NS Active 5x5 Fitness

Dr. Rubin and Dr. Coats of Naturopathic Specialists, LLC introduce you to their new NS Active 5x5 Fitness Program designed to get you moving even when your time is short and your space is small. These 5 exercises can be done in 5 minutes, 5 times a day, 5 days a week, within 5 feet of space making them perfect for your home and office.

5 Exercises - 5 Minutes - 5 Times - 5 Days - 5 Feet

5x5

Pod 1

Pod 1 Exercises

Introduction to Pod 1 Exercises

Pod 2

Pod 2 Exercises

Introduction to Pod 2 Exercises

Pod 3: Neuropathy

Pod 3 Exercises

Welcome to Pod 3!

Introduction to Pod 3 Exercises

In the third pod of our NS Active 5 x 5 fitness series, Dr. Coats and Dr. Rubin are joined by good friend and colleague, Dr. Frank Tsai, a medical oncologist who specializes in clinical trials and medical oncology. They have met with Dr. Tsai before for an interview during our Ad Hoc with a Doc series - https://youtu.be/W57t5_29gVY.

In Pod 3, Dr. Tsai joins us for an exercise sequence focusing on patients with neuropathy. The reason we invited Dr. Tsai is not only because he such an amazing physician and all around great guy but also because he is a medical oncologist who sees many patients that have developed chemotherapy-induced peripheral neuropathy. Chemotherapy-induced peripheral neuropathy (CIPN) is one of the most frequent side effects caused by many anti-cancer treatments, including chemotherapy. CIPN can be a major problem for people in active cancer treatment and for those surviving after cancer. It also presents a problem for their health care providers especially because, at the moment, there is no single effective method of preventing CIPN. However, several studies have shown exercise and movement to be quite helpful in managing the symptoms of CIPN. We got together with Dr. Tsai to create a workout that would increase circulation to the parts of the body furthest away from the heart that receive blood flow last. These are also the parts of the body which tend to have neuropathy, such as the fingers and the toes.

Remember all of our exercises are shown with modifications for people because we understand that people have different circumstances and different capabilities.

Enjoy this pod and if you have any questions please contact our office!

Pod 4: Balance

Introduction to Pod 4: Balance

Balance Exercises

Introduction to Balance Exercises

In Pod 4, Dr. Rubin and Dr. Coats team up with Heidi Rula, MD, Medical Director of the Supportive Care Services Department at Ironwood Cancer and Research Centers, to create exercises centered around balance. A person’s balance can become affected by aging and certain treatments or medications which can lead to an increased risk of falls or injury. By regularly incorporating balance exercises into your routine, you can increase body awareness, coordination, joint stability, reaction time, and overall health and strength.

Check out Pod 4 for 5 exercises that take 5 minutes each, that when done 5 times a day, 5 days a week, within about 5 feet of space can ultimately lead to increased balance and longterm health!

Pod 5: Mild Upper Extremity Lymphedema

In Pod 5, Dr. Rubin and Dr. Coats work with Dr. Robin Obenchain, a Board Certified Hematologist Oncologist at Virginia G. Piper Cancer Center in Chandler. The exercises for this pod focus on movements that may help with Mild Upper Extremity Lymphedema, especially after chest or lymph node surgery when fluid may begin to collect in the upper extremities.

As always, please speak with your personal physician or give our office a call if you have any questions about how these exercises may affect you and your unique condition.