Getting and keeping your body in the best shape possible will help you stay strong mentally and physically during your cancer treatment.
For these reasons, many of the leading organizations—the American Cancer Society, the World Cancer Research Fund, the American Institute for Cancer Research, the American College of Sports Medicine, and the US Department of Health and Human Services—are all on the same page about the benefits of physical activity during and after cancer treatment.
Exactly what kind of exercise is best when you are going through cancer treatment or afterward depends on many factors including what, if anything, you were doing before your diagnosis, your current fitness level and goals as well as the type of cancer you have and how it’s being treated. For example, swimming is not a good idea during radiation treatment because the chlorine may irritate radiated skin.
Here’s a snapshot of some of the exercises you can try during and after cancer treatment along with their proven benefits. These can be mixed and matched to create a full body and mind workout. Be sure to talk to your medical team for the best plan of action.
Moderate aerobic exercise, such as brisk walking, cycling, jogging or swimming are important parts of any exercise regimen largely because they get your heart rate up. Gardening and house cleaning count too!
Benefits: Aerobic activity can improve your mood by boosting levels of the brain’s feel good chemicals called endorphins. It also helps to keep your weight down. Studies show gaining weight during and after treatment raises the risk of a cancer recurrence. It’s also a serious fatigue fighter. The National Comprehensive Cancer Network points out that such exercise reduces fatigue by 40% to 50% during treatment.
Rx: Aim for 30 minutes of aerobic exercise five days a week or more. This doesn’t have to be all in one spurt; it’s fine to break-up your aerobic activity into shorter intervals throughout the day. Always listen to your body.
Yoga integrates movement, meditation and breathing for a full mind-body workout.
Benefits: Yoga helps reduce treatment-related fatigue, but that’s not all. Women with breast cancer who participated in yoga exercises that incorporated controlled breathing, meditation, and relaxation reported better general health and had lower levels of the stress hormone cortisol, when compared with women who simply stretched, according to researchers from the University of Texas MD Anderson Cancer Center in Houston. Other benefits of yoga include improved balance and flexibility.
Rx: In this study, participants attended one-hour yoga classes, three days a week throughout their six weeks of radiation treatment. Many DVDs are available so you can practice at home. Many cancer centers offer free yoga classes. Ask your doctor what is available.
This ancient Chinese practice incorporates gentle body movements, meditation, and synchronized breathing.
Benefits: Tai chi improves balance, which can prevent falls, and improves sleep quality. Many women with breast cancer often report trouble sleeping. Women with breast cancer who practice tai chi have lower levels of inflammation, which reduces recurrence risk.
Rx: Consider practicing tai chi for 15 to 20 minutes in the morning guided by DVD. If you find you enjoy tai chi, look into local classes.
Pilates, lifting weights, working with a machine or resistance bands and other types of strength training tone and build your muscles.
Benefits: Cancer can cause loss of muscle mass that results in fatigue. Strength training rebuilds this muscle and gives you more energy. What’s more, strength training can help lower blood pressure, build upper body strength and improve flexibility. And that’s not all: Participants in one study out of MD Anderson also reported improvements in overall health-related quality of life social support, insomnia and overall musculoskeletal symptoms. Women with breast cancer can also learn specific moves to help prevent lymphedema, a chronic arm swelling that occurs with lymph node removal.
Rx: Include strength-training exercises in your regimen at least two days per week.
The sooner you start exercising, the better you'll feel, but there are some overarching caveats. First, do no harm. Speak with your doctor to find out if exercise is OK for you and seek expert advice on what types are most appropriate. Always listen to your body. Take a time-out of you don’t feel well or have a fever.