Uterine cancer is the most common gynaecological cancers affecting millions of women across the globe. According to the most recent statistics available with the American Cancer Society, about 47,130 new cases of uterine cancer are likely to be diagnosed resulting in nearly 8010 deaths. Even though there is lot of information available on the disease itself, a very important study conducted by the Yale School of Public Health revealed that exercising approximately 150 minutes a week or more decrease a woman’s risk of developing uterine cancer significantly. Although Uterine cancer is rare under the age of 40, it is essential to embed positive lifestyle changes and an exercise routine that can help prevent the chances of developing uterine related cancer in the future.Women who have successfully overcome the disease in the past have often turned to alternative therapies and implemented major lifestyle changes like exercise routine that have gone a long way in beating the cancer. Let us now take a look at the seven most significant exercises that can help lower the risk of uterine cancer.
Uttanpadasana Yoga
The ancient Indian science of Yoga not only helps is dealing and healing the physical aspect of yogic exercises to fight uterine cancer but meditational techniques like Kundalini yoga have the ability to raise the astral projection of the mind much beyond the realm of modern science that can act as a power catalyst against the disease.
Uttanpadasana is performed by lying on the back with legs and feet straight by the side. Legs are raised slowly to 30, 60 and then 90 degree positions pausing slightly at each degree. When the legs reach the upright 90 degree position, toes are raised upwards while lying on the ground. Slowly exhaling, legs are lowered back to 60 degrees and 30 degree positions before coming back to the ground in the lying position at the start. Uttanpadasana is a very beneficial yogic posture for the pelvic muscles and also helps in reducing the excess weight around the stomach by strengthening the thighs, waist, hips, back and spinal cord. Uttanpadasana is also a very effective posture against hernia as well.
Yogic Pelvic Twist Exercises: For A Flexible Abdomen
Paripurna navasana also known as the boat pose is one of the most effective yogic poses or exercises to treat gynaecological disorders including cervical and uterine cancers by strengthening the pelvic region, hip flexors and the spine while stimulating the thyroid gland and kidney functionality.
Uddiyana bandha posture is purely an advance stage breathing exercise in which the abdomen is pulled in up to the rib cage after breathing out the air from the lungs. The abdomen is then moved by breathing in fake air while keeping the position upright and holding of the breath. Uddiyana bandha pose works on strengthening the abdominal region, the pelvic areas as well as the uterus.
Walking on the Treadmill
Brisk walking is one of the most underrated but highly effective exercises that can be easily implemented into the daily life without the use of any expensive coaching mauls or equipment. One can burn up to 100 kcal of energy by walking a mile. Brisk walking 45 minutes a day not only protect against obesity but also cuts your risk of hypertension, diabetes and cancer manifold. One of the things to watch out for is to have the correct footwear. It’s very important to wear the right pair of comfortable walking shoes and preferably loose clothing. Also always carry and drink water in between the walks as and when desired to keep the body hydrated. To beginners it’s recommended to walk for 15-20 minutes for the first week gradually increase the time and intensity.
For the more advanced walkers, running or jogging at a decent pace is a better option than brisk walking as running on a decent pace enhances the body’s ability to lose the excess flab especially for the pear shaped women which has a direct correlation with cutting out diabetes and uterine cancer amid other health advantages like attaining a slimmer body. Although many studies have been conducted on the benefits of running over a period of time, it is estimated that individuals running more than 50 miles per week significantly improve their HDL cholesterol levels, also known as the good fat while decreasing body fat, triglyceride levels, and the risk of diabetes, cancer and coronary heart disease. Just like walking, it’s even more important to carry the get and the most comfortable footwear while running even if it’s for a small period of time. Avoid running on concrete or hard road and use a track or a park instead to avoid any stress on the joints and knees. Running is a good habit to develop as it not only keeps the mind calm and the body lean but acts as of the most economical way to cut out fat from the body and enhance the immunity which is useful in beating all kinds of diseases including cancer.
Floor exercises
Holding the pelvic muscle tight, keep your knees bent and with legs comfortable apart. After finding and feeling the pelvic floor muscles, tighten them around your vagina and back as strongly as possible and hold for three to five seconds. Feel your pelvic muscles lift up inside the body while holding and feel a let go when relaxing the muscle. Try and hold for longer periods once you get the hang of the exercise.
The Forward Fold (Uttanasana)
Uttanasana is performed by standing in an upright position with hands on the hips. One should then exhale and bend forward from the hip joint drawing the front torso out of the groins thereby opening up a small space between the pubis and top sternum. As in all the forward bending exercises or yogic positions, the emphasis is on lengthening the front torso moving fully into the bending position. Holding in the position for a couple of seconds, exhale and move the head toward the legs, using your arms to assist you. Hold and then reverse your path taken into the pose.
Not only is Uttanasana a beneficial exercise for the legs, thighs and the spinal cord, regular workout of Uttanasana drives the toxins out of the liver and kidney by stimulating the pelvic bone and the groin region thereby improving digestion and colon function.
How a massage can help you?
While uterine cancer is one of the most widely diagnosed diseases in women across the globe, the good news is that most cases of uterine cancers are diagnosed and successfully eradicated before the women is in serious danger of metastasis which means the spreading of the of cancer to other parts of the body. Investing in regular massage therapy is recommended for uterine cancer patients and survivors as not only does regular massage sessions enhances the body’s immune system by flushing out the toxins but also acts as a catalyst to mental and physical relaxation which reduces the stress levels and the heart rate. A more relaxed heart rate is also linked directly to reduction in muscular tensions inside the body as well as much improve joint mobility. Regular massage sessions are also the best and the most user friendly technique to fight any chronic pain related to the post surgical effects of uterine cancer.
Kegel Exercises: Easy and Can Be Done Anywhere, Anytime!
Be it pregnancy or any other gynaecological issue including uterine cancer, pelvic muscles play a very significant part in helping fight the issue. The pelvic floor muscles are also significant because they stretch right in front of the pubic bone to the base of the spine at the back of the body. Relaxing and stretching pelvic muscles by various pelvic floor exercises help the release of tension from the bladder, uterus as well as the bowel.
