Uplifting News
Research published in the Journal of Clinical Oncology reveals that exercise can offer huge benefits to men who are undergoing hormone therapy for prostate cancer. This form of treatment can cause many distressing physical changes, such as weight gain, impotence, hot flushes, loss of libido and tiredness. The trial aimed to see if any of these changes could be overcome by resistance exercise, or training with weights.
Researchers from Canada assessed 155 men with prostate cancer who were treated with hormone therapy. Half the men received resistance exercise training three times per week for 12 weeks and the rest received no training at all. The training programme included leg extensions, calf raises and bicep curls. The group receiving training complained of much less fatigue than the others and reported a significantly higher quality of life at the end of the course.
How to get yourself in better shape
Inspired by these research results? Anyone, regardless of age or gender, can benefit from a few simple exercises to improve strength, lose weight and gain more energy. We’ve outlined a few exercises you can do yourself, even in your own home.
Follow the instructions carefully and, as with any exercise, don’t overdo it. If it hurts too much, stop! Remember to breathe as you’re doing each move – and take it slowly. You don’t want to rush through them and miss out on the benefits. Repeat each exercise 8 to 12 times and rest for one minute between exercises.
Before you begin, it’s important to get advice from a doctor if you haven’t taken any exercise recently or if you have any medical conditions that may be aggravated by exercise. These could include a bad back, heart problems, low blood pressure or diabetes.
One: Alternating bicep curls
For stronger, more toned arms, stand holding dumb-bells or heavy books at your sides. Curl one to your shoulder then slowly lower it as you raise the other.
Two: Squats
For more flexible legs, stand holding your weights outside your thighs. Slowly lower yourself until your thighs are parallel to the floor. Pause, then stand back up.
Three: Shoulder raise
To increase your overall fitness, take a brisk walk in the local park for half an hour, three or four times a week. Keep your arms moving and take deep breaths.
Four: Daily walk
To increase your overall fitness, take a brisk walk in the local park for half an hour, three or four times a week. Keep your arms moving and take deep breaths.
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