I wrote up a blog post on exercise and PCa. I've had some interest so added some info about my routines. If you would like to read it, please comment on it. Good, bad, indifferent, changes that would make it clearer, things that are dead wrong, additions you might have, things for me to look into, whatever...
I was diagnosed with APC in 12/2018. At that time Mayo docs gave me 3 months max before a lot of pain and hospitalization. I made a promise that if I lived for 5 years I'd write a book on PCa and what I did to survive 5 years. Going to either be free or a very nominal charge and 100% of the proceeds going to charity. I hope I'm around to write that book.
I agree that "exercise is good for the body & mind", so yesterday I got out at 12:47AM in the coldest temperatures here in SW FL since January and bicycled 32.32 miles. Your chosen path to journey's end will hopefully allow for continued enjoyment from having the best Quality of Life along with a decent amount of Quantity of Life. I find that Dr. George Sheehan's journey in life with his PCa that did indeed end his life to be one of interest and motivation. Good Luck.
Love these quotes and I think I'm going to steal them: “Don”t be concerned if running or exercise will add years to your life,” he would say, “be concerned with adding life to your years.” He liked to quote William James, who said, “The strenuous life tastes better.”
I exercise a lot! Sometimes too much and too hard, but I find it definitely helped with the ADT and is also therapeutic for the state of mind. The fact that it is so beneficial for PCa is very motivating.
Thank you for your contributions to this forum and the detailed exercise blog. I have a home/garage gym these days because of COVID, but it works for me. I have a rowing machine, weights, kettlebells, box, and TRX. Plenty to work with. The only thing I might suggest mixing into your routines is more core and asymmetrical weight exercises for better stability and injury prevention. My brother is in special forces and I worked out with him a few times. They focus on core strength and endurance with some interesting, seemingly counterintuitive movements. Of course, it depends on individual goals too. I am not trying to get stronger or bigger, just fitter and agile enough to do the things I like to do like skiing, hiking, etc... without getting hurt.
Impressive list of supplements. I need to look some of those up.
Anyway, you are an inspiration. I look forward to reading your book and working out with you sometime. All the best. 💪 🏋️♀️
Thanks! Yes, it would be great to workout together sometime. Covid would have to lift.
I'll add more stability and core stuff. I skimp too much on stability. I do try to get it a little. I have a wobble board and a whole body vibration plate. First few times I used the wobble board I couldn't stay on more than a second or two. Now I can sometimes go a full minute or two. I don't use it often enough though.
For the whole body vibration plate, I stand on one leg and then the other, kinda look like big bird. Again, I don't use it enough.
I'll make sure to add those in and fix my routines.
I added a lot of sups for my workouts because I have found that as I age, every little bit helps. Before I was diagnosed with PCa my ex asked me how I was getting so muscular at my age. I told her that I needed to "get scientific on its ass". Gratifying when the ex made that comment though. One of the first compliments I've ever received from the ex.
Thanks for sharing your story! We have some similarities, being diagnosed at about the same time (me in 10/2018), using exercise as part of treatment, and writing about it. When I first was diagnosed, I scoured the web for any evidence that would say laying about on the couch improves survival, but instead found that the more exercise the better.
I'm also writing a blog and have started dabbling with writing a book, but so far my book seems to be focusing on lessons learned about enjoying life and coping with cancer is only a small part of that. The way I look at it, the more information we put out there about our individual experiences, the better.
As for the effect of exercise on cancer, I've found this to be the best summary I've found so far: bjsm.bmj.com/content/bjspor.... There are also several studies in mice where mice who are forced to exercise end up with smaller tumors.
Also, a technical comment about heart rates: Maximum heart rate varies drastically from person to person. The 220-age formula is just about useless for an individual. I have a very high maximum rate, up around 200 when I'm not beaten down by chemo. I know others of similar age to me that only get up into the 140s in a sprint. I'd personally define vigorous exercise as activity that makes you breath heavily and sweat.
The 220-age was used to estimate the average maximum heart of a population of people back in the 1960s or something like that. What they don't say is that the standard deviation is on the order of 10%, which rapidly becomes very significant if you're one of the people who are more than one standard deviation above or below the average.
I changed the max HR to note the perceived exertion. Early this year I took a treadmill stress test at a cardiologists office. I went way over my "max" heart rate.
My BP was elevated. That's an aside. I think I nailed it down to zytiga. Still not positive though.
Many of us are interested in evidence to back up what is said. When I read anything, including actual studies, I also read the references and check them as well. This allows me form my own knowledgeable opinion. References (citation list) to the actual science behind the statements in your article would be good to include at the bottom.
I added some study links. When I first started writing the blog I didn't include any references. But that's tantamount to asking people to trust me unseen. If someone is going to trust me without knowing me I shouldn't be asking them to read my blog, I should be selling them prime swampland in Florida.
Great post man. As I was going through it I was surprised at how many routines and exercises we both do.
References would be nice though. Adds authenticity to what you are saying. Sorry but you're not famous - yet
I agree with XP01, looking forward to years of your posts. XP, sorry about yesterday. I can be a total ass. It's my default mode. Comes from too many years with gym rat buddies. RSH1 asked me to clear the air but I would have done it anyway.
Well that is a lot of detailed info RSH. I have a question and a comment or two. I am thinking about testosterone replacement and intermittent SRT as you know. How do you balance or monitor having advanced PC with your PC?
I cannot maintain much muscle mass these days. Since I don’t like to spend a lot of time in the gym I go for high yield lifts such as near max weight hex bar dead lifts and squats. Much lighter on my puny upper body but hot the main groups.
High intensity interval training HIIT has been shown to provide great benefits. I may walk briskly or jog for well over an hour most days. Sometimes over ten miles as I train for through-hiking backpack adventures. But adding about 4-6 short (30 sec) sprints, preferably in the sand or uphill then full recovery to zone 1 before doing another. An alternative in the gym is pushing a weight sled at Maximum effort, for example. Lots of low to moderate base training and just 10% interval high intensity is a proven recipe.
Good comments about HIIT. Coincidentally I was talking to a friend today and he started talking about HIIT (he loves it and says it is about the best thing for him to keep fat off).
Yep I've plenty of muscles between my ears.... and Jack can't squat....(i saw him give a little workout routine outside of the NY trade center, he must have been in his early 90's? Good workout/Good shape).
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