Hi I have just started going back to the gym and am also hoping to go back to aerobics classes, but am not sure what it is safe to do with my at-risk arm (full node clearance in January). I am guessing that weights are out but is it safe to use any resistance machines at all, like rowing? My arms are quite flabby at the moment and would like to tone them up a bit but want to keep it safe.
like you said , its your at risk arm , just be carefull, someone i know got lymphodemia through carrying a shoppong bag on her sholder,
Hi Projectwoman
I thought you might be interested in a couple of publications we have.
I’ve given links below to our DVD and our factsheet about lymphodema:
Reducing the risk of lymphodema: breastcancercare.org.uk/upload/pdf/Web_Reducing_risk_lymphoedema.pdf
Hope this is helpful.
Best wishes.
Louise
Facilitator
My understanding is the important thing is not to strain your arm. So you can do weights etc, but build it up slowly and gradually.
They did some research a while ago on BC survivors doing dragon boat racing (I think it was in Australia) and that had no impact on lymphoedema.
hi project women
I,ve just had a really nice chat with a lady from my gym. I want to start back at the gym but don’t want to pay the fee’s as i will not be able to use it to it’s full capacity for quite some time. They,re allowing me to use the gym for the next 3 months free of charge … How lovely is that ?
Regarding aerobics - you don’t need to use your arms if you don’t feel ready for that. I,m going to use my arms for the first 5 mins then keep them by my side and gradually build it up over several weeks. I,m hoping this will be okay.
I spoke to a lymphodema specialist recently and she said there isn,t anything we will not eventually be able to do, especially if it is something we did before mx. She said all exercise has to be built up very gradually but to remember that at the end of the day we still have to live out lives. I feel this was very good advice
There’s not really enough advice about what is meant by very gradually is there?
Good luck with it
Maria x
Gradually building up exercise: a Beginner’s Guide:
weeks 1-6, just settle in and be looked after, deep breathing, watch how everyone else is doing it. Try to focus and not keep dropping off! Cut back gently on the late night snacking but don’t aim to actually lose any weight. Remember that muscle is heavier than fat so some gain is OK.
weeks 7-12, wave your arms in the air, hold your head high, develop the confident smile that says Sure i know what i’m doing, no really?? Sit up straight and don’t dribble on your nice new lycra; get a good night’s sleep as you have plenty more to do tomorrow.
months 5-8 consider whether it’s worth going and getting it for youself if these silly people all around you still don’t understand what you’re asking for.
months 9-11 Ask yourself if it might be quicker to stand up, Check what extra equipment is available, risk assessment might be needed here, and be careful with the furniture: Quality kit will keep you going for hours. Get familiar with the equipment but don’t try climbing just yet. Learn to plan your moves in advance, a lot of it is down to good timing. Study the experts.
months 12-15 Walk gently, keep on wearing the protective padding and if you get tired just take a rest. Not too far at once. If you find yourself wanting to run, make a sensible decision and sit down safely before you fall.
See, it took me a whole year to get to just walking, so don’t rush into things! T’ain’t natural!
And you’re smiling too, do you have any idea just how many muscles that uses?!
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