Bone metastasis and physical exercise
Good afternoon! I have prostate cancer with various bone metastases. At the moment, the only thing I dare to do is walk.
I wanted to know your experience?
What kind of exercise do you do?
I'd like to hear this, too - from previous postings, it sounds like many, many people have remained active, very active... from lifting weights to running. I just bought a Concept 2 rowing ergometer, and it is the smoothest, most gentle aerobic exercise I've ever done.
You are extraordinary people! Thank you for your reply. It will be really helpfull.
We got an eliptigo . Very good cardio.
Multi modal modular exercise seem to be the best and has many benefits Here they explain:
"Various modalities of exercise have been demonstrated to improve physical function and quality of life in older adults. Current guidelines stress the importance of multi-modal exercise for this cohort, including strengthening exercises, cardiovascular, flexibility and balance training. There is a lack of evidence, however, that simultaneously prescribed doses and intensities of strength, aerobic, and balance training in older adults are both feasible and capable of eliciting changes in physical function and quality of life."
Quality of life.
It was between "" because it was mentioned in the background part of :
It was not my opinion it is part of the background of the paper. Please read the whole article.
"Conclusion: multi-modal exercise has a positive effect on falls prevention. The limited data available suggests that multi-modal exercise has a small effect on physical, functional and quality of life outcomes. Future research should include robustly designed trials that involve multi-modal exercise at individually prescribed intensities based on doses found to be effective in single-modality studies."
Sorry to hear of your cituation. I don’t have the bone mets now and hopefully never will. But it is the nature. Of APC. We all know it. Many that know will answer your questions. Maybe you can help me? Is it because of pain ? Or something else ? Even walking is impact. I bought an eliptigo and no impact .In 10 min only offers great cardio. For most motivation is a prob. Including myself. I’m getting on a roll then wham! I hurt myself and back down . I chug along.
For 10 years after dx with bone mets ,I continued with my normal life, working , skiing bike riding ect. Exercise is important especially on hormone therapy. It is important to live your life as you normally would before you had cancer, as much as possible. It is important to keep the body strong, and not gain weight while on adt. We had a guy on here who had bone mets,dx with a psa over 800 that would run 8 miles in 80 degree heat during chemo. IMO his exercise regimin was a big reason for him to have been to eventually be in remission.He was a rare breed however to be able to handle this, But I think we all should do whatever we can, Even if it is a peleton indoor bike.
I will talk from experience. DX at 72, I could once a year on my Birthday in the declined press machine lift 400 lbs only once--that was my way of saying to myself I am still capable of doing what I could do at age 55. Now do not go out and lift something you cannot---now I am 74, and I will struggle with 250 lbs. The ADT finally took its toll on my overall strength. But my strength is still higher than 80% of all males at all ages.
This is not bragging--this is to get your attention. I speak from experience. We get mentally fatigued just thinking of cancer. I rewrote my Will 3 times in 2 years. The physical losses, and fatigue from Metastatic Pca, strips you off your strength, if you do nothing. You probably have no Testosterone, from Treatment, and many older people have poor Thyroid function--these two will not want to let you get off the couch in the afternoon--as I write this, and finish, it is off to the gym. I was there yesterday, I was there Sunday---that makes 3 days out of 4.
OK there are 2 aspects--one I speed walk/trot a 1-2 mile distance--indoors now because of the cold--and we have an outdoor track also, which I will use in warmer weather---You could do this on a stationary bike. 2nd aspect to my workouts is to work on different sections of the body--I divide this in the weight lifting part of the gym : to [Abs, and back], [Chest and Arms], and [Legs]---each gym session I usually choose 2 sections of the body to work on.
If you need help join a gym, and hook up with a trainer. Some Orthopedic Clinics have Gyms, and they have Physical Therapists that can help, get you started. You want to come out of your work out feeling like you almost over-did it---The magic of this--is as soon as you get home your fatigue is gone---and you get an endorphin feel good sensation, that lasts many hours.
I have been in the gym for 52 years--it is not the only but one of the reasons I am still here--my story is too long, and I will not bother you. I will end by saying, JUST DO IT. Get out of the pity potty. I am off to the gym.
Nalakrats working out on his Abs and Back
Good for you Nal, keep it going. My marker for not being decrepit is to still be able to do a few pull-ups. I hit the gym 3 times a week.
I had an advantage---the day before Surgery, I had a massive 2 hour workout. And 4 days after surgery I was in the gym, against Doctors orders to stay out for 6 weeks. I had my Catheter, strapped under my gym pants, and a stretch sweatband wrapped around my belly, pushing against my surgical staples--so I would not tear them out. And I never stopped.
No, not superman--I had already had enough study and research while waiting a month for surgery to know--I would be weakened, and if I was going to go on ADT, further weakened---so I was determined to keep as strong as possible. There are limits---but I stretched out to the end of the envelope.
Superman was meant as a compliment.. most of us have never been extreme athletes or powerlifters. You are up there in your strength.. my stamina and strength are shot.. don’t believe Ill return to my peak ever again. I’m happy to do the Jane Fonda routines to keep moving.I want to have balance and some stamina again. Immediate goal is to not pull tendons ,ligaments ,or muscles. I’m prone to these injuries now. . So not expecting mass strength to come back.Just looking for no pain with a little more power and better balance. I went from 53 yrs old to 83 yrs old in strength . I’m hovering at around 77 now wishing to get down into the strength of an average 60 yr old. . Watching the Olimpians I m in awe of thier abilities. Doing things that 99.9% of us humans will never be able to do. Does my heart good to see those( mostly kids) making and breaking world records. ON THE TOP OF THE WORLD!!!!! Mom!!! We can enjoy thier powers vicaariously ... Go Team USA!!
If it keeps you going, that is great. Gives me the incentive to keep doing my Total Gym every day.
One thing to think about, is sunbathing within reason, and to do deep breathing exercises as taught by Physical Therapists---This oxygenates the blood---and cancer hates oxygen.
Excellent and simple .
Yep for me too, deep breathing would be my preferred choice of exercise
Simple breathing exercises and light stretching is a start. Incentive, Thats the hard part. Coffee , green tea..
Burnett1948.Nalakrats thanks very much for your inspiring exercise history.
I was a super marathon runner. 50 mile race for my 50th birthday. Last race was may 2017. July 2017 i was suddenly in so much back pain to move: enter suprise stage 4 with extensive back mets. After initial treament and a hospital stay i was reduced to walking with a walker. It took a long time, but worked my way up to 45 min walks with walker as just in case back up. I now walk fine witjout walker but weather is cold and i find that walking does still make my spine ache from the pounding feet. So now i ride my wifes indoor spin bike. Its called Peleton and its amazing. I ride 3 or 4 times a week at a relatively relaxed pace and i find its just enough to keep my energy up. I did get a special seat. I should also clarify that because of spine damage im specifically banned from running and lufting more than 10 pounds. So im still glad i found something. Peleton is awesome.
My husband swims at least 3 times weekly and uses the whirl pool and sauna. These all help to protect the joints, decrease the risk of fractures and certainly helps to boost immunity. Not to mention, he sleeps like a baby after those activities.
Hey ! Is he able to swim now? Wishing him a return of strength . Hope conditions improve. Peace..
Buy a cross trainer like me. It allows a good workout without impacting on bone. I presented with constant lower back pain, T4, and can’t lift. The pain has gone but I’m worried about future spinal cord compression, and running will jar or exacerbate things. Swimming would be favourite, but advised to steer clear of communal pool and changing room whilst on chemo and immune system down.
Joan, I started off scared, but then I desided to just go ahead with life. Don’t get me wrong I am very careful not to fall but not going to wrap myself in bubble wrap to go outside 😀😀😀just saying that it’s working for me because I feel better getting out
No reason not to work out as hard as you can! You need to strengthen your bones and muscles and resistance training is more necessary than ever. The more you work out the more you’ll be able to do. Your doctor should have you on calcium, vitamin D3 and xgeva as well.
67, too many bone mets to count. MO says lift nothing over 10 pounds. Fracture waiting to happen he says. I walked over 24000 steps while on vacation yesterday. Wish I could do it everyday. Makes me feel so much better.
I also was under that order of lifting no more than 10lbs for 11/2 yrs. ADT on top I lost 90% of my muscle strength my balance still is off kilter. I’m climbing back slowly. I m at 30% of my original strength now . With out use , muscles fade.With no “T , it’s up hill to regain . physical strength is no longer me .. I’m working on being smarter rather than being physically strong. No more street fighting . Use my head instead ..
Using your head instead ?? Always the best way to go
Spending my life as a bachelor following my little head through life. Now time to use the big head.. wish I was joking, ...
I use 5 lb. dumbbells to help with the muscles in my upper body. I do three sets of 20 or 30 reps for each of the various upper body muscles. Helps with upper body muscles, walking is good for the lower body.
I’m doing the Jane Fonda workout also. I am surprised how fast I feel good with any exersize . Walking is life. I’m grateful that I have legs and that I can walk. Peace friend🦋
Before I started on chemo, I was afraid of the effect it might have on my bones since at 150 lbs soaking wet, I do calf lifts of 350 lbs. The doc put me on Zometa and I have had no problem. I have lots of bone metastases but no pain. Exercise, as has already been stated, is very important, for your mental health as much as for your physical. Do resist, however, the very strong temptation to overdo it. The cancer and the treatments are both damaging your body. Others have recommended, and I strongly support, get a trainer who has had experience with oncological clients. Remember a lot of perfectly well people get injured exercising. Do it right and you'll be better for it. I know I am.
That’s so true. Very easy to self injure in our weakened muscular and skeletor systems. Easy does it. Thank you.. great advice..
Good Luck and Good Health.
j-o-h-n Thursday 02/15/2018 4:56 PM EST
I caught mine.. better treat her right. You are the positive force on this site.. Thank you brother for lifting us all up. You Da man!
I have a Total Gym and I workout on it 6 days a week. John Carleo has a workout DVD with a different series of workouts daily. I have been doing this for over a year, and believe it has been very beneficial for me. Recently, I mentioned to my Onc that I get winded just walking up a short set of stairs and he suggested I work up to 30 minutes a day on my elliptical to increase endurance. He did warn me, that due to my age, to keep my heart rate at 120 or less. I will be 69 in a month and half.
Ellipticals are great. No impact.. That cardio is most important for the heart as you said.
Elliptical or the like are no impact and ideal for everybody..
Walking is good..the prob at some point is finding the wherewithal and motivation if experiencing fatigue or not. With no male hormone , the drive factor energy for exertion and yes the desire to get up out of bed or off the couch and out of the house if possible.are all challenged .So to keep active it takes digging deep for me at times. It helps to have some one to egg you on. Partner in crime and healthy living. Hard to eat hummus and veggies when those around us are eating at Taco Bell ..
I go to a local gym close to my home where I do resistance training 3 days per week and cardiovascular the other 2 days. I was fortunate to be able to work with a trainer at Huntsman cancer institute on exercises that would benefit me the most.
The workouts help me a lot minimizing the fatigue from the cancer drugs and also helps reduce my cancer brain problems.
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