Breast Cancer

Compelling Benefits of Exercise During & After Breast Cancer Treatment


Undoubtedly, surviving breast cancer and making through its complicated, tough, and arduous treatment is a great accomplishment. But, keeping it from returning is one of the biggest challenges for cancer survivors. According to the latest research, maintaining a healthy diet and exercising regularly can prevent the reoccurrence of breast cancer or any cancer for that matter.

It is important to keep yourself fit, active, and bustling to help you live a long and healthy life and to keep breast cancer at bay. Exercising regularly is your main weapon during and after cancer treatment. Gone are the days when Breast Cancer patients were asked to decline functional activity and rest as much as they can. Now, according to doctors and certified cancer exercise trainers all around the globe urge all the patients to keep themselves active and moving to build immunity and stamina to fight this deadly disease like a true warrior.

Listed below are some of the benefits of exercising during and after Breast Cancer treatment:-

Cognition and Memory

“Chemo brain” feeling foggy, dazed, and nebulous is experienced by many Breast Cancer Survivors. Others report a decline in concentration, memory, focus, and thinking. The latest research shows that survivors who exercise regularly showed a substantial improvement in regaining their focus, memory, and attention span.


After successful removal of Lymph nodes, one may end up with extreme pain and swelling as a result of the buildup of lymph fluid. If you start lifting light weights, then there is a hundred percent chance that you can prevent the ache.

Reduce Pain and Fatigue

Almost all cancer patients receiving chemo and radiation experience weakness, fatigue, and weariness. A recent study shows that indulging in a light workout can considerably alleviate pain and improve lethargy and exhaustion that one experiences due to the tough treatment. Exercise not only provide you with temporary relief but also has the power to get to the root cause of tiredness and languor.

Lower Risk of Diabetes & Cardiovascular Disease

According to the latest research, Breast cancer survivors are more prone to heart diseases especially if they are obese and were smokers. Furthermore, certain cancer treatments play a major role in trigging cardiac complications. If you exercise religiously and incorporate aerobics, Zumba, and resistance training in your daily routine, then you can reduce the risk of cardiovascular disease & mitigate metabolic syndrome and reduce weight.

Improve Mood

It is a known fact that exercise releases endorphins which makes one feel happy, light, and gleeful. Doctors all around the world urge breast cancer patients to exercise and indulge in physical activity to help make them feel better and fight the disease with zeal. Do what makes you happy! Like Yoga, Light aerobics, hitting the gym, gardening, learning Salsa, or even bowling. Keep in mind that your exercise session should at least last for 35 to 40 minutes from mild to moderate intensity.

Bottom Line

It is suggested that one must consult with their oncologist and get a green signal before starting a mild to moderate exercise regimen. Don’t end up on the couch after you are done with your chemo, instead get up, get moving, and set up a living, breathing example for other breast cancer survivors!


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How To Stay Safe At the Gym and Avoid COVID-19

The world has slowly started to reopen and now people can get back to the weight rack and cardio machines to lose Lockdown weight and kick start their fitness journey. However, one must adhere to all the SOPs, safety precautions, and rules set by the gym management to stay safe during COVID-19.

Listed Below are some of the precautions one must take to avoid Coronavirus while burning off the extra fat that you accumulated during quarantine:-

Practice Social Distancing

swimming pool

Observing physical distancing is extremely crucial while working out. Gyms have placed their equipment 6 feet apart so that you can work out safely and without the fear of catching the deadly virus. It is important to stay in your work out zone and not roam around chatting with your gym buddies or coming near the members who are working out vigorously without their masks on.

Bring Your Supplies

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It is best to bring in your gym supplies like towels, water bottles, and yoga mats. When you bring in your towel, it ensures that it is not contaminated and is safe to wipe off your sweat beads after your strenuous workout. Furthermore, you can bring your water bottle so that you don’t have to touch the water dispenser. It is advised to clean, wash and sanitize your bottle thoroughly well after leaving your fitness club

Attentive Sanitizing

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Ensure that all equipment is sanitized and disinfected before and after you use them. Gyms have extra cleaning staff in place who deep clean each machine with premium quality disinfectants for the safe usage of their patrons. Corporate with the cleaning staff and don’t speed up the cleaning process. Wait for 5 to 10 minutes for the deep cleaning and wiping down of elliptical machine, treadmill, bikes, and weights before you touch or use them.

Wear a Mask if You are 6 feet apart from other gym members

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Don’t take off your mask in common shared areas of your gym before and after your workout. Undoubtedly, it is difficult to wear masks while exercising, therefore, if you have 6 feet distance between you and other members, then take off your mask while working out. Mask helps you from getting droplets of other members and vice versa.  Especially if you are doing lower intensity workouts that won’t elevate your heart rates like yoga and Pilates, then you must wear masks.

Wash and Sanitize Your Hands Frequently


Wash and sanitize your hands frequently and avoid touching your face, nose, and eyes. Gyms have installed sanitizers and hand washes basins at regular intervals for the safety of their members and staff.

Wrap Up

According to experts, if you follow the above-mentioned precautions, then you are safe at the gym. Structure Health and Fitness, go extra mile for the safety and wellbeing of their members. We have taken extra precautions and necessary safety measures to protect our members from COVID-19.

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Benefits Of Exercising During Coronavirus (COVID-19) Pandemic



During COVID 19 Pandemic, apart from taking care of your health, following all the SOPs implemented by WHO and CDC, it is also important for people of all age brackets to be as physically active as possible. WHO has even launched a Be Active campaign, which helps one to be active and strong during the current situation.

With limited physical interaction, being active is more important than ever. As it not only reduces anxiety & stress but also improves mood, wellbeing, and boost your immune system.

Listed below are some of the benefits of exercising during Pandemic:-

Exercise Lowers Stress

According to recent research, physical activity like running, jogging, and exercising have a good positive effect on the immune system by mitigating the stress level. Psychological stress can lead to the common cold and other health hazards. Working out regularly not only tends to create great emotional resilience to acute, short term stress but also protects one from falling sick.

With the current situation, anxiety and stress are on the rise among masses, which can lower one’s immune system.  When you exercise, the brain releases chemicals such as endorphins and serotine that reduce the risk of depression, help improve mood, and reduces health risks.

Help Boost Immune System

Several studies show that exercising enhances the circulation of natural killer (NK) cells, immunoglobins, T cells, and other immune cells that play a vital role in the body’s defense against illness, germs, and pathogens. During exercise, natural killer (NK) cells travel to sites of inflammation to seek out damaged cells and pathogens and even help the immune system to detect cancerous cells.

Recent research shows that skin wound healing is faster in people who work out regularly when compared to those people who do not indulge in any form of physical activity. Furthermore, exercise also has a profound effect on adaptive (memory) immunity which comprises of T and B lymphocytes cells.

Exercise is Good For Metabolic Health

Poor metabolic health is directly linked to poor immune system function; that is why people with chronic medical conditions like diabetes, Arthritis, Asthma, and Cystic Fibrosis are at higher risk of having complications from infections like Coronavirus and flu.

One can have good metabolic health by indulging in regular exercise & a higher level of physical activity.

Muscles, Bone, Flexibility, and Balance

Physical activity and exercise not only increases flexibility and balance but also improves muscle strength and bones. Therefore, in this current situation, everyone needs to exercise to build physical strength and strong health to prevent diseases and reduce health risks.

Final Word

No doubt regular exercise is extremely beneficial for both body and mind. It helps manage & maintain weight, reduce the risk of stroke, heart disease, reduce high blood pressure, type 2 diabetes, and various cancers that can make one more vulnerable to COVID-19.




Cardio Traniners in DHA

Necessary Precautions Against the Recent Outbreak Of Coronavirus (COVID-19)

Your Health is Important to Us!

Structure Health and Fitness have stepped up precautionary measures on preventing the spread of the Novel Coronavirus (COVID-19).

The safety of our members, guests, and employees is of paramount importance to us. We have taken the following precautions against

  • Daily staff is briefed to reinforce the rules and practices to maintain club hygiene.
  • Providing additional alcohol-based hand sanitizers to our valuable members.
  • Disinfecting gym equipment or other high touch areas on an hourly basis.
  • Our management, staff, and employees wash their hands frequently for at least 20 seconds.
  • It is recommended to avoid touching their eyes, nose, or mouth with unwashed hands.
  • Hand sanitizers are placed at guest contact areas such as reception, inside the gym and in washrooms.
  • Special attention has also been placed to sanitize public contact points such as minibar, reception counters, and gym floors. The cleaning of Washrooms, Sauna, Jacuzzi and Pool area have also been stepped up.
  • Daily meetings are conducted to review the situation; we are in constant communication with staff and guests to keep them updated and to advise them on appropriate measures to take.

We remain vigilant and will work closely with the authorities for the health and safety of all stakeholders.

What We Expect From Our Dear Members

  • Avoid hugs or high fives in the gym.
  • Please use the hand sanitizer machines when you arrive and at the time of exit.
  • Stay at home if you are sick.
  • Wipe the reformers before and after every session. Please use tissues instead of cloth. You are welcome to bring your wipes too.
  • Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
  • Avoid close contact with people who are sick.

Staying healthy is in everyone’s best interest. See you on the floor.


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Compelling Tips To Become A Gym Regular

New Year, new me is undoubtedly everyone’s New Year resolution. People make goals of achieving fit, smart and toned bodies and hence hit the gym to achieve them. But, in reality, your gym, its environment, members working out there in full zeal and gusto can make you feel uncomfortable and a little bit intimidating. The real reward lies pushing through all these obstacles and initial trepidations and thus acquiring the body of your dreams.

As they say, success lays out of your comfort zone. In order to get you to kick ass ready for the gym, feel more familiar with the surroundings we have compiled some powerful tips. By following them, you can not only carve your own spot, overcome systemic barriers but also get the ultimate feeling that you belong in that environment.

Here are some of the tips that you can follow to become a gym pro:-

Tip#1: Become Friends with Front Desk Staff

Greet the front desk staff with a warm welcoming smile and try to befriend them. By becoming their friends you will not only feel at home when they greet you with cordiality whenever you step into the gym but also you can complain to them easily about any gym equipment if it’s broken or need replacement.

Tip#2: Wear Your Favorite Gym Attire

Undoubtedly feeling confident, happy and comfortable gym clothes can fill you with new, invigorating optimistic energy and fuel your efforts in achieving your set goals. It is highly suggested to wear vibrant, bright and lively colors to boost up your energy and morale.

Tip#3: Focus On Exercises You Love

Another tip to become familiar with your gym surrounding is to pick up your favorite exercise and master it. You will not only get a confidence boost, self-assurance but will get a thing to bolster and even help out your fellow gym members. Moreover, when you enjoy what you are doing, then it not only becomes easy to show up at the gym on time, but you also feel more confident.

Tip#4: Have a Plan

You can easily streamline your gym time by walking in with your work out plan. This way, you will not only feel more motivated but will also know the exercise in a precise order so that you can execute them perfectly.

Tip#5: High Traffic Times

Know well in advance of the high traffic time of your gym so that you’re not in for a surprise. Usually, before 10 am and after 5 pm tend to be the peak gym hours. If you feel anxious working out amidst so many people then call your gym and ask them about their off-peak hours. In this way, you can work out in the gym when it’s less crowded and use the equipment without waiting for it to get free.

Tip#6: Start And End Time Of Your Session

To remain focus and tune in to your workout without wasting time aimlessly doing the elliptical and watching others doing their game, it is suggested that you set a start and end time of your workout session. These set boundaries will motivate, encourage & prompt you to go in the first place with the comforting knowledge that you will be back to your personal heaven soon.

Tip#7: Make A Gym Buddy

Try to join the gym with your partner or make a new gym buddy so that working out becomes fun. Also, try out some group classes offered by the gym and make new friends over there. This will help you break down the discomfort, distress, and uneasiness that you feel every time you enter a room full of strangers.

Wrap Up

By following these easy tips you will become comfortable with your gym environment in no time and thus become gym regular.


Best WorkOut Machines For Cardio & Leg Press

Undoubtedly when you first visit the gym, you get a tad bit overwhelmed with a plethora of machines. As a beginner, it is best to start with cardio and then to build your stamina for leg press and weight training. Usually, when someone says cardio, all one can imagine is spinning wheels on a stationary Air Bike or running on the treadmill. A combination of both can provide you with desired results in no time. We have gone ahead and compiled some best machines for Cardio and Leg press.

Best Cardio Machines



Air Bikes

Air Bikes at Structure

Trainers love it to the core and have even termed it as “Devil Bike”. Like all other workout bikes, its low impact on the joint and is easy to use, help with posture as it works relentlessly upon upper and middle back muscles. On your cheat days when you want to ward off the guilt, just hop on to it and burn loads of calories in a short time span. It is usually recommended to use for 20 minutes at moderate speed.



Latest Treadmills

The treadmill is one go-to machine for men and women alike due to its versatility. You can walk, run, sprint, jog and can even adjust the incline to be “hilly” to make it more effective for your cardio workout. It is generally liked by everyone because most people tend to have a 9 to 5 desk job and when they get on to it, their whole body gets the much-needed movement and even contributes to it. The trainers usually advise spending at least 30 minutes on the treadmill for fast results.

Best Leg Press Machines

Leg Press machines

Leg Press

Leg Press is extremely important if you want to build muscle, increase leg strength and build power in the lower body. Most gyms have two types of leg press machines. One involves sitting up straight against a horizontal plate with bent legs resting. You then push your body away from the plate with your legs straightened. You select the weight using this type of machine by sticking a pin in a weight stack.

The other sort of leg pressing machine involves you sitting at an angle that places your feet above your head against a platform by straightening your legs and filling the machine with weight plates to set the resistance. Because the leg press only allows movement in a fixed pattern, it is great for beginners or people who have to master the correct and safe movement pattern before moving to the more challenging barbell and dumbbell leg lifts.

They’re also useful for people who want to isolate the quads, hamstrings, a specific muscle, and glutes in this case. That’s because the machine’s fixed movement doesn’t require the stabilizing muscles–almost always the weak link that limits the amount of weight that can be shifted–so you can lift heavily and optimize muscle growth in the safest way possible.

Wrap Up

Every machine in the gym has its own purpose and usefulness. If you are a beginner or joining a gym after a long break, it is advised to start with these machines and then gradually move towards other equipment. You can also start with weight lifting along with these exercises.

Post Partum Fitness

Importance Of Exercise After Childbirth

Post Partum Fitness

Postnatal Fitness

Undoubtedly not only your body but whole life changes after childbirth. Especially the first few months of motherhood are completely blurred for all the new moms out there. Amidst learning the ropes of how to take care of your bundle of joy, it is important that you take care of your health and spring back to active life in order to feel less stressed and more energized.

The persistent, constant nagging thought that lurks in the mind of every new mom is how to lose all the flab that they accumulated during pregnancy. The immediate thought on every new mom’s mind is to get rid of the tummy fat & and get back in shape.

Post-natal exercises are no doubt very important after childbirth for your overall wellbeing and to cope with postpartum depression. It is highly suggested that you kick start with milder exercises after the first few weeks of the delivery.

Listed below are some of the benefits of exercise after childbirth.

 No More Aches & Pain

Postnatal exercises help in healing your body by getting rid of aches, pain and stiff muscles. Even after delivery, women experience aches all over their body, in order to completely get relief from this soreness and painful ache, exercising is necessary.

Enhance Your Mood

Undoubtedly when you exercise, endorphins are released which in return makes you happy and feel good about yourself. Pregnant women already go through an exhausting roller coaster ride due to hormonal shifts in their body. Through post pregnancy exercise, you not only feel light & happy but also regain back your zeal and zest.

Weight Loss

The weight loss process is sped up when you start working out after a few weeks of childbirth along with a balanced/ customized diet. Your general gym trainer guides you on what to intake and what to avoid especially if you are breastfeeding.

Stamina Levels

It helps in enhancing your stamina level which is extremely important for rapid weight loss and prolonged hours of sweating out. In the beginning, you will find it tough to even warm up by doing simple cardio for 10 minutes, but slowly and gradually, your stamina will build and even before you know it, you’ll be well ahead on your journey to fitness.

Reduce Postnatal Depression

Exercise releases endorphins which makes you feel happy, cheerful and contented. Also, it pulls you out of Postnatal or Postpartum depression.

Wrap Up

After childbirth, your body is still weak, raw and frail, recovering from all the stretching, pushing and pressing during childbirth. These exercises are extremely beneficial whether you had normal delivery or caesarian. Start off with light exercises such as lower belly & pelvic floor exercises. Moreover, it is highly recommended to talk to your doctor before starting any type of exercise. Become fit and fab mommy of the block soon with a little effort and inspiration. Also, many gyms offer exercise programs devised specially for all the new mommies. Search them, get referrals and enroll yourself in one which suits you the best.