What to Expect in Our January Myeloma Fitness Challenge

Below are some tips for our January Fitness Challenge, which starts today, as well as a glimpse. If you are not already a part of the challenge, download the HealthTree Moves App and get started today! 

Week 1: Getting Started

1. Set a Realistic Goal: Begin with activities like a 10-minute walk, light stretching, or simple yoga poses. The key is to choose something achievable and enjoyable.
2. Hydrate Well: Drink water before and after exercise. If you’re engaging in light activities, sipping water throughout is sufficient.
3. Guided Meditation: Use apps or online videos for 5-10 minute guided meditation sessions. This helps in reducing stress and improving mental focus.
4. Connect for Virtual Workouts: Arrange a time with a friend to do a simple workout together online. This could be a light cardio session or a shared yoga practice.
5. Music or Podcasts: Choose uplifting or relaxing music. If you prefer, listen to an engaging podcast while walking or doing light exercises.
6. Gratitude Journaling: Spend a few minutes reflecting on positive aspects of your day or things you are grateful for. This can be a calming post-exercise activity.
7. Celebrate Accomplishments: Acknowledge that starting is a big step. Activity is progress. YOU get to decide what that activity is.

Week 1 Suggestions: Focus on low-intensity activities that gently introduce your body to regular movement.

• Start with a leisurely 10-minute walk daily, gradually increasing the duration.
• Simple stretches that target all major muscle groups. Example: Overhead arm stretch, seated toe touches.
• Try poses like Cat-Cow, Child’s Pose, and Mountain Pose for flexibility and relaxation.
• Leg lifts, seated marches, and arm circles are great for those who prefer or require seated activities.
• Practice standing on one foot, using a chair for support if needed.

Week 2: Building a Routine

1. Experiment with Times: Try exercising in the morning one day and in the evening the next. Notice when you feel most comfortable and energetic.
2. Add a Two-Minute Stretch: Incorporate simple stretches like arm reaches or ankle rotations to increase flexibility.
3. Focus on Breathing: Practice deep breathing techniques during exercise to improve oxygen flow and relaxation.
4. Try New Gentle Exercises: Explore tai chi or water aerobics, which are gentle on the body but effective for maintaining fitness.
5. Activity Journal: Note how you feel physically and mentally after each exercise session.
6. Reward Yourself: Perhaps a healthy snack, a favorite book, or a warm bath can be your reward.
7. Share Progress: Post your experiences or achievements in the HealthTree community forum for support and encouragement.

Week 2 Suggestions: Increase the duration slightly and introduce variety.

• Increase your walking pace or incorporate small inclines.
• Add poses like Downward Dog or Warrior I to your routine.
• Basic Pilates exercises like pelvic curls and chest lifts to engage your core.
• Start learning simple Tai Chi movements, which are gentle and meditative.
• Use light resistance bands for basic arm and leg stretches.

Week 3: Finding Joy in Movement

1. Outdoor Activities: If possible, go for a nature walk or do a gentle outdoor exercise like tai chi in a park.
2. Learn about Benefits: Research or read about the benefits of exercise for cancer patients, focusing on how your chosen activities help.
3. Incorporate Fun Challenges: Have a small dance session at home or set a daily step goal.
4. Virtual Fitness Classes: Look for online classes tailored for cancer patients, focusing on gentle movement.
5. Inspirational Movies: Watch a movie that motivates you post-exercise.
6. Vision Board: Create a board with your fitness and health goals using pictures and phrases.
7. Acknowledge Your Strength: Reflect on your physical sensations and the strength you’re building.

Week 3 Suggestions: Focus on activities that are enjoyable and slightly more challenging.

• Put on your favorite music and engage in light dance for 20 minutes. It doesn't have to be structured - just move to the rhythm!
• If accessible, water activities are excellent for low-impact exercise.
• Gentle cycling, either on a stationary bike or outdoors on flat terrain.
• Participate in a beginner's group class, like yoga or light aerobics, either online or in person.
• Go for a gentle hike on a relatively flat and smooth trail.

Week 4: Integrating Wellness

1. Explore Healthy Recipes: Try a new, nutritious recipe that complements your fitness routine.
2. Practice Mindfulness: Be fully present during your exercise, focusing on each movement and breath.
3. Connect with Nature: If possible, engage in exercises like walking or light hiking in natural settings.
4. Evening Stretching: Before bed, do gentle stretches to help relax your muscles and promote better sleep.
5. Learn about Exercise and Recovery: Educate yourself on how physical activity aids in cancer recovery.
6. Discuss Progress with Peers: Share experiences and tips with others, either in-person or online.
7. Special Self-Care Activity: Engage in a favorite hobby or a relaxing activity to celebrate the week's progress.

Week 4 Suggestions: Integrate exercises that promote overall wellness, combining physical activity with mental well-being.

• Focus on your breathing and surroundings while walking.
• Engage in a restorative yoga class focusing on deep relaxation.
• Introduce light strength training using body weight, like wall push-ups and sit-to-stands.
• Follow a guided stretching routine to ensure all muscle groups are addressed.
• Try Qigong exercises, which are similar to Tai Chi and focus on aligning body, breath, and mind.

Week 5: Sustaining the Momentum

1. Plan Next Month’s Routine: Based on this month’s experiences, plan a slightly more challenging routine for the next month.
2. Reflect on Changes: Think about how the past month has affected your physical and mental well-being.
3. Write a Reflective Letter: Pen down your experiences, challenges, and how you’ve grown during this challenge.

Week 5 Suggestions: Gradually increase intensity and duration, and encourage regular practice of the activities participants enjoyed the most.

• Depending on capability, turn your walk into a brisk walk or introduce short intervals of jogging.
• For those who feel comfortable, try more challenging poses or Pilates exercises.
• Create a simple circuit of exercises like squats, lunges, and light dumbbell exercises, with short rest intervals in between.
• Engage in light group sports activities like badminton or table tennis for fun and social interaction.
• Introduce small challenges, like a certain number of steps per day or a mini-triathlon spread over a week.

Remember, each exercise should be done according to your own pace and physical capability. It’s important to consult with a healthcare provider before starting any new exercise regimen, especially for those undergoing cancer treatment.