece of equipment. Many assume that yoga only improves flexibility; however, it actually can increase your strength, too, as you hold certain poses and cycle through vinyasa movements. A tree pose, for example, strengthens your core muscles as you tighten your midsection to stay upright. Throughout your session, you’ll soon feel your muscles engaging, tightening, and stretching, which will make you stronger over time.

Searching for a Path to Better Health?

Survivor Fitness works with cancer survivors to regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

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5 Ways to Stay Motivated on Your Health Journey

Have you found it challenging to keep yourself motivated on your journey to improving your health? You aren’t alone. This is something that many struggle with, but today is the day to kick your motivation into high gear. Are you ready? Let’s talk about five ways that you can keep yourself motivated to eat well and exercise. 

1. Listen to an Upbeat Playlist

You know those songs that you can’t help but get excited about when they come on? Start compiling a list and make yourself a workout playlist. Survivor Fitness has two playlists you may enjoy that our participants helped us assemble. Everyone has different music tastes, so what motivates someone else may not motivate you. Ask your friends with similar music taste what they listen to when they need to stay motivated! 

2. Set Specific and Attainable Goals

Setting specific and attainable goals can help you visualize how you will stay on track during your journey to better health. For example, instead of setting a goal to “workout more,” you might instead consider “do yoga three times per week.” This way, you’ve chosen a goal that you can reasonably complete, and you have an expectation for how you can achieve it. 

3. Reward Yourself

Rewarding yourself for reaching a new objective is a great way to give yourself something to look forward to. Consider thinking of small rewards along the way (e.g., a latte from your favorite coffee shop) and a larger reward (e.g., a weekend trip) for when you achieve a big goal. Choose something that you will look forward to every day until you achieve it! 

4. Get an Accountability Buddy

Consider asking a friend or family member to hold you accountable along the way. When you aren’t feeling motivated, you can reach out to your accountability partner for words of encouragement or even to work out together (if it’s safe to do so). Make this relationship work for the both of you, and decide on a plan for consistent check-ins to discuss your progress. Meeting goals can be more fun when you’re doing it together! 

5. Change it Up

Doing the same workouts or eating the same meals every day can make you feel burned out and bored. Try mixing it up every so often to keep things interesting. Look up a new recipe or find a new type of workout you’d like to try. The sky’s the limit. 

6. Go Easy on Yourself

Your motivation will ebb and flow, and that’s okay! Don’t beat yourself up if you find yourself not moving as quickly as you’d hoped. It doesn’t mean that you’ve failed; it just means that you’re human. As long as you’re trying, that’s what matters.

Do Your Workouts Need Some Extra Fuel? 

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

Modifying an Exercise: When and How

senior-couple-exercising

Exercise is a celebration of what your body can do. It’s also a way to help it continue growing throughout your recovery process. So, how do you know how far to push yourself so that you can accomplish both? You want to improve, but the last thing you want is to overextend yourself and get less out of your workout, or worse, cause an injury. Here are a few signs to let you know that your body needs a modified version of an exercise and how to modify that exercise to fit your body’s needs.

When You Should Modify an Exercise

  • You feel pain when doing the exercise. If you feel pain at any time during a movement, it’s crucial that you stop to notify your trainer. For those who are exercising without a trainer, stop the movement immediately, ensure that you’re doing that exercise correctly, and consider finding a modified version that doesn’t make you feel strained.
  • You are testing the waters with a new movement. When you try an exercise for the first time, and you aren’t comfortable with it yet, it could be safer to start with a modified version of that exercise. 
  • The area you’re working on has been previously injured. As we mentioned previously, if a movement makes you unsure in any way, it’s best to start with a modified exercise. This is especially true if that area has been previously injured, as it’s more likely to cause another injury if you overextend yourself.
  • Your trainer recommends modification. Your trainer may recommend that you modify the exercise at the beginning because they have a grasp on what your body can handle. Even if you feel like you can do more, try a modified version first, and work your way up. 

How to Modify Your Exercises to Fit Your Body’s Needs

There are several ways to modify an exercise to prevent injury and to ensure that you get the most out of your movement. In addition to these tips, you can also try searching for reputable, trusted online sources that offer modified alternatives to your exercise. 

Perform Modified Push-Ups to Increase Your Stability

Consider a modified push-up when thinking of added stability. There are two main options for modified push-ups: a wall push-up or push-ups on your knees. By placing your knees on the floor, you’ve added a stronger base to allow you to complete the movement with less tension. In other exercises, this may look like using two legs instead of one, widening your stance, sitting instead of standing, or using the wall to stabilize yourself.

Slow Down

You might feel pressure to move faster to keep up with everyone else or to finish your workout more quickly; however, it’s more important to ensure that you’re creating a strong foundation for the exercise and building from there. Moving slower allows you more time to think about how that exercise makes you feel, if you need further modifications, or if you’re doing the movement correctly. 

Reduce the Weight

Reducing the weight during an exercise reduces the amount of tension. So, consider using a smaller weight or even using only your body weight when you’re starting out. Remember that form is the most important to prevent injury. Therefore, you should never sacrifice your form to take on more weight.

Give Yourself Time to Rest

If your body isn’t used to doing a particular exercise, it may need more time to recover. You might consider leaving yourself more time in between repetitions or before you move on to the next movement. 

Reduce the Impact 

Reducing the impact of an exercise allows you to be more gentle on your joints. If a movement includes jumping, for example, you may modify it without the jump or make the jump smaller.

Need Guidance in Exercise Modification?

In any workout routine, it’s vital that you always protect yourself first. Watch for cues from your body that it needs a break, communicate frequently with your trainer about how you’re feeling, and give yourself time for gradual improvements rather than running full steam ahead. You know your body best, and with these modification tips, you can change any workout to fit your body’s needs.

Survivor Fitness helps survivors regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to provide you with the tools you need to get the most out of your recovery. Contact us today to learn more

5 Ways Exercise Can Improve Your Mental Health

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On the journey to recovery, cancer survivors come to Survivor Fitness because they want to improve their physical health. What we often see, though, is that when our participants are moving their bodies, they also see mental health benefits along the way. Here are a few research-backed ways that taking care of your body can benefit your mind.

1. Improved Sleep

Though scientists aren’t certain of the “why” when it comes to exercise improving our sleep, researchers at Johns Hopkins assert that moving our bodies increases the amount of slow-wave sleep that we get during the night. Slow-wave sleep is the deep sleep that our bodies need to recover from our day’s activities. When exercising with the goal of improving sleep, ensure that you finish one to two hours before you plan to sleep, as your body will be energized and need time to wind down. 

2. Reduced Stress

Have you ever noticed that you feel more mellow after a workout? Or, even after a walk around the block? According to the Mayo Clinic, exercise increases your brain’s production of endorphins, which can improve your stress response and reduce mild anxiety and depression symptoms. Moving your body is also a wonderful way to process your day’s worry, allowing your brain to slow down, focusing on the movement, and providing yourself with an outlet. According to the American Institute of Stress, 49% of Americans find that exercise is a stress-reducing activity. 

3. Increased Confidence

As you begin to see positive improvements in your body’s range of motion, strength, and energy, you might also see a boost in your self-confidence. Exercise helps you to reach your goals and build on your confidence in what your body is capable of, providing you with an opportunity to take control of your health. 

4. Boosted Overall Mood

Physical activity provides a multitude of benefits that can all add up to improve your mood! With a release of endorphins, a reduction in stress, a boost in confidence, and other positive effects, you will likely find yourself feeling consistently happier with a regular exercise routine. 

5. Increased Energy Levels

A body in motion stays in motion! The more you move, the more energy you’ll likely have. This is the result of increased oxygen and nutrients getting to your tissues. As your muscles get what they need, your cardiovascular system works more efficiently, which boosts your overall endurance to tackle your daily activities. 

Looking to Improve Your Mental and Physical Health?

We want to help! Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!