When someone battling breast cancer is told to ' exercise ', it can be hard to even think about it. With all the physical fatigue and mental stress, exercise may not even be on their mind. But, you know, exercise is your best friend during this difficult time. It can give you strength you can't even imagine.
The 'magic pill' of exercise
Imagine there was a pill that would heal both your mind and body, reduce the side effects of cancer treatment, reduce the risk of cancer coming back, and help you live longer and happier. Would you take it? Exercise is truly that kind of 'magic pill.'
The benefits of exercise while living with breast cancer are much greater than you might think. Let's take a look at what they are.
| The benefit of exercise | Simply put... |
|---|---|
| Reconnecting with the body | With cancer, you can feel like a stranger in your own body. When you exercise, you can regain control of your body and start to feel stronger. |
| Reduced risk of cancer recurrence | Being active every day reduces the risk of breast cancer coming back. Not only that, but it also reduces the risk of other cancers, such as colon and lung cancer. |
| Maintaining a healthy weight | Being overweight/obese increases the risk of cancer coming back. Exercise can help strengthen muscles and maintain a healthy weight. |
| Increased energy and vitality | One of the biggest things you can experience during cancer treatment is extreme fatigue. The amazing thing is that when you exercise and expend a little energy, your body gets more energy. This fatigue is reduced by about 50% in people who exercise. |
| Being a natural antidepressant | When you exercise, your brain produces chemicals called serotonin and endorphins, which are known as happy hormones. These improve your mood and make you feel relaxed. |
| Joint and muscle function | Some surgeries and radiation treatments can cause pain and stiffness in your arm and shoulder. Stretching exercises and moving your arms while walking can help relieve that stiffness and strengthen those areas. |
This may be one of the most difficult times you'll ever face in your life. So be kind to yourself. Do what you can today. The important thing is to do what feels good to you, when you can, in a way that you can.
Remember these things before you start exercising.
In general, it's safe to exercise before, during, and after cancer treatment. However, you should definitely talk to your doctor before you start anything.
He or she will tell you what exercises are best for you based on your age, stage of cancer, current health, and treatment options. Some activities may be more suitable for you than others.
There are also physical therapists and occupational therapists who specialize in breast cancer . You can ask your doctor for a referral to one of these.
What is most important of all
Listen to your body. Only you know how you feel. Some days you'll feel good about exercising. Other days you won't even feel like thinking about it. Both are normal, and there's nothing wrong with that.
Okay, now how do we start?
Whether you're a beginner or a seasoned exerciser, start small when starting out with cancer treatment. It's best to increase your exercise gradually rather than doing too much at once and damaging your body.
The goal is to do 30 minutes of moderate activity 5 days a week. For example, something like brisk walking. But if you're tired, do less. It's okay to do it three times a day for 10 minutes. The important thing is to keep doing it ( consistency ).
If possible, plan your workouts to cover all three of these areas:
- Stretches: These help warm up your body before starting a workout and cool down after. They can also help prevent injuries. When stretching before a workout, don't stay in one position, but move around. Hold stretches that involve staying in one position for later in the workout. Never stretch your body to the point where it hurts.
- Aerobic movement: These increase your heart rate . These include brisk walking, jogging, swimming, and cycling.
- Strength work: This includes lifting weights, using resistance bands, or bodyweight exercises.
Any kind of movement is good. Working in the garden or cleaning the house also falls into the category of exercise. Low-impact exercises like yoga and Tai Chi are also great. The more you move throughout the day, the better for you.
If you need motivation , join a friend, go outside for a walk, or use an app on your phone. Find the method that works best for you.
Take-Home Message
- Exercising during breast cancer treatment has many physical and mental benefits.
- It is imperative to talk to your doctor before starting any exercise.
- Start small and gradually increase the amount and duration of exercise. Don't try to do too much at once.
- Listen to your body. Take breaks on days when you feel tired. Be kind to yourself.
- Even simple activities like walking or gardening are very beneficial. The most important thing is to move.
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