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Start Slow and Stay Moving with Keith Guernsey
Posted: Mar 22, 2023
Start Slow and Stay Moving with Keith Guernsey image

When Keith Guernsey was diagnosed with prostate cancer in 2018, he had no idea the trajectory his life would take. While his cancer was successfully treated, the momentum was short-lived when a follow-up blood test showed abnormal results.

He was quickly referred to a hematologist and diagnosed with multiple myeloma. Keith went on to complete induction therapy and an autologous transplant. Although experiencing a minor relapse now, Keith remains optimistic and is willing to share what he has learned with others. 

Keith's 9-Step Plan for Living Well with Cancer 

  1. Work with a qualified myeloma specialist and follow their recommendations.
  2. Surround yourself with a support system (family and friends).
  3. Take all medications as prescribed.
  4. Eat nutritiously (limit sugary/fatty foods and include fruits and vegetables in every meal).
  5. Get regular exercise - see more experience/advice on this subject below.
  6. Take vitamins and supplements only after discussing them with a medical team.
  7. Stay hydrated! Drink plenty of water.
  8. Find a good sleep routine and stick with it. 
  9. Cultivate and maintain a positive mental attitude. 

How to Stay Motivated in Your Movement 

Keith's fitness journey began after recovering from brain surgery and hitting the heaviest weight he had ever been. Uncomfortable with this added weight and suffering from obesity side effects, he decided to make a change. 

At 4:00 AM every morning for the past decade, Keith enters the gym. He starts with some cardio (such as walking, running, or some cycling), followed by some weight lifting. 

1. Start Slow and Stay Moving 

If you're new to the gym, or exercise in general, it can be intimidating! Knowing where to start is one of the biggest hurdles you must accomplish. Although Keith had sports training when he was young and was familiar with core exercises needed to spark his fitness, his biggest piece of advice to all myeloma community members wanting to get more active is, "Start slow and stay moving". 

2. Find Someone to Train with or to Train You

Working with a personal trainer or an exercise physiologist might be best for those with significant fractures, lesions, or other concerns. You can ask your specialist or seek for resources at your local myeloma specialty center. Find someone familiar with cancer fitness training as there are certain movements and exercises you might want to avoid. 

Another aid to motivation is finding someone to work out with. You can stay accountable to each other, entertain each other, and support one another physically and mentally. 

3. YouTube Exercises are a Great Guide 

Thankfully, we live in a day and age where the internet can facilitate exercise better than ever. If you are looking for a place to start, or wish to switch up your fitness routine, consider searching for easy activities to do at home such as stretching exercises, chair yoga or Tai Chi. You'll be surprised by what you can find! 

Remember, the key to success in movement and motivation is to start slow and stay moving. 

Learn more about Keith's story by connecting with him as your myeloma coach on our HealthTree Coach website.

The author Audrey Burton-Bethke

about the author
Audrey Burton-Bethke

Audrey is the Editor for the HealthTree Foundation for Multiple Myeloma. She joined the HealthTree Foundation in 2020 originally as the Myeloma Community Program Director. While not knowing much about myeloma initially, she worked hard to educate herself, empathize and learn from others' experiences. She loves this job. Audrey is passionate about serving others, loves learning, and enjoys iced chais from Dutch Bros. She loves spending time with her supportive husband and energetic three-year-old. 

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