Surviving breast cancer is no small feat. In most situations, breast cancer is treated with either breast conserving surgery (lumpectomy/partial mastectomy) or mastectomy, followed by months of radiation therapy. Now that you have gone through the most challenging aspect, the next difficult task is continuing to live an active, healthy lifestyle, free of limitations.

I believe the perfect sport to engage in is dragon boating. It is a 20 person sport designed to foster teamwork while engaging in light-to-highly intensive exercise. This sport is so popular among breast cancer survivors, that they have created a designated division for these incredible individuals. In most major races, you can find dozens of teams competing in this division. In this blog, I will outline 3 reasons why I believe you should engage in dragon boating, followed by the names of local teams you can join today in the Metro Vancouver region.

Teamwork

A key component in dragon boating is teamwork. The boat will be able to move at higher speeds if every person on the boat is paddling at the same time. It does not matter how strong you are as an individual: if you cannot sync up with the rest of the boat, your efforts will be put to waste. All 20 paddlers on the boat must work together to paddle in complete synchronization in the air and in the water. However, if you do not want to paddle, but would still like to be involved in the sport, all boats require a steers person as well as a drummer at the front. The drummer must work closely with the rest of the team to coordinate specific race plans and technical calls. The steers person also has a vital role as they are responsible for making sure the boat goes straight in standard races and is able to perform tight turns during longer races such as 1 or 2 kilometer races.

Exercise

Dragon boating is a great way to get your weekly physical exercise in. Depending on the type of team you plan to join, varying levels of commitment and intensities will be present. Most sessions last anywhere between 60 to 90 minutes, often with a 15 minute warm up before and cool down following the on-water practice.

You may think dragon boating primarily focuses on upper body muscles, but in fact that is not true. The lower body is used almost as frequently as its counterpart. When taking a stroke with your paddle, your hips initiate the movement, followed by a kick off from your feet. Simultaneously, the back is extended to pull water back and engages the core for maximum rotation. Paddling in a dragon boat will allow you to complete a full body workout after every session.

Family

Participating in this sport will provide you with a second family. Spending numerous hours on a boat with the same group of people will assist with bonding between you and your teammates! It is unlikely you will be paddling for the entire duration you are on the water. Downtime in-between drills or practice pieces are inevitable, and during that time, you can really connect with others. Chances are, you will have at least a thing or two in common with every member on your team.

To promote team bonding, most teams go out to eat at a restaurant after practice to further enhance the family values of dragon boating. This is often a given after all of the hard work you have put into paddling, and a great way to replenish your energy stores. To further promote team bonding, specific day trips or activities are typically planned. This gives you an opportunity to interact with your teammates outside of paddling. This can include, but is not limited to: hiking, camping, basketball, badminton and/or dog spotting.

Local Dragon Boating Teams in Metro Vancouver

Abreast in a Boat

Abreast in a Boat features multiple teams of women based out of the Greater Vancouver area. They are a registered charitable society whose mission is to demonstrate that women can live full, active, and healthy lives after the diagnosis of breast cancer. Abreast in a Boat is the first all breast cancer survivors dragon boat in the world. No matter where you live in the Lower Mainland, there will often be a club near you, including Granville Island, Delta, Langley and Port Moody. Most of these teams take part in local regattas and festivals, and occasionally travel to compete. If you are looking for a team to paddle, learn, support, and laugh together, then the Abreast in a Boat crews will be perfect for you.

The Flower Ceremony

The Flower Ceremony is a traditional ceremony that evolved from a thoughtful gesture after the initial designated breast cancer survivor dragon boat race in 1996. Paddlers are encouraged to keep a pink- or fuchsia-coloured flower with them over the duration of the races, either tucked into their headband or life jacket. Immediately following the race, all breast cancer survivor boats merge together side by side and toss their flower into the water. This action symbolizes awareness for breast cancer research and honours women fighting this condition and those who have passed away.

International Breast Cancer Paddler’s Commission

The International Breast Cancer Paddlers’ Commission. (IBCPC) is the governing body for dragon boaters participating in this division. Every four years, a major festival takes place at varying locations around the world. Similar to the Olympic Games, the commission scouts out potential bids to host the festival and chooses the most ideal location. The most recent games were held last year in Florence, Italy with over 100 teams and 3000+ paddlers. The IBCPC Festival is an international, non-competitive participatory event that encourages breast cancer survivor teams to enroll. It showcases dragon boating as a healthy post-operative rehabilitative sport. Registration for the next IBCPC Participatory Dragon Boat Festival will begin next year in 2020. Since the formation of the inaugural all breast cancer survivors team in 1996 in Vancouver, we now have 166+ teams from around the world. Countries represented include but are not limited to: Argentina, Germany, Italy, Singapore and Taiwan.

Do you have any questions about living an active lifestyle, or rehabilitation following breast cancer treatment? Leave us a comment below!

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Dragon Boating and Breast Cancer Survivors first appeared on Le Physique | Vancouver Personal Training.

Summer is almost here, which means that many people have already started planning their vacation destinations. We are privileged to live in a time where travelling is simple, and a plane ride is the only barrier separating you from your paradise dreams. Short flights usually do not bring too much discomfort, however, you may find it more difficult to be comfortable for longer flights that last for more than a couple of hours.

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It’s well known that the environment in an airplane is not the healthiest: just sitting and breathing in the confined cabin for a few hours can place a huge amount of stress on the human body. What about jet lag that follows a plane ride? Or hydration? Staying healthy throughout a flight is not as easy as it seems. Therefore, here are some tips and tricks on what and how to prepare for your trip.

Before the trip

Adjusting to a new time zone can be difficult. Your body has a 24-hour internal clock, or a circadian rhythm, that operates within the brain and regulates your sleep / wake cycle by switching between sleepiness and alertness at regular intervals. Jet lag occurs when the internal clock hasn’t synched to the time zone of your travel destination, and remains synched to your home time zone. It can take several days for your circadian rhythm to reset upon arrival to a new destination. Sleep problems are the most common side effect caused by jet lag, especially if you are travelling east – it is more difficult to advance sleep time than to postpone it. Therefore, instead of focusing on intervention once jet lag hits you, and delaying the activities you can participate in once you arrive to your destination, we recommend following some preventative steps described below.

• Know the time zone of your travel destination. A few days before your trip, start adjusting your sleeping schedule to more closely match the time zone of your destination. If you’re travelling eastward, which is an earlier time zone, try going to bed 1 hour earlier for several days before you leave. If you’re travelling westward, try going to bed 1 hour later each night. Make sure to adjust your food intake schedule, too.
• Reset your clocks. Change the time on your watch / clock to match the time at your destination once you board on your plane. This will help you to stick to the local schedule.
• Get a good night’s sleep before the trip. Being well rested can help your body cope with stressors during the flight, as well as jet lag.
• Avoid coffee consumption. Caffeinated beverages, such as coffee or soft drinks, will interfere with your ability to sleep and increase the time needed to recover from jet lag.
• Prepare your immune system in advance. Take vitamins (ex: B6, C, D, E) and antioxidants as recommended by your health care provider, maintain a nutrient-rich diet and healthy lifestyle to boost your immune system prior to the trip. This makes your body more resistant against the viruses and bacteria that can be flying around an airplane cabin.

On the plane

• Stay active. Walk along the aisle to keep the blood flowing in your lower body to prevent venous thrombosis. Compression socks can also be a good addition to your carry-on luggage.
• Drink water. Opt out of caffeinated beverages on the plane and drink more water to keep your body hydrated.
• Bring healthy snacks. Many airline companies allow you to bring food on board if you follow the regulations. Packaged nuts, sliced fruits and vegetables, cheese cubes, and granola bars are examples of foods that are permitted on a plane. Having sliced ginger or supplements controlling nausea can also help if you tend to experience motion sickness.
• Pack hand sanitizer / wet wipes. A confined environment with very dry air is a perfect habitat for pathogens. Cleaning your hands and the space around you (ex: arm rests, media screen, tray table, etc.) reduces your exposure to the bacteria and viruses around you. In addition, make sure to sanitize your hands after washing them in the bathroom of a plane because water on planes may not be safe.
• Bring a travel pillow. Using a travel pillow can help your neck by providing comfort and support.
• Sleeping pills. Although sleeping pills can help you fall asleep, they may delay your jet lag recovery time. Sleeping pills can also increase the risk of deep venous thrombosis. Make sure to check with your health care provider first to see if you can take sleep medication, and during your flight, make sure to listen to the safety instructions provided by flight attendants before taking them.

Upon arrival

• Rest up. Listen to your body. If you feel tired, rest up after the plane ride. However, avoid going to sleep if it’s still a daytime as much as possible, as exposure to daylight can help adapt your internal clock to your new schedule.
• Enjoy your vacation. Fill your day with enjoyable activities. Explore new destinations, have a cheat meal if you are craving for certain foods (but be conscious about the portion size). Relax your mind and soul, and refuel your energy!

Get the most of your vacation by following these simple tips that can help you prepare for a trip! Let us know below where your next travel destination is.

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post How to Stay Healthy and Stress-Free on Your Next Flight first appeared on Le Physique | Vancouver Personal Training.