The following excerpt, from Anderson’s book, was posted June 17, 2010, on The Foundation for Cancer Research & Wellness website, at the following address: http://www.cancerrecovery.org/
Hundreds of cancer survivors helped me make an important discovery: Exercise directly correlates with health recovery. Nine out of ten people I interviewed talked about keeping physically active. Even people who were incapacitated or who needed a wheelchair emphasized their commitment to a regular exercise program.
Cancer survivors are markedly different, however, in their exercise goals. Very few set out to run a marathon or become Olympic athletes. Instead, the most common exercise goal among cancer survivors is to experience an increase in energy. In fact, moderate exercise, such as a brisk daily walk, is the only known antidote for fatigue.
I chose walking as my exercise. At first I was so weak that even a couple of minutes of walking were too much. So I began with chair exercises, doing simple arm circles the backstroke movement with my arms fully extended. I’d do ten sets forward and follow with ten sets in the reverse direction. Soon I felt that increase in energy the deeper breathing, the increase in heart rate, and the better skin color.
It wasn’t long before I began to feel stronger. It seemed exercise was working. So I added a few minutes of leg lifts. Soon I was strong enough to put walking back into my exercise routine. Initially, I walked for perhaps five minutes before feeling an increase in energy. But soon that time stretched to ten minutes. Over the months, the exercise periods became longer. I bought an exercise book and added some full-body stretching routines before the start of my walk, and I ended the exercise session with some light calisthenics. I began to feel the combination of physical and emotional regeneration working together to enhance my well-being. You can experience the same.
Today I believe I have found the right balance. Hardly a day passes that I do not walk for at least thirty minutes. I precede the walk with about three minutes of full-body stretches and conclude the session with five minutes of push-ups and sit-ups.
This did not happen overnight. I determined this to be my correct level over a period of two years. Several times I have experimented with exercise beyond the normal thirty-five to forty minute daily routine. I tried walking for an hour each day but found I was experiencing hip soreness. I tried weight lifting only to realize I didn’t enjoy it.
Some people think more exercise is better. A gentleman recently wrote to me to express his opinion that two hours of intense exercise each day is a requirement for cancer recovery. I don’t recommend it. Between the threat of injury associated with extended exercise and the rigid, grinding routine that often results in burnout, I believe more harm than good can come from work-outs that last two or three hours daily.
Instead, I recommend you find a type of exercise that you enjoy. Then practice that routine just until you feel an increase in energy. The benefits include increased flexibility, greater strength, more cardiovascular capacity, weight loss and lower blood pressure. But the psychological benefits are even greater joy, enthusiasm, and mental vitality. What a payoff!
Make exercise part of your cancer recovery program. No matter how long it has been since you have exercised, no matter how incapacitated or confined you are, there are exercises you can do. Exercise will help you get well again.
An Important Thing You Can Do
Exercise just until you feel an increase in energy. This is your only exercise goal. Do the same tomorrow. Keep extending the duration as you build strength and stamina. No more excuses! Take charge. Your body will respond to the “get well” signal.
****************************************************************************
The following 2 articles were also posted on the Foundation for Cancer Research & Wellness website.
Stop Cancer With 'Real' Exercise By Sean Alfano (WebMD)
Taking the occasional flight of stairs or short walk from the parking garage to the office simply isn’t enough to put a dent in your cancer risk. Instead, new cancer prevention guidelines say at least 30 minutes a day of dedicated exercise above and beyond the usual activities of daily life on five or more days a week is needed to really reduce your cancer risk.
That’s a step up from previous guidelines that allowed people to count physical activity from normal activities of daily life toward their recommended 30 minutes a day of physical activity.
In addition, the new guidelines call on communities to take a more active role in encouraging healthy behaviors, by increasing access to healthful foods in schools and workplaces as well as providing safe and enjoyable sidewalks and recreational facilities.
"For years, we've told people what habits to adopt to lower their cancer risk, but it has become increasingly clear we need to create environments that make it easier to make healthy choices," says researcher Colleen Doyle, M.S., R.D. "Just as excise taxes and smoke-free laws have been critical to reducing tobacco's cancer toll," says Doyle, "community action is essential to create a social environment that promotes healthy food choices and physical activity."
4 Steps To Fight Cancer
Researchers say that for nonsmokers, weight control, physical activity, and dietary factors are the most important modifiable cancer risk factors.
One-third of the more than 500,000 cancer deaths in the United States each year are attributable to diet and physical activity habits, such as being overweight or obese. That’s about the same number of cancer deaths caused by tobacco.
Given the recent rise in obesity in the U.S., researchers say the new cancer prevention guidelines emphasize maintaining a healthy weight throughout life as the best thing you can do to reduce your risk of cancer.
The guidelines spell out the top four cancer prevention recommendations, along with strategies to achieve them, including:
1. Maintaining a healthy weight throughout life
• Balance calories consumed with physical activity levels.
• Avoid excessive weight gain.
• If currently overweight or obese, achieve and maintain a healthy weight.
2. Adopt a physically active lifestyle
• Engage in at least 30 minutes of moderate to vigorous physical activity on 5 or more days per week; 45-60 minutes of physical activity is even better.
3. Follow a healthy diet, with an emphasis on plant-based foods
• Choose foods and beverages in appropriate portions to achieve and maintain a healthy weight.
• Eat five or more servings of a variety of vegetables and fruits each day.
• Choose whole grains over processed or refined grains.
• Limit consumption of processed and red meats
4. Limit alcohol intake
• The guidelines, which are updated every five years, are based on the most current scientific evidence related to diet and activity and cancer risk. They appear in A Cancer Journal for Clinicians.
http://www.ncpad.org/ (excerpted)
Exercise Prescription
Although traditional recommendations for people with cancer include rest and reduction in physical activity, limiting activity appears to contribute to a deterioration of function and worsening of signs and symptoms related to cancer through various stages of treatment, recovery, remission and palliative care. Aerobic exercise is an important component in the management of symptoms and in rehabilitation following cancer treatment. Benefits include reductions in fatigue, nausea, anxiety and depression and improvements in self-esteem, physical activity and weight control.
Ideally, education, the exercise evaluation and aerobic exercise training should begin when a person receives a diagnosis of cancer. If a person with a new diagnosis of cancer is already performing aerobic exercise, they should be encouraged to continue their exercise regimen. However, they should receive an updated exercise evaluation and information on precautions and contraindications for exercise during this time.
The exercise prescription provides a person with cancer guidelines for safe and effective levels of aerobic exercise training. Intensity levels should be based on the individual’s exercise test, their present physical status and their current phase of treatment or recovery. Below are three levels of training for individuals with cancer:
People who are confined to bed or who fatigue with mild exertion may not be candidates for moderate intensity aerobic exercise but may benefit from low levels of physical activity. Range of motion exercises and gentle resistive work within their tolerance levels will allow gradual build up of tolerance for activity. These people may progress to short (3-5 minutes) bouts of walking or bed cycling several times per day in order to build endurance and allow them to advance to moderate intensity levels of aerobic exercise.
For persons undergoing chemotherapy or radiation treatments, moderate intensity aerobic exercise should be performed to maintain endurance, strength and function. Cancer treatments exhaust physical and emotional reserves, so the goal of exercise is to maintain these resources. Exercise also assists in countering fatigue and nausea. Strength training helps to maintain lean body mass that prevents weakness, while aerobic training has been shown to improve endurance, promote physical function and diminish fatigue. Psychological benefits, particularly with regard to depression, are also seen.
People recovering from cancer treatments or in remission have the most to gain from aerobic exercise training. The objective here becomes return to former levels of physical and psychological function. Following appropriate medical screening and exercise evaluation, people in this group can participate in aerobic exercise not merely to maintain function, but to improve fitness, physical work capacity and cardiovascular responses to exercise. These people typically begin in the moderate intensity level of training but can progress to high levels of exercise.
Following the exercise sessions, it is important to allow 5 to 10 minutes for the body to cool down. This period allows the heart rate and blood pressure to return to resting levels in a gradual and safe manner. It is important to monitor vital signs during this post-exercise period.
In Summary...
Exercise is often an overlooked method for promoting health and managing symptoms in people undergoing treatment for or recovering from cancer. However, moderate intensity aerobic exercise has been used safely and effectively to promote strength and endurance and to reduce symptoms of fatigue, nausea and depression. When used appropriately, exercise can be an important component in improving the quality of life for those on the cancer journey.
*****************************************************************************
Exercise as Cancer Treatment By Elizabeth Quinn, About.com, reviewed by the Medical Review Board
Evidence seems to support the benefits of exercise as a treatment for cancer. Several studies have examined the relationship between exercise, rehabilitation and quality of life in cancer survivors and reported positive findings.
Studies have followed women undergoing breast cancer treatment who added moderate exercise to their treatment regimen. In most studies women exercised at a moderate intensity (60-85% maximal heart rate) for twenty to thirty minutes, 3 times per week from 4 to 12 weeks. The exercise programs included bicycle ergometer and walking programs.
These studies have found that, overall, exercise had a positive effect on physical and psychological functioning of those in cancer treatment. These benefits include the following objective and self-reported findings:
• increased functional capacity
• decreased body fat
• increased lean muscle mass
• decreased nausea and fatigue
• improved natural defense mechanisms
• improved sense of control
• improved mood
• improved self-esteem
• self reported improved quality of life
Other studies found that exercising cancer survivors had improved work capacity, lower heart rates at given exercise intensity, increased maximum workloads and increased time to exhaustion than did those who did not exercise.
Psychological changes, including a decrease in total mood disturbances, decrease in depression and fewer problems sleeping, were noted between the exercise and non-exercise groups.
Jan. 2010 Miles
1/4 - 2 mi. 18 min.
1/6 - 2 mi. 18 min.
1/7 - 2 mi. 18 min.
1/11 - 2 mi. 18 min.
1/12 - 2 mi. 18 min.
1/13 - 2 mi. 18 min.
1/18 - 2 mi. 18 min.
1/19 - 2 mi. 18 min.
1/21 - 2 mi. 18 min.
1/25 - 2 mi. 18 min.
1/27 - 2 mi. 18 min.
1/29 - 2 mi. min.
Total mi. Jan. -- 24!
Feb. 2010 Miles
2/1 - 2 mi. 18 min.
2/3 - 2 mi. 18 min.
2/4 - 2 mi. 18 min.
2/9 - 2 mi. 18 min.
2/10 - 2 mi. 18 min.
2/11 - 2 mi. 18 min.
2/15 - 2 mi. 18 min.
2/17 - 2 mi. 18 min.
2/18 - 2 mi. 18 min.
2/22 - 2 mi. 18 min.
2/23 - 2 mi. 18 min.
2/25 - 1+ mi. walk to the park in FL
2/26 - 1+ mi. walk to the park in
2/27 - 2 mi. elliptical & recumbent bike
2/28 - 2 mi. walk along the beach in FL
Total mi. Feb. -- 28!
March 2010 Mi. (52 mi. in '10)
3/1 - 1+ mi. walk to the park in FL
3/2 - 2 mi. recumbent bike & treadmill
3/5 - 2 mi. 18 min.
3/8 - 2 mi. 12 min. stationary bike + 40 min. various weight-resistance machines
3/8 - 2 mi. 30 min. power walk
3/10 - 2 mi. 5.5 min. recumbent bike
3/10 - 2 mi. equivalent 18 min. treadmill + 40 min. various weight-resistance machines
3/11 - 2 mi. equivalent hr. water aerobics class
3/12 - 2 mi. equivalent hr. water aerobics class
3/16 - 2 mi. 18 min.
3/17 - 2 mi. 18 min.
3/17 - 2 mi. 30 min. power walk pushing Cassidy in the stroller
3/18 - 2 mi. 18 min.
3/20 - 1 mi. equivalent 1 hr. yard work
3/24 - 2 mi. 18 min.
3/25 - 2 mi. 18 min.
3/26 - 2 mi. 18 min.
3/29 - 2 mi. 18 min.
3/31 - 2 mi. 18 min.
Total mi. March -- 36!
April 2010 Mi. (88 mi. in '10)
4/1 - 2 mi. 17 min.
4/2 - 2 mi. equivalent 2.5 hrs yard work
4/5 - 2 mi. 18 min.
4/6 - 2 mi. 18 min.
4/7 - 2 mi. 18 min.
4/8 - 2+ mi. equivalent 2+ hrs. scrubbing front porch
4/9 - 6+ mi. equivalent 6+ hrs. scrubbing, stripping, & waxing floors
4/12 - 2 mi. 18 min.
4/13 - 2 mi. 18 min.
4/14 - 2 mi. 18 min.
4/19 – 2 mi. 18 min.
Total mi. April -- 26!
May 2010 Mi. (114 mi. in ‘10)
5/3 – 2 mi. 18 min.
5/4 – 2 mi. 18 min.
5/6 – 2 mi. 18 min.
5/6 - 2 mi. equivalent 1.5 hrs. digging in flower beds
5/10 – 2 mi. 18 min.
5/11 – 2 mi. 18 min.
5/13 – 2 mi. 18 min.
5/17 – 2 mi. 18 min.
5/20 – 2 mi. 18 min.
5/21 – 2 mi. 18 min.
5/21 – 2 mi. equivalent 2 hrs.+ digging
5/24 – 2 mi. equivalent 2 hrs.+ planting flowers
5/27 – 2 mi. equivalent 2 hrs.+ planting & digging
5/28 – 3.5 mi. equivalent 3.5 hrs.+ planting flowers
Total mi. May – 29.5!
June 2010 Mi. (143.5 mi. in ‘10)
6/3 – 4.5 mi. equivalent 4.5 hrs planting & digging
6/8 – 2.5 mi. equivalent 2.5 hrs. digging in flower beds
6/9 – 4.5 mi. equivalent 4.5 hrs. scrub baths, floors & gen. cleaning
6/10 – 4 mi. equivalent 4 hrs. planting flowers
6/15 – 4.5 mi. equivalent 4.5 hrs. preparing new flower bed
6/19 – 1 mi. equivalent 1 hr. planting flowers
6/21 – 2.5 mi. equivalent 2.5 hrs. planting flowers
6/22 – 2 mi. equivalent 2 hrs. planting, weeding & fertilizing
6/24 – 2 mi. equivalent 2 hrs. pruning roses & weeding
6/25 – 5.5 mi. equivalent 5.5 hrs. finishing new flower bed & yard work
6/28 – 2 mi. equivalent 2 hrs. yard work
6/29 – 4 mi. equivalent 4 hrs. yard work
6/30 - 2 mi. equivalent 2 hrs. yard work
Total mi. June -- 41!
July 2010 Mi. (184.5 mi. in ‘10)
7/1 – 5 mi. equivalent 5 hrs. yard work
7/6 – 2 mi. equivalent lap swimming
7/7 – 5 mi. equivalent 5 hrs. yard work
7/7 - 2 mi. equivalent lap swimming
7/8 – 2.5 mi. equivalent 2.5 hrs. yard work
7/8 – 2 mi. equivalent lap swimming
7/9 – 2 mi. equivalent 2 hrs. yard work
7/9 – 2 mi. equivalent lap swimming
7/14 – 2 mi. equivalent 2 hrs. yard work
7/15 – 4.5 mi. equivalent 4.5 hrs. yard work
7/15 – 2 mi. equivalent lap swimming in pool
7/18 – 1.5 mi. equivalent 1.5 hrs. yard work
7/18 – 2 mi. equivalent lap swimming
7/19 – 2 mi. equivalent 2 hrs. yard work
7/23 – 2 mi. equivalent yard work
7/24 – 2 mi. equivalent 2 hrs. yard work
7/25 – 2 mi. equivalent 2 hrs. yard work
7/26 – 6 mi.+ equivalent 6+ hrs. yard work
7/27 - 3+ mi. equivalent 3+ hrs. yard work
7/27 – 2 mi. equivalent lap swimming
7/30 - 5 mi. equivalent 5 hrs. yard work
Total mi. July – 58.5!
Aug. 2010 Mi. (243 mi. in ‘10)
8/4 – 4 mi. equivalent 4 hrs. yard work
8/4 – 2 mi. equivalent lap swimming
8/11 – 2 mi. equivalent 2+ hrs scrubbing floors
8/11 – 2 mi. equivalent lap swimming
8/13 – 3 mi. equivalent 3 hrs. yard work
8/16 – 2 mi. equivalent 2 hrs. yard work
8/24 – 2 mi. 30 min. power walk
8/27 – 3 mi. equivalent 3+ hrs. yard work
8/31 – 4 mi. equivalent lap swimming
Total mi. Aug. -- 24!
Sept. 2010 Mi. (267 mi. in ‘10)
9/2 – 1 mi. equivalent 1 hr. yard work
9/2 – 4 mi. equivalent lap swimming
9/5 – 4.5 mi. hike @ PPL’s Montour Preserve
9/12 - 2 mi. 30 min. power walk
9/14 - 2 mi. equivalent 2 hrs. yard work
9/16 - 2.5 mi. equivalent 2.5 hrs. cleaning & scrubbing floors
9/17 - 1 mi. equivalent 1 hr. yard work
9/22 - 2 mi. equivalent 1.5 hrs. digging sod
9/28 - 2 mi. 30 min. power walk
9/30 - 2 mi. 18 min.
Total mi. Sept. – 23!
Oct. 2010 Mi. (290 mi. in '10)
10/5 - 2 mi. equivalent 45 min. Aqua Zumba
10/5 - 4 mi. 20 min. recumbent bike
10/6 - 1.5 mi. equivalent 45 min. Aqua arthritis
10/6 - 1.5 mi. equivalent 45 min. fitness class
10/6 - 4 mi. 20 min. recumbent bike
10/7 - 2 mi. equivalent 45 min. Aqua Zumba
10/7 - 2 mi. equivalent 1 hr. cardio fitness class
10/7 - 2 mi. equivalent 2 hrs. digging sod
10/8 - 2 mi. equivalent 1 hr. fitness class
10/8 - 4 mi. 20 min. recumbent bike
10/9 - 2 mi. equivalent 2+ hrs. hand wash & wax beetle
10/11 - 2 mi. equivalent 1 hr. fitness class
10/11 - 4 mi. 20 min. recumbent bike
10/13 - 2 mi. equivalent 45 min. Aqua Aerobics
10/13 - 2 mi. equivalent 1 hr. fitness class
10/14 - 2 mi. equivalent 45 min. Aqua Zumba
10/14 - 2 mi. equivalent 45 min. cardio class
10/15 - 2 mi. equivalent 45 min. Aqua Aerobics
10/15 - 2 mi. equivalent 1 hr. fitness class
10/18 - 2 mi. equivalent 45 min. Aqua Aerobics
10/18 - 4 mi. 20 min. recumbent bike
10/19 - 2 mi. equivalent 45 min. Aqua Zumba
10/19 - 4 mi. equivalent 1/2 mi. lap swim 5o min.
10/20 - 2 mi. equivalent 45 min. Aqua Aerobics
10/20 - 2 mi. equivalent 1 hr. fitness class
10/21 - 2 mi. equivalent 45 min. Aqua Zumba
10/21 - 4 mi. equivalent 1/2 mi. lap swim 50 min.
10/22 - 2 mi. equivalent 45 min. Aqua Aerobics
10/22 - 2 mi. equivalent 1 hr. fitness class
10/25 - 2 mi. equivalent 45 min. Aqua Aerobics
10/25 - 2 mi. equivalent 1 hr. fitness class
10/26 - 2 mi. equivalent 45 min. Aqua Zumba
10/26 - 4 mi. equivalent 1/2 mi. lap swim 50 min.
10/27 - 2 mi. equivalent 45 min. Aqua Aerobics
10/27 - 2 mi. equivalent 1 hr. fitness class
10/28 - 2 mi. equivalent 45 min. Aqua Zumba
10/28 - 4 mi. equivalant 1/2 mi. lap swim 44 min.
10/29 - 2 mi. equivalent 1 hr. fitness class
10/29 - 4 mi. 20 min. recumbent bike
10/31 - 3 mi. equivalent 3 hrs. yard work
Total mi. Oct. -- 98!
Nov. 2010 Mi. (388 mi. in '10)
11/1 - 2 mi. equivalent 1 hr. fitness class
11/2 - 2 mi. equivalent 45 min. Aqua Zumba
11/2 - 4 mi. equivalent 1/2 mi. lap swim 43 min.
11/3 - 2 mi. equivalent 45 min. Aqua Aerobics
11/3 - 2 mi. equivalent 1 hr. fitness class
11/4 - 2 mi. equivalent 45 min. Aqua Zumba
11/4 - 2 mi. equivalent 1 hr. cardio fitness class
11/4 - 4 mi. 20 min. recumbent bike
11/5 - 2 mi. equivalent 45 min. Aqua Aerobics
11/5 - 2 mi. equivalent 1 hr. fitness class
11/6 - 3 mi. equivalent 3 hrs. scrubbing & waxing floors
11/8 - 2 mi. equivalent 45 min. Aqua Aerobics
11/8/ - 2 mi. equivalent 1 hr. fitness class
11/9 - 2 mi. equivalent 45 min. Aqua Zumba
11/9 - 4 mi. equivalent 36 min. 1/2 mi. lap swim
11/11 - 2 mi. equivalent walking in Boston
11/12 - 2 mi. equivalent walking in Boston
11/13 - 4 mi. 20 min. recumbent bike
11/13 - 4 mi. equivalent walking in Boston
11/16 - 2 mi. equivalent 45 min. Aqua Zumba
11/16 - 4 mi. equivalent 36 min. 1/2 mi. lap swim
11/17 - 2 mi. equivalent 45 min. Aqua Aerobics
11/17 - 2 mi. equivalent 1 hr. fitness class
11/17 - 4 mi. 20 min. recumbent bike
11/18 - 4 mi. 20 min. recumbent bike
11/22 - 2 mi. equivalent 45 min. Aqua aerobics
11/22 - 4 mi. equivalent 40 min. 1/2 mi. lap swim
11/23 - 2 mi. equivalent 45 min. Aqua Zumba
11/23 - 4 mi. equivalent 40 min. 1/2 mi. lap swim
11/23 - 2 mi. equivalent 2 hrs. cleaning & scrubbing floors
11/24 - 2 mi. equivalent 45 min. Aqua aerobics
11/24 - 4 mi. equivalant 36 min. 1/2 mi. lap swim
11/29 - 4 mi. 20 min. recumbent bike
11/29 - 2 mi. equivalent 1 hr. fitness class
11/29 - 2 mi. 30 min. treadmill
11/30 - 2 mi. equivalent 45 min. Aqua Zumba
11/30 - 4 mi. equivalent 1/2 mi. lap swim
Total mi. Nov. -- 101!
Dec. 2010 Mi. (489 mi. in '10)
12/1 - 2 mi. equivalent 1 hr. fitness class
12/3 - 2 mi. equivalent 2 hrs. scrubbing floors & gen. cleaning
12/6 - 2 mi. equivalent 45 min. Aqua aerobics
12/6 - 2 mi. equivalent 1 hr. fitness class
12/7 - 2 mi. equivalent 45 min. Aqua Zumba
12/7 - 4 mi. equivalent 36 min. 1/2 mi. lap swim
12/8 - 2 mi. equivalent 45 min Aqua aerobics
12/8 - 2 mi. equivalent 1 hr. fitness class
12/9 - 2 mi. equivalent 45 min. Aqua Zumba
12/9 - 4 mi. equivalent 38 min. 1/2 mi. lap swim
12/10 - 2 mi. equivalent 45 min. Aqua aerobics
12/10 - 2 mi. equivalent 1 hr. fitness class
12/10 - 3 mi. equivalent 3 hrs. scrubbing floors & cleaning
12/15 - 4 mi. 20 min. recumbent bike
12/17 - 2 mi. equivalent 45 min. Aqua aerobics
12/17 - 2 mi. equivalent 1 hr. fitness class
12/17 - 4 mi. 20 min. recumbent bike
12/20 - 2 mi. equivalent 45 min. Aqua aerobics
12/20 - 2 mi. equivalent 1 hr. fitness class
12/21 - 2 mi. equivalent 45 min. Aqua Zumba
12/21 - 4 mi. equivalent 38 min. lap swim
12/22 - 2 mi. equivalent 45 min. Aqua aerobics
12/22 - 2 mi. equivalent 1 hr. fitness class
12/22 - 4 mi. 20 min. recumbent bike
12/23 - 2 mi. equivalent Aqua Zumba
12/23 - 4 mi. equivalent 25 min. 1/2 mi. lap swim
12/24 - 2 mi. equivalent 45 min. Aqua aerobics
12/24 - 4 mi. 20 min. recumbent bike
12/27 - 2 mi. equivalent 45 min. Aqua aerobics
12/27 - 2 mi. equivalent 1 hr. fitness class
12/28 - 2 mi. equivalent 45 min. Aqua Zumba
12/28 - 4 mi. equivalent 28 min. 1/2 mi. lap swim
12/29 - 2 mi. equivalent 45 min. Aqua aerobics
12/29 - 2 mi. equivalent 1 hr. fitness class
12/29 - 4 mi. 20 min. recumbent bike
12/30 - 2 mi. equivalent 45 min. Aqua Zumba
12/30 - 4 mi. equivalent 28 min. 1/2 mi. lap swim
12/31 - 2 mi. equivalent 45 min. Aqua aerobics
12/31 - 4 mi. 20 min. recumbent bike
Total mi. Dec. -- 103!
592 miles in 2010!
