[Amirang] Exercise methods to move away from cancer

It is important for cancer patients to develop a habit of exercising. However, before that, it is necessary to carefully examine what exercise actually is. Understanding exercise well helps to realize its importance and to practice it consistently.

Exercise for enhancing physical strength and energy
There are various types of exercise, each with different effects. Unlike healthy individuals who can choose their preferred exercise, cancer patients have some limitations on the types of exercise they can do. It is most important for cancer patients to exercise within their limits. Remember that cancer patients should build stamina to overcome cancer and boost their energy through exercise. Set your exercise intensity to 55-70% of your ability. Exercise should be at a level where you do not feel fatigue and can maintain a refreshing mood. It is best to do consistent, suitable exercises for yourself. Recommended activities include walking, gentle hiking, stretching, abdominal exercises, and national health gymnastics. It is also good for caregivers to participate along with the patients.

First, stretching before and after walking is essential. It helps gradually awaken body awareness and improve flexibility. After stretching, try walking for 20 to 30 minutes. Remember, 'endurance' is more important than speed during this time. Walk 2 to 3 kilometers 3 to 4 times a week. To walk correctly, keep your neck, shoulders, and hips in a straight line, gently pull your chin toward your body, and focus your gaze 20 to 30 meters ahead. Breathe deeply through your nose and exhale slowly through your mouth while walking. Keep your feet in an 11-shaped position, bend your elbows naturally, and walk with a natural 15 to 20-degree tilt forward and backward.

In addition to walking, stimulate every corner of your body through basic exercises. However, if you experience pain, you should stop exercising and rest. First, stretch your feet upward, downward, inward, and outward. Healthy feet are essential for overall health. Placing a tennis ball under the arch of your foot and rolling it helps stimulate deep muscles and improve blood circulation. Second, for proper posture, a strong pelvis is necessary. If the pelvic bones are misaligned, the spinal curve collapses and pain occurs. To correct this, hold your pelvis and repeatedly push it backward and then forward.

You should do a balanced mix of aerobic, anaerobic, and flexibility exercises.
There are mainly three types of exercise: aerobic, anaerobic, and flexibility exercises. Aerobic exercise has benefits such as improving heart, lung, brain, and vascular health. It helps stabilize blood pressure, reduce blood cholesterol and fats, and increase hemoglobin levels. Anaerobic (strength) exercise can increase muscle mass. Since muscles decrease by about 1% each year after the age of 25, it is important to consistently engage in anaerobic exercise. Additionally, it increases basal metabolic rate, reduces body fat, improves bone density, and enhances physical activity performance, which also helps prevent falls.

There are roughly five major effects of flexibility exercises. First, they help prevent joint and muscle pain, which has anti-cancer benefits. Second, they improve muscle strength and help enhance physical fitness. Third, they facilitate rapid recovery of damaged muscles. Fourth, they assist in maintaining proper body, mind, and posture. Fifth, they promote healing of the body through stretching.

If you understand the various effects of exercise, you should keep in mind four ways to naturally incorporate exercise into your daily life.

First, try to walk as much as possible. When going to nearby places, choose walking over public transportation, and use stairs instead of elevators. To walk comfortably, it is also helpful to always keep exercise equipment ready in the office.

Second, make good use of your spare time in daily life. Instead of just watching TV passively, try lifting dumbbells or doing stretching. Instead of sitting still, increase your exercise time by riding a stationary bike or using a treadmill indoors.

Third, set a specific time for exercising each week. Adjust according to your physical condition and stamina, but aim to exercise 3 to 5 days a week for 30 to 45 minutes each day.

Fourth, exercising with family is also an option. Exercising with multiple people rather than alone allows you to work out while laughing.

Consistently practice exercise in the same way to enhance the effects of cancer healing and prevent recurrence in advance.

The importance of consistent exercise
Cancer patients should engage in exercises that match their physical condition and that they find enjoyable. This is because only then can they exercise consistently and for a long time without getting bored. The criteria for determining whether an exercise suits me include not only physical conditions but also factors such as ▲persistence ▲happiness ▲interest. In other words, one must be able to exercise without greed or obsession.

Whenever you exercise, think about who or what you are doing it for. Overdoing it can lead to side effects and injuries. Excessive ambition is not advisable. Carefully review what we discussed today, and find an exercise that is suitable for you without overdoing it.

I love you and bless you!

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