5. Exercise – just discovered whole body vibration plate for osteoporosis.

Laramie Jubilee Days

This picture is a picture of my oldest grandson!  What a grip!

Dr Seyfried says that you should not exercise vigorously when you have cancer because it causes the blood glucose to rise and monocytes to enter the tumor.  So, whatever exercise you do, keep it moderate.

Exercise helps mitochondria and healthy mitochondria will fight cancer.  See bottom of page for more links.

https://www.richardbeliveau.org/images/columns/513-Adrenaline-and-cancer-CompressedSecured.pdf

Move to save your life – Richard Beliveau

A large number of studies clearly show that people who are physically active are at less risk of developing several cancers.

And those who have already developed cancer can take advantage of the enormous benefits of regular physical activity.

  1. Physical activity retarded the development of cancers (when carcinogenic substance injected, 75% of sedentary animals developed cancer but only 30% of active)
  2. Even when tumors developed, they were reduced by 60% in active animals over sedentary.
  3. There were 5x more NK lymphocytes (Natural Killers) in exercisers
  4. Adrenalin (from physical activity) diminished tumor grown by 60% when injected in sedentary animals

My new discovery is a whole body vibration plate – for osteoporosis, strength and to reduce falls.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5132247/

Whole Body Vibration Treatments in Postmenopausal Women Can Improve Bone Mineral Density: Results of a Stimulus Focussed Meta-Analysis

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1693558/

Low-frequency vibratory exercise reduces the risk of bone fracture more than walking:

bone mineral density (BMD)

In this study, WBV stimulation was shown to produce a significant improvement in BMD values at the hip and spine when compared with placebo control groups.

 

After 8 months, BMD at the femoral neck in the WBV group was increased by 4.3%  compared to the Walking group.

Balance was improved in the WBV group (29%) but not in the Walking group.

more studies on Exercise:

http://www.ncbi.nlm.nih.gov/pubmed/21967160

A total of 220 articles were identified in the initial search, and 52 studies utilizing three different methods of dietary management were included in the present review: low-calorie diets (n = 9 studies), modification of diet composition (n = 33), and diet plus exercise (n = 10).

  1. Daily intake of fish or omega-3 supplementation increased adiponectin levels by 14-60%.
  2. Weight loss increased adiponectin levels in the range of 18-48%.
  3. A 60-115% increase in adiponectin levels was obtained with fiber supplementation.

http://uthscsa.edu/hscnews/singleformat2.asp?newID=4780

Adiponectin is a protective protein that plays several roles in keeping the body healthy, including killing cancer cells

http://care.diabetesjournals.org/content/27/2/629.full

Exercise Increases Adiponectin Levels and Insulin Sensitivity in Humans

http://www.ncbi.nlm.nih.gov/pubmed/25811948

Addition of Exercise Increases Plasma Adiponectin and Release from Adipose Tissue.

As soon as I got home from the hospital, I started using resistance bands and walking about 2.5 mph on treadmill.  I have continued to walk about 30 min per day 5 days per week.

kellywinds

After I was strong enough I started to do sit-ups, bent knee push ups, planks and arm exercises using 3 # and then 5# weights:

 

  1. bench pressbench press

Lie on your back with your knees bent and a dumbbell in each hand. Hold your upper arms perpendicular to your body and your forearms perpendicular to the floor. Slowly press the weights upward until your elbows are almost straight — but be careful to avoid locking your elbows into a straight position. You’ll feel tension across your upper chest. Return to the starting position, being careful not to drop your elbows below the surface of the bench. Repeat

2. Bent-over row with dumbbellrow with weights

Start with one knee resting on a weight bench. Lean forward, supporting yourself with your hand. Hold a dumbbell in your other hand, letting your arm hang straight below your shoulder. Slowly raise the weight until your elbow lines up just below your shoulder. Then slowly lower the weight to the starting position. Repeat. You can also do this without a weight bench. Stand with your feet comfortably apart. Then bend your knees and lean forward at the hips.

3. Triceps extensiontricep extention

Lie on your back with a dumbbell in your hand. Point your upper arm toward the ceiling, with your elbow bent to 90 degrees. Slowly straighten your elbow, moving the weight upward. Avoid using momentum to force your elbow straight. You’ll feel tension in the muscles in the back of your upper arm. Then slowly lower the weight to the starting position. Repeat. If necessary, use the opposite hand to help keep your arm in a 90-degree position during each extension. You can do triceps extensions lying on a weight bench or on the floor

4. Biceps curl with dumbbellcurls

Stand up straight with your feet about shoulder-width apart and your knees slightly bent. Hold the dumbbell with your palm facing upward. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body. Then slowly lower the weight to the starting position. You’ll feel tension in the muscles in the front of your upper arm. Repeat. For best results, don’t swing your arm or elbow. Keep your wrist straight and rigid.

For a core and stability challenge, work both biceps at the same time by alternating arms during the exercise.

5. Pushup

Position yourself on your hands and feet with your eyes facing the floor. Place your hands slightly greater than shoulder-width apart and your feet comfortably apart. Slowly bend your elbows and lower your chest until your chin reaches the ground. You’ll feel tension in the muscles in your back, your abdomen and your upper arms. Then slowly return to the starting position. Repeat.

In Sept 2014 I read a book by Mark Rippetoe called Starting Strength. He says that exercise machines are very inefficient and using a bar bell uses more muscle groups and increases balance. He says that 3 barbell lifts will strengthen  most of your muscles.  I bought a barbell at Walmart and a few light weights for about $40.  I am trying to do about 10 of each of these every Mon, Wed, Fri, focusing on correct form – I started with 7.5# on each end of the barbell (15# total) and did that a couple of months, Then I increased to 10# on each end and did that weight for 2-3 months. Now (March 2015) I am up to 12.5# on each end and still do same 4 exercises

1. The squat (if you look these 2 videos up, there are more videos you can also watch)

https://www.youtube.com/watch?v=kawBY5p29fQ

https://www.youtube.com/watch?v=MZBGk8hofoE

https://www.youtube.com/watch?v=yha2XAc2qu8

https://www.youtube.com/watch?v=-OoVQPmfZ4o

2. The Deadlift (this does not go over your head – it is just lifting from ground up to waist height)The deadlift is a very simple exercise that basically involves picking a barbell up off the ground and setting it back down. It’s a bit more involved than that — most everything is. And despite the fact that some fitness chains have decided to sell memberships by making fun of it, the deadlift is one of the most basic and useful strength exercises in the gym

http://www.huffingtonpost.com/mark-rippetoe/deadlift-exercise_b_4516432.html

https://www.youtube.com/watch?v=Ht363HslwnM&list=PL793577C66E622106

https://www.youtube.com/watch?v=bWRTHOMq-n8

https://www.youtube.com/watch?v=DkCBWgwml7I

3. The Bench Press

https://www.youtube.com/watch?v=iMq1rTaErMc

https://www.youtube.com/watch?v=Kauc-9Dl4fc

https://www.youtube.com/watch?v=Es3BX08pO-w

 

 

 

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