Activity Tracking.......

How technology has moved on!!! I recently got one of those new fangled activity trackers and have to say I love it!! I got the Withings Activite Pop watch - you wear it as normal like a watch and download the app to your phone, then go about your business and like magic it tracks how many steps you do, converts that to how many miles you've walked and how many calories you've burned and it also tells you how much sleep you get and the quality of that sleep. I spend lots of time in the swimming pool and eventually there will be a software update that will enable the Activite Pop to know I am in the pool and then track how much swimming I do! It's a great little motivational tool, you'll see in the picture the smaller disc on the clock face - that tells me what percentage of my daily activity I've completed today, or it tells me how much more I need to do to get to my 100% (which I have set at 10,000 steps per day).  So today I've done roughly 80% (8000 steps) and if I go out and do a brisk walk, it's a light dry evening so I've no excuse not to go out and get those extra 2000 steps I'll be done for the day!!  How it works I do not know, it blows my mind even beginning to try and work it out. (Maybe there's a leprechaun inside it who pops his head out every now and again and reports back), but whatever the mechanism is, I've tested it against my phone GPS tracker and it seems to be fairly spot on in its accuracy.  

I think this new technology can have a role to play in the fight against cancer and other diseases.  We know that a half of all cancers can be prevented by diet and lifestyle choices.  Being physically active is proven to bring health benefits that can reduce the risk of developing cancer.  The international recommendations regarding the level of activity we need to do to get those health benefits is 30 minutes of moderate intensity exercise on most days of the week.  As a physio working in cancer care I feel it is my responsibility to spread this message and inform my clients that they can reduce their risk of cancer recurrence by increasing their activity levels and to help them to achieve this as it is not always the easiest thing to do though for people who have been through treatment and might be suffering with Cancer Related Fatigue (CRF).  CRF is a common side effect of cancer treatment, affecting almost everyone who has had treatment at some stage in their journey to recovery.  It is complex and multi-factorial and the management of it is far from simply 'getting yourself more active'.  I've done lots of work with clients who have CRF and I'd always advocate that folk use whatever works for them to pace themselves, monitor their activity levels and ultimately try and ensure they get their recommended level of daily exercise.  So, over the years the tools I use have changed with the times, starting off in the early days with a simple paper diary sheet, we then progressed on to pedometers and then the GPS phone apps, but I really think that the new wave of activity trackers could be a game changer in the management of cancer related fatigue which to put it in its most simplified form is very much about finding a balance between rest and activity and working out an individual programme to increase activity levels without causing fatigue levels to rise. My tracker is so simple to use and it must be foolproof! It gives me great feedback and motivation. Plus they don't have to break the bank, with lots of different models being available on the market for all budgets.  Here's my analysis for my activity for Monday -  a day when I spent all day working with clients, who would have thought that I'd clock up so many miles just moving around the treatment room!

and the second picture gives me my sleep breakdown for last night - with a 4month old baby it is certainly encouraging to see that I am actually managing to get into a good deep sleep.  I didn't need the tracker though to tell me it only took me 4 minutes to get to sleep cos I know as soon as my head hits the pillow I'm out like a light! And now, I've spent a little longer writing this than I thought I would so it's now dark outside, I'm not going to get to my target steps for the day and it's time for me to start clocking up the zzzzzzzzzzzzzzz's!! Night, night!

Exercise can help Cancer Related Fatigue – Official!!

“You know when you’ve had a really hard day at work, and you flop down on the settee in front of the telly at the end of the day……if the phone rings across the other side of the room, you might feel so tired that you choose to ignore it.  But, if you smelt burning from the kitchen and saw black smoke you would be able to jump up and go and find out what’s going on…….well, the way I am feeling at the moment, if that was me, I think I would have to take my chances with the fire, as I have absolutely no energy reserves left, I have nothing!” 

Cancer Related fatigue (CRF) as describe above by a patient of mine a few years ago is a very common side effect of cancer or cancer treatment.  It is suggested that most people undergoing treatment for cancer will at some stage experience a degree of CRF.  In my experience I would have to say I think everyone who has cancer or is having treatment will suffer with CRF at some stage throughout their treatment journey.  It can happen during or after treatment and can persist for weeks, months even years for some people.   It can affect every single aspect of a person’s life – every day activities, hobbies, work and social life, and can have a detrimental effect on their wellbeing and state of mind.   CRF can be quite debilitating, but the good news is that help is available, and it can be alleviated.   A physio is typically the last person on earth that a patient feeling fatigued would want to see, but actually, we are probably one of the most important members of the cancer rehabilitation team when it comes to treating CRF.  We are able to assess a person’s individual level of fitness and activity and prescribe an appropriate activity or exercise programme to help that person break the vicious cycle of CRF.  It’s all about finding a balance between having the right amount of rest (which is important to enable the body to repair and recover from the treatments) and the right amount of activity, which will maintain and improve muscle strength and  cardiovascular fitness.  As these improve so too do energy levels meaning that fatigue is reduced. 

A research review (here) paper was published last week, which confirms everything  that us physio’s have always known…..that if you have CRF then rest is most definitely not best!    

Physiotherapy in Cancer Care

The term Cancer describes a multitude of complex diseases each with its own distinct nature and course. Traditionally the focus of cancer treatments have been primarily medical, with the strive to increase survival from the disease being the main driver. Whilst survival and longevity are no doubt the focus for everyone who has a diagnosis of cancer, survivorship and rehabilitation are also very important. These 2 words encompassing what it means to live with the consequences of the disease or its treatment and for life to return to a semblance of normality. People who have been diagnosed with cancer often present with a myriad of complex problems which occur as a direct result of the disease itself or of the treatments which they have undergone. Physiotherapy has a key role to play in the management of people with cancer throughout all stages of the disease, from diagnosis, through medical treatment, into remission and even in the later stages of the disease.
Within the context of cancer care, the primary goal of physiotherapy is to assist the cancer survivor to be able to live their life as fully as possible, by assisting them to achieve their goals whatever they are and to enable them to have a degree of control over their lives and a greater quality of life.
Research Studies have shown that Exercise and activity is effective in alleviating many of the longer term side effects of cancer treatment, such as fatigue, reduced function, depression and anxiety, decreased fitness and strength etc.  Also, those cancer survivors who are physically active can reduced their risk of the cancer recurring, and hence the risk of dying from the cancer by up to 50%.
People who have cancer may present with some of the following common problems as a result of their disease or as a consequence of the treatment they have undergone:

• Reduced mobility, for example difficulty climbing stairs or getting out of a chair
• Reduced exercise tolerance and general fitness, maybe not able to walk to the local shop anymore
• Joint stiffness and pain
• Weakness, for example struggling to lift a kettle or to pick something from the floor
• Shoulder or neck problems following treatment for breast cancer or head and neck cancer
• Lymphoedema and swelling
• Problems with breathing control
• Neurological dysfunction, for example altered balance, problems with feeling or touch or difficulty getting a body part to work properly for you
• General fatigue and lethargy
• Reduced independence or a greater dependence on others for everyday activities
• Reduced confidence
• Increased fear and anxiety
• A worry about finding the balance between how much to push themselves and how much to rest

All of the above can be helped by undergoing an assessment and treatment from a physiotherapist who is experienced and knowledgeable in cancer care.   See my website www.homephysio.ie for more info!

Pilates for Breast Cancer Recovery

I came across this article recently.  Pilates is a great way of exercising for women who are going through or have completed treatment for breast cancer.  Pilates can help to:

• Improve range of movement at the shoulder joint
• Improve the stability of the shoulder complex
• Increase strength and endurance
• Reduce cancer related fatigue
• Improve flexibility 
• Improve posture and body alignment
• Improve balance and coordination
• Improve the circulation
• Stimulate the lymphatic system, which aids drainage of fluid and is important in the prevention of lymphoedema
• Increase bone density, which is important to prevent osteoporosis
• Aid relaxation and reduce anxiety
• Provide an enhanced sense of wellbeing.

My 'Pink Pilates' classes are now available in Kilkenny! 

Calling all breast cancer survivors in Dublin

There is a huge amount of research evidence to prove that exercise and physical activity are beneficial for people with cancer for many many reasons, from increasing strength and fitness to enhancing wellbeing and quality of life and for some survivors, actually reducing the chance of recurrence of the disease.  I am delighted to see that The Irish Cancer Society are about to commence a programme for breast cancer survivors who are 12 months post surgery to evaluate the impact of an intensive, structured exercise programme.  The programme enrols at the weekend (9^thApril 2011) and will involve a commitment to exercise 3 times a week to the end of the year.

More details can be found here.

If you have completed treatment for breast cancer and are in the Dublin area, and are able to commit to the programme, why not give it a go – not only will you be improving your own fitness and wellbeing, but you will also be helping towards increasing our knowledge of the effectiveness of exercise and activity, which in turn will benefit us all in our fight against cancer .