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4 Join us Walking, Swimming, Cycling, Weights, Paddling, Jogging and get SURVIVAL BOOST

pete43lost_at_sea's picture
pete43lost_at_sea
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Joined: Nov 2010

*** GET MEDICAL OK AND ONGOING SUPPORT BEFORE STARTING ANY EXERCISE PROGRAM, I did ***
*** DO YOUR STRETCHES BEFORE AND AFTER ALL WALKING, other exercises do relevant ****
*** AT THE END OF THIS POST IS A SUMMARY OF OTHER POST THAT MAYBE OF INTEREST ****

Join us Walking, Swimming, Cycling, Weights, Paddling, Jogging and get SURVIVAL BOOST
post 1 had 147 posts.
post 2 had 112 posts,
post 3 had 87 posts

This post started out as walking, but we are an open minded bunch and now we have many exercise types listed in the title. Just move if you can.

We also have the unique 100,000km 30 year clinical trial being run here. will anyone make this target, dare is say even earlier than 30 years. It would be just so amazing. Obviously we will all have to live that long to get an invite to the party.

In Sydney Australia, sylvania to sutherland. Bottle and all.
This is the walking post. I am walking to the naturopath right now.
I feel fine, with energy just bad diarrhea. Its good having a bag, I don't have to find a tree anymore. haha

If you have some energy and are well come for a walk with me today. A walk around the world if you will for 10 minutes to 5 hours whatever you can manage. going to do this everyday.

I used to hear " an apple a day keeps the doctor away "

Now I say to myself " a walk a day keeps the monster away"

search on exercise colorectal and recurrance, for details.

come on couch potatoes up and addem and move.

love to all,

Pete

ps I am out the door right now.

http://www.cancer.gov/cancertopics/factsheet/prevention/physicalactivity
1. What is the relationship between physical activity and colon cancer risk?
Colorectal cancer has been one of the most extensively studied cancers in relation to physical activity, with more than 50 studies examining this association. Many studies in the United States and around the world have consistently found that adults who increase their physical activity, either in intensity, duration, or frequency, can reduce their risk of developing colon cancer by 30 to 40 percent relative to those who are sedentary regardless of body mass index (BMI), with the greatest risk reduction seen among those who are most active (3–7). The magnitude of the protective effect appears greatest with high-intensity activity, although the optimal levels and duration of exercise are still difficult to determine due to differences between studies, making comparisons difficult. It is estimated that 30 to 60 minutes of moderate to vigorous physical activity per day is needed to protect against colon cancer (6, 7). It is not yet clear at this time whether physical activity has a protective effect for rectal cancer, adenomas, or polyp recurrence (3).
Physical activity most likely influences the development of colon cancer in multiple ways. Physical activity may protect against colon cancer and tumor development through its role in energy balance, hormone metabolism, insulin regulation, and by decreasing the time the colon is exposed to potential carcinogens. Physical activity has also been found to alter a number of inflammatory and immune factors, some of which may influence colon cancer risk.

SUMMARY OF RELEVANT AND SUPPORTING POSTS
http://csn.cancer.org/node/224511 About benefits of walking for recently diagnosed ???
http://csn.cancer.org/node/224351 Exercise Discussion and Sharing Information with Your Medical Team
http://csn.cancer.org/node/224056 UPDATED "put up or shut up" I have made the core argument clearer I hope SUGAR
http://csn.cancer.org/node/223615 good news on crc prevention for our families and friends
http://eurekalert.org/pub_releases/2011-08/vdio-ctv081611.php# new research vitamin D

pete43lost_at_sea's picture
pete43lost_at_sea
Posts: 3908
Joined: Nov 2010

the treadmill was tedious today the 40 min was like 40 hours. even the stretching took 30 minutes was a challenge.

still a wonderful positive day, lovelly healthy lunch. an amazing talk by petria king, a real inspirational cancer survivor whose mission is to help cancer patients.

welcome back, enjoy the sun vitamin D.

hugs,
pete

pete43lost_at_sea's picture
pete43lost_at_sea
Posts: 3908
Joined: Nov 2010

I hope everyone gets a chance to walk today.
checkout this new research.
http://csn.cancer.org/node/224609

hugs,

Pete

pete43lost_at_sea's picture
pete43lost_at_sea
Posts: 3908
Joined: Nov 2010

a bit sad today as my friend athol with lung cancer died in hospital last night, the end came really fast thank god.

walking is easy when your surrounded by all the deaths here and in real life.

i see my onc for blood test results this afternoon at 2pm.

i wonder if my walking nbotice will be up on the notice board.

hugs,
pete

northernlites
Posts: 96
Joined: Jun 2011

Hi Pete,
sorry to hear about your friend. Hope your tests results were good. I went walking today with my daughter. What a wonderful walk!

~tessa~

pepebcn's picture
pepebcn
Posts: 6352
Joined: Aug 2010

to walk every day at least half an hour in fast rhythm to activate an enzyme that prevents cancer!.Not running but fast jogging !

pete43lost_at_sea's picture
pete43lost_at_sea
Posts: 3908
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Dear Pepe,
I also meet with my oncologist yesterday, she gave me the best news about all my blood tests. I am feeling pleased with all the effort I am putting into this soon to be 45 year old body.

any she said for me to back off, and never tell anyone that you must do this and you must do that. she beleives walking is generally good advice, but thats it. the 53% that I have read, the studies around the world are not evidence in her books. so i respect her, her experience. I even printed and showed her the vitamin d news you posted recently. she was also not impressed.

but now I am off chemo, i am my own man, responsible for my body, making my own decisions. I choose to have faith in the research and walk and take vitamin D.

I did tell her I reserved the website umustwalk.com, she chuckled as its exactly what she said I should not do. I can still use the name umustwalk.com but will change it to be purely my message for myself, based on my research. I am so glad you have motivated me, hopefully we motivate each other.

dammit whats the downside, we get healthy, whats the upside we live!!!!!
gee what a hard question ?
But its the 53% number that I focus on, you see I need that number to get my fat arse moving. oh guess what, its now a skinny arse. Only got about 9 kg to goto and all the fat from the last 25 years of unhealthy living will have been burned off, peed, pood or sweaed away.

One day soon, we should have another post about the future on medicine and the internet and what focused patients like ourselves can achieve.

just compare and contrast the differences between our two onc opinions. We live in wonderful and challenging times. What can we achieve with each day, is foremost in my mind, I am not sure where my passion will take me, but I know it will be interesting.

The absence of our friendly Americans joining this post, has to be honest always intregued me. But to be honest I am challenged enough to myself and my family healthy. Just by posting we flag this issue and invite anyone to post what exercise they are doing.

Of course I would be so happy to have a daily exercise post, with 100 posts in it.
Now that would be an achievement, and a starting point. I can dream, can't I.

so for now its really still just a few, to be honest that fine. walking is optional, the research has been highlighted and its everyones decision inconjunction with their doctors.

But still I feel, we are being over medicated, my onc mentioned she would not give someone a walking prescription, only a referral to a physiotherapist, as walking is not her specialty.

I had my second meeting with my physiotherapist this morning. I now have some more advanced machine based exercises to primarly work on my core abdominal muscles. I got to do this for a couple of weeks. the physio let me video the session and I can put it on youtube.

My wife also joined up at our gym for a year, which is amazing and unexpected. its great motivation to have someone to train with, the treadmil can be tedious.

hugs,
Pete

ps I hope everyone well enough starts walking, whats the downside risk ? blisters or being bitten by a dog! The upside well, ain't life grand!!!!!!!!!!!!!!!!!!!!

pepebcn's picture
pepebcn
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It seems that certain muscle makes the body to secrete those enzymes ,I don't remember the name of the enzymes but will ask my onc.again ,so, then you will be able to discuss it with your onc!.
Hugs Mate! Hey American friends let's go to Walk together !.

pete43lost_at_sea's picture
pete43lost_at_sea
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I am relieved my fried died fast, he was in agony. He was a lovelly kind man, my wife was especially close to him.

I am glad you had a wonderful walk and the company of your daughter.

I had a challenging walk, I kept on up the treadmill speed, I got up to 7km/hour with a 15 degree incline. I was sweating like the rain.

thanks so much for posting, I get lonely here sometimes.
you are a very good example for your entire country.

bye the way, what country do you live in again ?

hugs,
Pete

northernlites
Posts: 96
Joined: Jun 2011

Hi Pete,
I live in the U.S. in New England. I saw my doc today and discussed the walking issue with him. He said walking would help my muscle cramps and aches I have had since my surgery. He said I have lost so much muscle mass and it would take time for me to regain it again. He also told me to drink ENSURE. It is a vitamin drink made here in the u.s. Tastes almost like a chocolate milkshake. My only trouble now is I can't sleep at night because of the muscle aches all over my body.

Glad your wife is joining you at the gym. I will keep walking!!!!!!!!!!!

Tessa

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pete43lost_at_sea
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dear tessa,

not like pepe's onc advice who reaffirmed the walking studies i have faith in, its just interesting to see how and where these studies gain traction. its great your getting medical advice, the cramps sound bad. i hope the ensure helps. i have it here left over from chemo days. i don't like it. have you talked with a naturopath about your cramps, maybe diet can help. lets keep up the walking.

no walking today, but lots of ice skating and activity running a party for 20 kids. my girls 10th birthday was a treat.

hugs,
pete

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pete43lost_at_sea
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its a lovely morning here, anyone else exercising ?

hugs,
pete

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pete43lost_at_sea
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Last visit was 7km per hour for 40 min incline 15. Degrees.
That's 13.1 Mets per hour which was 8.73 Mets.

My target is this workout 5 times per week which is a total of
43.67 Mets. The colorectal. Target is 27 per week.

That 16.67 Mets above the minimum required for the 53% survival benefit.
This is 62% over the minimum.

I will stick at 7km per hour for the next few weeks.

These numbers are just my calculations based on the studies.

The advantage of this regime is it leaves weekends free if busy, I can miss a session and still
Meet the target.

Anyone else exercising today?

Hugs,
Pete

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pete43lost_at_sea
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its was a really good late evening workout.
this busy gym is relaxing in the evening.

anyone else exercising today ?

hugs,
pete

marqimark's picture
marqimark
Posts: 242
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What are Mets?

I use an app on my phone that maps my daily walk and tells me miles walked and miles per hour and time walked and calories burned.

I walk 3.5 miles in 45 minutes at 4.5 MPH burning 380 calories.

Cheers

pete43lost_at_sea's picture
pete43lost_at_sea
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i had another rest day today, but did get a good thai massage in with focus on reflexology to get blood flowing in hands and feet.

i did not realise quiet how hard i was pushing myself, these links were interesting reading. we never stop learning. my workouts are now at 13 mets on the machine which is 7km/hour on a 15 degree slope for 40minutes. the hourly number of mets is 13.3 on the treadmill. that what i based my calculations on.

the studies advice 27 mets per week to get the survival benefit.

http://www.fitnessforweightloss.com/what-does-mets-stand-for-on-an-exercise-machine/

http://healthfitness.com.au/articles/synergyfitness/maximum-exercise-capacity.html

from wiki below just search met exercise
Limitations in the usage of MET to calculate actual energy expenditure
It must be noted that published MET values (or exercise calorie calculators on web sites, which are based on such values) for specific activities are experimentally and statistically derived from a sample of persons and are in fact indicative averages. Obviously the level of intensity at which a specific person performs a specific physical activity (e.g., the pace of walking, the speed of running, etc.) will deviate from the representative experimental conditions used for the calculation of the standard MET values, but moreover, as is explained in the following, the actual energy expenditure and the RMR will differ according to the person's overall fitness level and other factors.
The same holds for MET (or kcal) values indicated in modern fitness exercise equipment, which are based on statistical models and are of indicative value only. In this case, even if the MET value indicated is a better statistical prediction than published tables, there is no way to account for the person's actual RMR and thus energy expenditure (e.g., Kcal). In short, a person can use the MET concept to plan or monitor physical activity levels or get an indication of the aerobic intensity and order of magnitude of energy expenditure for a specific activity, but not use the MET concept to calculate actual energy expenditure or a daily energy input-output balance.
More specifically, from a strictly scientific point of view, statistically estimated predictions, such as MET or BMI, are inaccurate when used for specific persons, and MET values must be treated as indicative only, taking into account that both RMR and actual energy consumption are highly dependent on physical and environmental factors such as adiposity, physical fitness level, cardiovascular health, or even ambient temperature.
Moreover, even the definition of MET is problematic when used for specific persons.[10][11] By convention, 1 MET is considered equivalent to the consumption of 3.5 ml O2·kg-1·min-1 (or 3.5 ml of oxygen per kilogram of body mass per minute) and is roughly equivalent to the expenditure of 1 kcal per kilogram of body weight per hour. This value was first experimentally derived from the resting oxygen consumption of a particular subject (a healthy 40-year-old, 70 kg man) and must therefore be treated as a convention. Since the RMR of a person depends mainly on lean body mass (and not total weight) and other physiological factors such as health status, age, etc., actual RMR (and thus 1-MET energy equivalents) may vary significantly from the kcal/(kg·h) rule of thumb. RMR measurements by calorimetry in medical surveys have shown that the conventional 1-MET value overestimates the actual resting O2 consumption and energy expenditures by about 20% to 30% on the average, whereas body composition (ratio of body fat to lean body mass) accounted for most of the variance.
[edit]

hugs,
pete

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pete43lost_at_sea
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It's a great day to be healthy. I must be the world's least motivating exercise enthusiast. Even my d dogs are probably bored with walking with me.
Hugs,
Pete

pepebcn's picture
pepebcn
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Since got doctor tests more doctors and chemo!.
Hope the weekend do some exercise !

pete43lost_at_sea's picture
pete43lost_at_sea
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only exercise when you got the energy, never push yourself to hard.

i had yesterday off to recoup, it was good, it was my birthday.

today i managed my 40 minutes of sweating and the physio therapy workout.

as a niece treat my wife workout besides me today.

i hope your feeling well enough to exercise soon, but don't hurry.

rest my friend.

hugs,
pete

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pete43lost_at_sea
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Still a good 40 min sweating and then exercises.
I am using the treadmill time to pray, meditate and today forgive.

Anyone else clicking up a few mms against crc.

Remember crc likes the couch and hates the treadmill, if you are well enough walk.

Hugs,
Pete

Ps how many more days until this is front page on can. The sloner the better

pepebcn's picture
pepebcn
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cycling a little and walking a lot ! .
Good weather not too hot! but lots of wind!

pete43lost_at_sea's picture
pete43lost_at_sea
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Good peep
Posting from treadmill
Another walk
I am getting fitvas I drip

pepebcn's picture
pepebcn
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We are getting old my friend!

pete43lost_at_sea's picture
pete43lost_at_sea
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Had a eeks break for exercise, its great to be back exercising.
Hugs,
Pete

pete43lost_at_sea's picture
pete43lost_at_sea
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Actually raced the kids over about a 40 min walk and run.
It was great.
I hope you are well enough to get some exercise in.
Hugs,
Pete

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pete43lost_at_sea
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i still made for another workout on the treadmill and the weights.

felt good at the end. probably run out of energy due to skipped breakfast.

i maybe pushing a bit, but i have just two more days in sydney and off to Papua New Guinea on the island of new britan to scuba dive and take photos for our local underwater festival.

I'll be away for 12 days.

dear pepe could you try and keep the walking post ticking over, noone else is posting but at least it pops to the top of the list, so everyone is reminded that some serious activity happens here even if its only us who post. alas.

You know I am just so happy to be the fittest I have ever been and alive. Might as well get as much positive out of this crc experience as possible.

today was pretty hard, I think sometimes its easier to talk the talk than walk the walk.

anyone else working out today ?

hugs,
pete

northernlites
Posts: 96
Joined: Jun 2011

Hi pete, I walked 2 miles today. The longest I have walked since my surgery in July. It was a beautiful day here @ 75 degrees... The walking has helped with the aches and pains I have been feeling lately. Still depressed and can't seem to get out of that mode... maybe i need a small trip...

tessa

pepebcn's picture
pepebcn
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Congratulations!.I know how difficult is to get out of home when you are depressed ,it happened to me after surgery but little by little you will achieve it ! Hugs tessa ! Just help us to keep this thread up!

marqimark's picture
marqimark
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I've been walking every day.

I walk 3.5 mile in 45/46 minutes daily.

My wife has decided to walk also, 1.5 mile in 28 minutes and I go with her.

So, for the last week I have been walking 5 miles a day broken into two different walks as the wife cannot walk as fast as I do.

Mark

pepebcn's picture
pepebcn
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Two rounds a day must be really healthier than a long one!
Hugs.

pepebcn's picture
pepebcn
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ago! Just help me to keep this thread up until Pete comes from new guinea,otherwise is going to be piss of with me ,hahahaha!.
Hugs mates let's go walk !

pepebcn's picture
pepebcn
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that's the most healthy way to do exercise as per my onc!.
Any of you have done any exercise this week?.
Help to maintain this thread up please!

relaxoutdoors08
Posts: 520
Joined: May 2011

Pepe,
Glad to see your are walking. How are you doing? Will you be able to travel to Mexico. Thinking about you. Hope all is OK
NB

pepebcn's picture
pepebcn
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Hope everything is going well with you as well! .
Thanks for asking NB .just continue walking we need 1000 posts here!.
Hugs!

northernlites
Posts: 96
Joined: Jun 2011

Hi Pepe,
did my 1 mile walk this morning and about to attempt my 1 mile for the afternoon. The rain has finally stopped here so good time to go walking.

tessa

pepebcn's picture
pepebcn
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tomorrow more!.

pete43lost_at_sea's picture
pete43lost_at_sea
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I am so glad the walking has helped you with the aches and pains.
It should help with your mood, I hope it does.
It helps me.

hugs,
Pete

relaxoutdoors08
Posts: 520
Joined: May 2011

We had many people visiting here at the lake and I lost the routine to exercise. The leaves are turning and Fall weather returns next week. I will be walking today in memory of the loss of my friends husband to prostate cancer. It has been a tough week emotionally.

Also today, Sept. 11, 2011, I will be walking to make sure I am still here posting when my youngest son returns with the 2500 Minnesota National Guard Members who were deployed to Iraq in July. Prayers for all those serving and all those living with cancer.
NB

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pete43lost_at_sea
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Hi relaxoutdoors,
I need a restart too. Just got back from PNG , was evacuated with a partial blockage, now I got this new bulging hernia and am really nervous about working out. Waiting to get doctors ok.
I hope you get back to your routine.
hugs,
Pete

relaxoutdoors08
Posts: 520
Joined: May 2011

This week walked, stretched and did Tai Chi. Need to get back to an hour walk each day. Finishing up with the garden, carrying flower pots and adding soil to be composted.
NB

pete43lost_at_sea's picture
pete43lost_at_sea
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Top workout today.

This malaria bug I picked must help with the walking I feel fantastic.

The swim was great as well.

The hernia is bulging, but its not in the way.

Anyone ever heard of walking as a preventitive to stopping blockages ?
My naturopath suggested it was strange how I stopped walking and did swimming for 10 days and got the blockage. Just a theory. I know walking does help with the bowel movements, I guess the question is how much.

Obviously I would love to find a study that backed this up, then walking could not only saave our lives by reducing recurrance risk it could improvbe our quality of life as well by preventing blockages. Even if it only lows the risk of blockages, that would be great.

anyone else walking today ?

hugs,
Pete

yoga
Posts: 87
Joined: Feb 2011

Greetings!

I haven't posted here in a bit - but I have been very active this summer!!

Lots of gardening, alas, it is almost time to cut the gardens down for the season. Quite a bit of swimming this summer too, although September 5 was my last day in the lake . . . . the lake is way too cold now!

This morning I did an hour of yoga and will be doing an hour on the treadmill later today as long as this darn hand-foot syndrome doesn't become too active. I guess I am almost back to my fall/winter routine of yoga twice a week and an hour of walking everyday (with weights in my hands) except on treatment days and when the hand-foot thing gets too much.

I know there are lots of stats as to why stage I, II and III should exercise, but I do belive it benefits those of us that are stage IV too. Mentally it is great. But I believe that building up the body's strength will help it to 'fight' better and make recovery from surgeries easier. Just sayin'. . . . .

yoga jo

pete43lost_at_sea's picture
pete43lost_at_sea
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its great to have health aware stage 4 here being a great example.
I'll be at the gym tomorrow, had the weekend off.

hugs,
pete

pepebcn's picture
pepebcn
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on the sea having relaxing baths, yesterday 5 hours on the swimming pool not moving from the water! Walking a lot on the beaches
so at the end of the day really exhausted , everything hurts !LOL.

pete43lost_at_sea's picture
pete43lost_at_sea
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sounds fantastic relax mate but just don't over do it!!ha ha ha

I did my 40 minutes on the treadmill and it was a piece of cake.
then walked home another 20 min.

i am seeing my colorectal surgeon about hernia and the recent blockage tomorrow, I have been stopping the weights and stretches until i get the all clear and i bit of a plan going forward.

I am down to 95 kg and the next milestone is 89 Kg and that will be the end I think.

hugs,
Pete

pete43lost_at_sea's picture
pete43lost_at_sea
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45 minutes today, 15degree incline 7 km/hour.
felt great and exercises afterwards.

tomorrow i see physio to start surpervised weight training.

time to rebuild those muscles that wasted away.

hugs,
pete

pepebcn's picture
pepebcn
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PETE! I can't open this thread any more , again loads too much , would you open a new one ? number 5!

pete43lost_at_sea's picture
pete43lost_at_sea
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thanks pepe and the sun, sand and sea sounds great.
hugs,
pete

thxmiker's picture
thxmiker
Posts: 1282
Joined: Oct 2010

We just got back from our walk in the Mountains. We moved out of the city and 400 miles over to the Mountains. We are loving it! 7 Miles on the trails with my wife and our two dogs. The dogs have put on 2lbs of muscle since we moved to the mountains. Life is GOOD!

Keep up the good motivation Pete and Pepe'. It is appreciated!

Best Always, mike

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