Restoring Your Fitness

Restoring Your Fitness

Rebuilding muscle after undergoing chemotherapy and experiencing muscle loss requires a gradual and personalised approach.

Consult Your Healthcare Provider: Before beginning any exercise regimen, it's crucial to consult your doctor or a healthcare professional, especially given your medical history and age.

Start Slowly: It's important to start slowly and gradually increase intensity. Overexertion can lead to injury.

Resistance Training: Incorporate resistance exercises to gradually rebuild muscle strength. You can start with resistance bands, light dumbbells, or even bodyweight exercises.

Full-Body Workout: Aim for a full-body workout that targets major muscle groups. Start with 2-3 days per week, allowing at least one day of rest between sessions.

Low-Impact Cardio: Cardiovascular exercises like stationary cycling or swimming can improve your cardiovascular health and support your muscle-building efforts.

Flexibility and Mobility: Don't forget about stretching and mobility exercises to improve flexibility and prevent stiffness.

Proper Form: Focus on maintaining proper form during exercises to avoid strain or injury.

Hydration and Nutrition: Staying hydrated and consuming a balanced diet rich in protein, healthy fats, and nutrients is crucial for muscle recovery and growth.

Here's a sample workout plan to get you started:

Day 1: Full-Body Resistance Training

Chair Squats: 2 sets of 10 reps

Seated Row (with resistance bands or light dumbbells): 2 sets of 10 reps

Chest Press (with resistance bands or light dumbbells): 2 sets of 10 reps

Wall Push-Ups: 2 sets of 10 reps

Bicep Curls (with light dumbbells): 2 sets of 10 reps

Tricep Dips (using a stable chair): 2 sets of 10 reps

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Day 2: Low-Impact Cardio and Stretching

Stationary Cycling: 10-15 minutes

Gentle Walking: 10-15 minutes

Gentle Stretches for major muscle groups

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Day 3: Full-Body Resistance Training

Chair Step-Ups: 2 sets of 10 reps (each leg)   How and why to perform a step up exercise | Peter Attia

Lat Pulldowns (with resistance bands or light dumbbells): 2 sets of 10 reps

Dumbbell Lat Pull Down

Shoulder Raises (with light dumbbells): 2 sets of 10 reps

How to Perform Dumbbell Lateral Raise | Form Tutorial

Wall Push-Ups: 2 sets of 10 reps

3 Ways to do Push ups for Older Adults: Arm Strength

Bicep Curls (with light dumbbells): 2 sets of 10 reps

How to Do Standing Dumbbell Curls

Tricep Dips (using a stable chair): 2 sets of 10 reps

Tricep dips in a chair

Remember, the key is gradual progression. You can increase the number of sets, reps, or resistance as you become more comfortable and stronger. Listen to your body and rest when needed. Consider working with a fitness professional who has experience with senior exercise to create a tailored plan that meets your specific needs and goals.