Exercise & Cancer
Taking That First Step
“You have cancer” are three words no one wants to hear. Receiving a cancer diagnosis can come with an overwhelming impact, more so on the mind than the body. Patients experience a range of emotions, from shock to numbness, disbelief, fear and crippling anxiety.
However, with a little self-belief and resilience, you can bounce back stronger. Wondering how? With the right tools, resources, and support, of course — all offered to you in the form of integrative cancer care.
There are many types of integrative therapies, from acupuncture, naturopathic and holistic therapies to diet and lifestyle modifications. We would like to introduce you to a really potent therapy — exercise. That’s right! A prescribed addition of specific exercises can help reduce fatigue, stress, and improve physical function.
- Let’s delve deeper into the integration of exercise and cancer, more formally referred to as exercise oncology.
An Introduction to Exercise and Cancer
While great strides have been made on the clinical side of cancer treatment in the past few decades, oncology care has also evolved to become more patient-centric. Everyone who has had to deal with a cancer diagnosis now has a wide variety of adjunctive care options to support recovery, not the least of which is exercise.
Research has identified exercise as one of the essential components of every cancer treatment program. Regular exercise can significantly enhance both physical and mental health during all stages of treatment, according to an increasing body of evidence. In fact, an exercise program tailored to your specific needs can help you resume an active lifestyle, even if you were not moving your body much before your cancer diagnosis.
- Consult your physician before starting any fitness regimen to assess health limitations. They may recommend a medical exam or refer you to an exercise specialist, such as a trainer, physical therapist, or cancer rehabilitation expert.
Moving Through Cancer: Watch Now!
Filmed over two years and at major cancer centers in Ohio, Pennsylvania, Texas, California, Virginia and Denmark, MOVING THROUGH CANCER chronicles innovative programs that emphasize exercise throughout the cancer journey, with experts and patients providing first hand testimonies.
What are the Benefits of Exercise for People with Cancer?
- Treatment Specific
- Lessen fatigue from treatment
- Lower the chance of co-occurring diseases, including diabetes and heart disease
- Keep up your strength and vital organ performance
- Enhance the quality of life and lessen stress, depression, and anxiety
- Reduce recovery time
- Decrease side effects chemotherapy
- Highers survival rates fro specific diseases
- Lower likelihood of futher malignancies
- General Health Conditions
- Enhance balance to reduce the risk of falls
- Promote healthy digestion and regularity
- Improve flexibility and range of motion
- Prevent muscle loss and build strength
- Strengthen bones and reduce the risk of osteoporosis
- Improve sleep quality and overall well-being
- Support healthy weight management
- Boost lung function and increase endurance
Exercise Guidelines for Cancer Patients and Survivors
Before you build your exercise program as a cancer patient or survivor, there are a few things you must keep in mind.
- Based on research, American Society of Clinical Oncology ASCO recommends that cancer patients mainly participate in aerobic and strength-training exercises during cancer treatment.
Before starting an exercise program, consult with your general practitioner and cancer treatment physicians. Work with a certified oncology exercise specialist or a licensed physical therapist experienced with cancer patients to design a safe plan. Begin cautiously and increase activity gradually, especially if you’ve been inactive. Listen to your body—exercise should be challenging but not painful. Modifications may be needed if you have conditions like pain, lymphedema, severe fatigue, anemia, shortness of breath, low platelet count, a weakened immune system, radiation burns, nerve damage, or bone cancer.
Research has identified exercise as one of the essential components of every cancer treatment program. Regular exercise can significantly enhance both physical and mental health during all stages of treatment, according to an increasing body of evidence. In fact, an exercise program tailored to your specific needs can help you resume an active lifestyle, even if you were not moving your body much before your cancer diagnosis.
If you are a cancer survivor, it may take some time to get back to your pre-cancer level of fitness after treatment. Consult your medical staff about the best fitness regimen for you. They may approve you to begin exercising independently, recommend a cancer rehabilitation program, or refer you to a trained cancer exercise specialist who can create the ideal fitness regimen for your particular circumstances. You might need to collaborate with the cancer exercise specialist or cancer rehabilitation clinician for a while, or you might be able to follow the plan independently.
Your personalized workout regimen will be based on the kind of cancer you have, the therapies that are employed, the adverse effects that you are feeling, how fit you are, and any further health issues you may be experiencing post-treatment.
Exercise Guidelines for Cancer Patients and Survivors
| Exercise Type | Recommended Amount | Symptoms Managed |
|---|---|---|
| Aerobic Exercise: This sort of exercise, which increases heart rate, is often referred to as cardio. It can make you feel less exhausted both during and after treatment and strengthens the body’s heart and lungs. One simple approach to acquiring aerobic exercise is to walk. | 3x per week 30-60 minutes | Cancer-related fatigue, physical function, anxiety, depression, and sleep. It can also elevate the health-related quality of your life. |
| Resistance Exercise: A person who is less active throughout cancer treatment and recovery frequently experiences muscle loss. There are medications that also weaken muscles. Resistance training, often known as strength training, aids in the maintenance and development of strong muscles. Increasing muscle mass can ease daily tasks, lessen fatigue, and help you balance better. Moreover, it can aid in the fight against osteoporosis, a condition where certain cancer treatments can weaken the bones.</td> | 2x per week 2 sets / 8-15 reps | Cancer-related fatigue, physical function, lymphedema, and bone health. It can also elevate the health-related quality of your life. |
| Combined Program: Cancer patients and survivors should moderate aerobic exercise for at least 150-300 minutes per week OR vigorous aerobic exercise for at least 75-150 minutes per week. They can even combine both, accompanied by resistance exercises twice a week. | Aerobic: 2-3x per week 20-40 minutes Resistance: 2x per week 2 sets / 8-15 reps | Cancer-related fatigue, physical function, anxiety, and depression. It can also elevate the health-related quality of your life. |
| Exercise Type | Recommended Amount | Symptoms Managed |
|---|---|---|
| Aerobic Exercise: This sort of exercise, which increases heart rate, is often referred to as cardio. It can make you feel less exhausted both during and after treatment and strengthens the body’s heart and lungs. One simple approach to acquiring aerobic exercise is to walk. | 3x per week 30-60 minutes | Cancer-related fatigue, physical function, anxiety, depression, and sleep. It can also elevate the health-related quality of your life. |
| Resistance Exercise: A person who is less active throughout cancer treatment and recovery frequently experiences muscle loss. There are medications that also weaken muscles. Resistance training, often known as strength training, aids in the maintenance and development of strong muscles. Increasing muscle mass can ease daily tasks, lessen fatigue, and help you balance better. Moreover, it can aid in the fight against osteoporosis, a condition where certain cancer treatments can weaken the bones. | 2x per week 2 sets / 8-15 reps | Cancer-related fatigue, physical function, lymphedema, and bone health. It can also elevate the health-related quality of your life. |
| Combined Program: Cancer patients and survivors should moderate aerobic exercise for at least 150-300 minutes per week OR vigorous aerobic exercise for at least 75-150 minutes per week. They can even combine both, accompanied by resistance exercises twice a week. | Aerobic: 2-3x per week 20-40 minutes Resistance: 2x per week 2 sets / 8-15 reps | Cancer-related fatigue, physical function, anxiety, and depression. It can also elevate the health-related quality of your life. |
Patient Success Stories
To reinforce your confidence in cancer fitness and its many benefits, here are some success stories I have gathered from my esteemed colleagues and partner institutions.
“Maple Tree was really helpful. My trainer, Caroline, was able to push me more than I would have myself! It showed me that I could do more than I thought.”
– Dena
“I am definitely stronger physically and mentally after the Maple Tree program. I can carry my work files, and pull a 20lb cart without pain. I went dancing for the first time in a year and can do a lot of the exercises with ease that I could not do before. This program really did change my life.”
– Erin
Wondering How to Get Started?
Start Small
Weeks 3-4
After 1-2 Months:
Make Simple Habit Changes
- Take the stairs instead of the elevator.
- Set reminders for 10-minute walking breaks every hour.
- Join a walking club with friends.
- Use a treadmill or do squats, arm curls, or lunges while watching TV.
Some Key Takeaways To Remember
Work Out in a Secure Setting
Stay away from locations where germs can readily spread if your immune system has been compromised by therapy. Exercise indoors or outside in pleasant weather.
Listen To Your Body
If you don’t feel like exercising, change the length of time or intensity until you do. Do not force yourself toward exhaustion.
Eat a Healthy Diet and Drink Lots of Water
Stay away from locations where germs can readily spread if your immune system has been compromised by therapy. Exercise indoors or outside in pleasant weather.
Visit Your Physician on a Regular Basis
Your state of health may alter both during and following treatment. During your routine checkups, discuss any significant health indications, such as your blood count, with your doctor to determine whether it is still safe for you to exercise.
Frequently Asked Questions (FAQs)
What Questions Should I Ask My Healthcare Team Before Beginning My Cancer Fitness Journey?
Before you begin exercising during or following your cancer treatment, you should consider posing the following questions to your medical team (physicians, physical therapists, oncology exercise specialists).
– What kind of fitness regimen would you suggest for me?
– Do I have to avoid any particular kind of activity while receiving cancer treatment? What happens when my treatment is over?
– Could this fitness regimen evolve over time?
– Does my cancer treatment need me to stay away from the gym? Can I perform any exercises at home? Any routine activities that I can consider as exercise?
What Should be the Intensity Level for My Exercise Regime?
The intensity of your exercise regime is the amount of effort your body puts out during a workout. It measures how challenging physical activity is for you at the moment. There are three different levels of exercise intensity: mild, moderate, and intense.
Try practicing light-intensity workouts first if your team advises it is safe for you to begin exercising. Once you feel comfortable performing such exercises, you can go on to more difficult moderate-intensity workouts. When performing light-intensity activities, you generally should not feel breathless, start to sweat, or take breaks to speak or sing. When engaging in moderate-intensity exercise, on the other hand, you generally should not be breathing heavily, yet your breathing is rapid, start to sweat a little bit, and be able to speak but not sing.
What if I wasn’t Active Before My Cancer Diagnosis? How Much Should I Exercise Following My Diagnosis?
Even if you have never exercised before, it can be helpful to start right after receiving a cancer diagnosis. Work with your medical team to create a customized and safe plan. Start with two to three sessions of 10 to 20 minutes a week of exercise. Select low-intensity workouts like walking, balancing exercises, and stretching. Gradual low-intensity exercises can support a healthier lifestyle by enhancing energy levels, reducing stress, and enhancing general well-being both during and after treatment.
Keep in mind that it is all about variety. Change up the length and intensity of your workouts. Exercise for a longer period of time at a lower level on some days, as opposed to exercising consistently at the same length of time and intensity. When you are feeling especially terrific, work out for a shorter amount of time but at a slightly higher intensity. You will get the most out of your training if you mix things up.
I Have Been a Fitness Enthusiast for Years. Should I Keep Up My Usual Exercise Routine Following My Cancer Diagnosis? Can I Exercise on Days I Receive Treatment?
It is completely feasible to continue your fitness regimen after receiving a cancer diagnosis. However, you should modify it according to your condition and treatment plan. Check with your medical team for tailored guidance on what your exercise plan should look like and the diet to help support your body needs.
You can also exercise on days you receive treatment (except surgery). This means you can work out post-chemotherapy, immunotherapy, or targeted drug therapy sessions. Think about doing less strenuous things and pay attention to your body on treatment days. While adjustments might be required, regular exercise can still have positive effects on one’s physical and mental health. Work together with your medical team to find a balance between maintaining your level of activity and modifying your regimen to suit your demands as a cancer patient.
