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AEROBICS

Help regulate weight and blood sugar level

Survivors of breast cancer, who are post-menopausal, have a higher chance of gaining weight while undergoing chemotherapy and hormone therapy. But YOU are not going to give up. There is a way to prevent and control it.

At the end of aerobic training lesson, learners will be able to:

  • apply safety guidelines to my exercise plan. 

  • choose what aerobic training is suitable for my condition.

  • apply simple exercise tips my daily activities

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EXERCISE SUGGESTIONS

BRISK WALKING

  • Try to walk for 30 minutes at a brisk pace of 15-minutes-per-mile speed.

  • Start walking at an Easy Pace for 1 to 3 minutes: walking warm-up stretches and warm-up period keep at an easy pace to help get your blood flowing and facilitates your walking posture.

  • Speed up to a Brisk Pace for 20 Minutes: Your feet will follow the same speed as your arms.

  • Cool Down for 1 to 3 Minutes: Finish your walk by slowing to an easy pace.

ZUMBA

  • Zumba is an intense and physically demanding exercise that you may need a doctor's health clearance.

  • It usually lasts between 60-90 minutes each time, but you can cut off time up to 30 minutes depending on your condition.

  • Typically instructors start with a very short warm-up.

  • If the Zumba classes don’t get your heart rate up and you don’t feel challenged, you may increase your exercise amount to see a more significant difference on your weight.

JUMP ROPE

  • Ask your doctor if you have osteoporosis or join problem before starting it.

  • According to the British Rope Skipping Association, 10 minutes of skipping can have the same health benefits as a 45-minute run. 

  • Even jumping at a very moderate rate burns 10 to 16 calories a minute. Work your jump rope exercise into three 10-minute rounds and you're looking at 480 calories in half an hour. 

  • The medium impact of jumping rope increases bone density, but isn’t as hard on your joints as running because the impact of each jump is absorbed by both legs.

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