Strength training during cancer treatment

Cancer treatment is not an easy journey. Your body is going to feel very tired during this time, and you need to rest and give it time to heal. But if you can do a little exercise on days when you feel a little better, it will make a huge difference. This will give your mind and body a lot of strength.

Research has even found that moderate exercise can make people living with cancer feel better and more relaxed. Exercise during treatment can also help maintain your muscle strength and stamina, which can help you feel better during and after treatment.

This is a must before starting exercise!

If you're thinking about exercising while undergoing cancer treatment, it's important to talk to your doctor first. Not everyone's situation is the same. Only your doctor can tell you exactly what kind of exercise is right for you, how long you should do it, and what you should avoid, based on your type of cancer, treatment (such as chemotherapy or radiation therapy), and whether you've had surgery (such as a mastectomy).

Your doctor may refer you to a physiotherapist, who can then create a more specific exercise plan that is tailored to your body.

3 simple, strength-building exercises you can do at home

You don't need to go to a gym, there are some simple exercises you can do at home using your own body weight. These can increase your body's strength as well as flexibility.

1. Seated Side Bends

This will improve your core mobility and help strengthen the muscles in that area.

• First, sit comfortably in a chair.
• Place your hands in front of your chest with your fingers intertwined.
• Now slowly raise both arms straight above your head.
• Keeping your arms up like that, slowly lean to the right. Bend only as far as you can. Don't try to do it too hard.
• Stand up straight again and come back to where you were before.
• Then bend to the left in the same way.

Do this about 5 to 7 times on each side. You can do 1 or 3 rounds like that. If you get tired, do only a little and stop.

2. Lunges

This is a great exercise to strengthen your hips and legs. It also strengthens your abdominal and lower back muscles, improving your posture and core strength.

• First, stand straight. Keep your legs parallel to your hips, slightly apart. Keep your hands on either side of your hips.
• Now take a big step forward with one leg.
• Bend the knee of the front leg and lower until your thigh is parallel to the ground.
• Hold like that until you count to three, then slowly return to where you were.
• Now do the same with the other leg.

Do this 3-5 times on each side at first. You can increase the number of repetitions as you get stronger. If you have knee pain, be very careful when doing this, or ask your doctor .

3. Step-Ups

Climbing a single step up a steep surface, like a flight of stairs, will help you build functional strength in your hips and legs. This can be helpful for things like getting on a bus or climbing stairs at home. If you're unable to walk much due to treatment, it can also help you build endurance.

• Stand in front of a small box, or in front of the bottom step of a staircase.
• Climb the ladder with one leg up.
• Then lift the other leg up, as if climbing stairs.
• Now slowly lower both legs to the ground, one at a time.

Start with 3-5 repetitions on one leg at first. Increase the repetitions as you gain strength over time.

Other important things to keep in mind when exercising

During the challenging times of cancer treatment, it's important to take care of your body and love it. Even a little exercise can do a lot for your mind and body. So talk to your doctor and start small, as much as you can and as much as you can.

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