Many owners of prostate cancers say that they engage in vigorous exercise to combat fatigue and bone loss. It would be helpful if they could describe their routines.
I am upgrading my lifelong workouts to the highest level m,y skinny, 85-year-old body can handle.
I go to a gym using what was a Silver Sneakers free pass, and is now administered by Medicare Advantage by United Healthcare. I make it about four to five days a week.
Each session starts with fifteen to twenty minutes on a rowing machine. I might have overdone it today since my heart rate got up to 120 BPM.
Following this, I lift for a different major muscle group every day. I usually do this in the machines since they protect my bum shoulder and hip joints. I do three sets of twenty reps that take me to my endurance limit. I walk a strong, seventy-five pound rambunctious dog two to four times a day, about a mile each time, rain or shine or snow.
What other workouts do folks use?
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At 84, you are spot on with your workouts. I'm only 58, so what I do would be in appropriate for you. Keep it up!
If you have access to a lap pool, I would add a bit of swimming. I have kickboard to isolate the legs. It very kind on the joints and if the pool is salt water, gentle on the skin.
The advanced age is an accident. I never expected to make it this far. My replaced right shoulder and both shoulders after rotator cuff surgeries slow up my swimming to near drowning. I used to be able to swim a mile easier than I could run one.
that’s a great workout, which is probably why you made it 85. That’s the definition of HITT
I do sprint swimming and during “rest” phase do bouncing/bounding OFF THE BOTTOM in deep end. Some people get the same effect with mini trampoline, but too tough on my ankles, and knees.
Regardless, I believe that up and down bounce is crucial to move lymph, and may be very important to this battle
Swimming sprint laps and ‘bounding off the bottom of the deep end of the pool’ during the rest phase means no rest at all while swimming laps as fast as possible,
Which isn’t possible.
I can only assume that the ‘sprint’ laps are not actually sprints, and thus it isn’t HIIT.
Don’t get me wrong, mixing swimming laps and bounding underwater at any pace is great exercise, but it has nothing to do with HIIT. Nor does the workout described by the OP.
Of course not standing still during rest. And of course there are variations.
Regardless, the rest periods are light by design, to contrast the intensity. Perhaps I am having difficulty understanding how bounding in the deep end of a pool can be considered a rest phase, and if it is, how intense the work intervals could possibly be.
I'm not sure swimming would be my first choice for HIIT. I use a treadmill or ascent trainer for HIIT. With that said, the pool I swim in is a salt water pool. Instead of bounding I would tread water instead. Treading water in a moderate pace could be done during the rest phase
I think you're doing great! I'm 63, so what I do may not be right for you. But you may find some good companionship in the group classes, like yoga or Zumba
I try to mix it up, not do the same thing two days in a row. I alternate between running every other day, with a swim, tennis, and weights once a week. Occasionally run a 10K and play a tennis tournament just to keep the competitive juices flowing. Main thing at age 69 is to stay active as long as possible and avoid injuries.
You’re doing exceptional well! I’m 68 and do weight lifting every second day, gymnastics all days when not weight lifting and jogging around 8 miles every day with a few exceptions. In summer I love to swim and my wife and I do a lot of walking while on vacation.
At your age, you will of course be praised for your habits.
I do wonder if you may want to do some lower rep lifting; even at 85, 20 reps for every exercise is excessive. You do refer to your body as ‘skinny’. Lower rep sets can help with that.
Also, on what basis do you consider a heart rate of 120 bpm as ‘excessive’ for you?
There are formulas for the upper heart rate required for fitness. A common one is 220 - age for maximum rate. Some say workouts should reach maybe three-fourths of that. This puts me into the 108-115 BPM range. I have lots episodes of atrial fibrillation, though with no notable symptoms. even on the operating table when I got my heart stent, the doctor started off by saying, "You are in afib." He fixed it quickly somehow.
All in all, considering the cardio component of Orgovyx side effects, I am somewhat careful. The 120 did not cause me any problems whatever. Your point is well taken.
You are a legend even being alive at your age. Whatever you can muster is good enough!! But keep giving it a crack, does help the body live on, which means the brain comes with it.
I’m 8 years younger at 76. Makes a huge difference. I do an hour of power yoga to keep flexibility/strength there. Other gentler versions are available at most Y gyms. Additionally do an hour of weightlifting for bones/strength.All 3Xwk in addition to desert xeriscaping on off days. Sounds like you’re doing quite well, but I think gentle yoga would help.
At 72, I do a similar routine. 4 x 45 min exercise classes a week (kettlebells, Pilates, body conditioning and aerobics) plus walk my black lab twice a day. In the summer, I also go paddle boarding and a bit of swimming in the harbour, both also with the dog. I hope I'll still be able to do that at 84! I have few effects from the ADT so far, other than a 90% loss of libido. I'm having a DEXA scan on Wednesday as a base mark and to identify any bones that might be vulnerable.
I would say you are doing a great job keep it up. I am a couple of years behind you in age and I have noticed that I need to do more flexibility work.
Starting today I am adding 10 minutes of rowing machine and adding some really basic flexibility work to my routine.
I wear an Apple Watch which allows me to track my vitals, number of steps, etc. I am not a physician but a heart rate of 120 does not seem excessive. My normal pulse at the doctor’s office is 115 over 67 to 75.
You might look up on the Internet for a formula that is used to determine suggested heart rate for “suggested aerobic zone exercising”. It goes something like (220-age x a percent for each zone desired).
I ordered today a Vital Fit Track heart monitor. I believe is simply contains a display that shows the vital records without using a nearby smartphone. I'll let you know how it works out.
Sorry just re read your post and really did not answer your request so here goes. I will discuss aerobics first.
At almost 79 this is what I do. I have two different aerobic routines based on the season. One for winter months (indoor) and another outdoor one the rest of the year.
In the winter months I am limited to an indoor track due to weather. I hate that it is really boring. I do 1 hour of brisk walking every day and play pickle ball three times a week for a hour.
For the remaining of the year I hike with my dogs for about 1.5 hours in the National forest. In that time I cover about 5 to 6 miles. In the good weather seasons I join an outdoor pickelball group twice a week for about 1.5 to 2 hours each time. Need to work on mt tan at the same time.
For example over the last three days we have had 36.6 inches of snow so other then shoveling and getting to the gym is out.
Regardless of the season I do Resistance training for about 30 minutes of fast paced weights. I use light weights and do high reps. I try to hit all the muscle groups each day. I do that 6 days a week.
As mentioned above I am adding rowing and stretching exercises starting this week.
I bike 60-80 miles a week and play 8-10 hours of pickelball. I go in a 1-3 mile walk every evening and lift weights with a trainer twice a week. I also go to stretch lab twice a week.
a lot of great workouts. If we have cancer , can only imagine what awaits the 90% of Americans living on their couches with a Coke in one hand and. Big Mac in the other
someday, AI will be able to take all the info in a thread like this, and generate patterns of what exercise works fast and best. Crossreferenced for PSA, age, previous treatments, etc.
Even now, Male Care could perhaps put out an ad hoc survey?
Thanks Grandps. You are up two and a half years on me.
After One More Day and the just-ordered Two Wheels Through Terror, I'm putting my Viking protagonist, Bjørn Amundson, through hell based on your experiences. Hope I don't met him in a dark alley.
I dropped the ø in favor of o in later novels because it is easier to print.
I was gettin g discouraged by muscle loss and consideered stopping ADT. The Cancer center whrere I am being treated (University of Utah) has a specific exercise program which the urged me to try. It involves: 1. 150 or more minutes a week and 2: 2days of resistance (weight training) per week. The two sessions of weight training are different so each muscle group gets a once a week work out. Tbheyb evaluate perrformance And strength every 12 weeks. It seemed to me that more often would be better but they convinced me to try the program which I have done for almost a year. During that time I have gained strength in all muscle groups and improved Cardio. I was surprised that this worked so well but will coninue since it works for me. I was surprised at how well it has worked. I don't claim it iu is the best but it works for me. I offer it to show that exercise is the best way to combat muscle loss. The sesson I learned is to increase gradually.
Your program sounds fine for me too. I am 84 and a half. I am getting my cardio on a gym-based rowing machine. At the moment, my body can handle about 80 minutes a week in four sessions. I can work that up toward the 150 in the coming weeks. Treadmills are not kind to my knees and running is dicey because of my balance. I work some major muscle group after the rowing. Total time is about 40-45 minutes. For the mental mitigation I am seriously upping my piano playing in private and church, and in continuing writing my historical fiction action and adventure novels.
Beyond all this, I am in the hands of the Great Spirit and God and am prepared to accept the future, whatever it might be.
I am Gleason 9 in half of my prostate with perineural invasion and cribiform histologies, but not metastasized outside of the prostate as far as the MRI and CT can see. My urologist rates me at risk level 5, very aggressive.
I started Orgovyx three weeks ago. The Radiation Oncologist plans to begin SBRT in April.
I'm 76 years old and my first Pluvicto treatment is so far allowing the energy for getting back into my exercise routine (which falls way short of what most of your respondents have described). One important step that I don't think anyone has mentioned is the importance of STRETCHING after each routine. As described on HealthLine: "Stretching at the end of your workout can help boost your flexibility, reduce the risk of injury, and decrease muscle tension in your body. It can even help improve your performance the next time you work out." I find that stretching gives me a bit of mental relaxation too.
Ok you touched my world!! I have a Peloton Row, and Bike , plus a rowing skiff as I live on a lake. Been on Lupron since 2017. I also have free weights and machines in my gym. My main concern is bone loss, and if tumor suppression occurs and I believe it does than great. I am also on Xtandi and a clinical trial drug.....Plus in the past LU-177. Gleason 9 with a heavy tumor load 4 years ago. India Lu-177. Chemo naive. P53 V. I do the Peloton because of the coaching involved keeps me connected and you get a bit of a social attachment with instructors and other users. I have 759 bike rides and 104 rows. I have never stopped mid class . I used to watch tv and use a tred. It bored me so I stopped. So the coaching and different classes are the key for me....hope this leads some insight.....Blue Skies and always a Tailwind, Sky King and Penny ( woof)
I do weights 6 days per week, days 1,4 are biceps, forearms & Back, 2,5 are leg days, 3,6 Chest, triceps. days 1,2,3 I use dumbbells, 4,5,6 I use machine. 3 sets or 12 reps and moving up to 4 sets. Cardio 3 x week - 2 - 5 miles depending on indoor vs outdoor. Swim 50 laps once a week. Dry sauna when I'm at the club. I stretch my hips with a couple of gentle yoga stretches. I'm just now starting to stretch my shoulders hanging for a bar.
IMO, you don't need any more cardio between rowing and dog walking, but as long as you love it👍. You might want to consider heavy leg work (machine) I am impressed.
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Workouts and ADT
Thanks all
Widely metastacised HRPCa responding once again to Lupron (after stopping briefly) and also receiving Ac225/Lu177
