Exercise after breast cancer is not just about regaining physical strength; it’s a crucial component of recovery and long-term health. Safe workouts for cancer patients can enhance quality of life, reduce recurrence risk, and improve overall well-being. Whether you’re considering exercising during cancer treatment or looking to rebuild after, understanding the best practices is essential. This comprehensive guide explores how exercise can aid in breast cancer recovery and prevention, offering practical advice tailored to your journey.
The Importance of Exercise After Breast Cancer
Regular physical activity plays a significant role in recovering from breast cancer. Exercise can help manage side effects of treatment, such as fatigue, depression, and lymphedema. It also contributes to improving cardiovascular health, muscle strength, and flexibility.
Benefits of Exercising During Cancer Treatment
- Reduces Fatigue: Contrary to intuition, moderate exercise can decrease treatment-related fatigue.
- Enhances Mood: Physical activity releases endorphins, improving mood and reducing anxiety.
- Maintains Muscle Mass: Helps in preserving muscle strength lost during treatment.
Long-Term Benefits
- Reduces Recurrence Risk: Studies suggest that regular exercise lowers the chance of cancer returning (McTiernan et al., 2019).
- Improves Survival Rates: Active survivors often have better long-term outcomes.
Read More: Breast Cancer Treatment Side Effects
Safe Workouts for Cancer Patients
Safety is paramount when embarking on an exercise routine after breast cancer. Understanding your body’s limits and consulting healthcare professionals ensures that your activities are both safe and effective.
Consult Your Healthcare Team
Before starting any exercise programme, discuss your plans with your oncologist, surgeon, and physiotherapist. They can provide personalised recommendations based on your treatment and recovery stage.
Start Slow and Gradual
- Begin with Low-Impact Activities: Walking, gentle yoga, and stretching are excellent starting points.
- Listen to Your Body: Pay attention to signs of fatigue or discomfort.
- Set Realistic Goals: Gradually increase intensity and duration over time.
Focus on Flexibility and Strength
- Range-of-Motion Exercises: Especially important if you’ve had surgery affecting the shoulder or arm.
- Strength Training: Use light weights or resistance bands to rebuild muscle mass.
Read More: How Can You Reduce Your Risk of Breast Cancer?
Exercising During Cancer Treatment
Engaging in physical activity during treatment can be beneficial but requires careful consideration.
Tailored Exercise Plans
- Fatigue Management: Short, frequent bouts of exercise may be more manageable.
- Adjust to Treatment Cycles: Energy levels may fluctuate; adapt your routine accordingly.
Precautions
- Avoid Public Gyms: To reduce infection risk if immunity is compromised.
- Hydration and Nutrition: Ensure adequate fluid and nutrient intake to support activity.
Read More: Do You Have The BRCA Gene That Causes Breast Cancer?
Exercise After Surgery
Post-surgical exercise focuses on regaining mobility and preventing complications.
Post-Mastectomy Exercises
- Arm and Shoulder Movements: Prevent stiffness and improve range of motion.
- Deep Breathing Exercises: Enhance lung capacity and relaxation.
Lymphedema Considerations
- Compression Garments: May be recommended during exercise to prevent swelling.
- Gentle Massage Techniques: Can assist in lymph fluid drainage.
Integrating Mind-Body Practices
Mind-body exercises can aid in holistic recovery.
Yoga and Pilates
- Improve Flexibility: Gentle poses enhance mobility.
- Mindfulness: Breathing techniques reduce stress.
Tai Chi and Qigong
- Balance and Coordination: Slow movements improve stability.
- Energy Flow: Promotes a sense of well-being.
Read More: Real Talk About the Stages of Breast Cancer
Role of Nutrition and Genetics in Recovery
A balanced diet complements exercise in recovery and prevention.
Nutritional Support
- Antioxidant-Rich Foods: Fruits and vegetables support immune function.
- Lean Proteins: Aid in muscle repair.
Read More: Can Low-Fat Diets Reduce Your Breast Cancer Risk?
CircleDNA Premium DNA Test
Understanding your genetic predispositions can further personalise your recovery plan. The CircleDNA Premium DNA Test offers insights into your genetic risk factors and nutritional needs. By analysing over 500 reports across 20 categories, including disease risk and diet recommendations, it empowers you to make informed decisions about your health.
Psychological Benefits of Exercise
Physical activity also supports mental health during recovery.
Stress Reduction
- Endorphin Release: Exercise promotes feelings of happiness.
- Improved Sleep: Regular activity can enhance sleep quality.
Social Interaction
- Group Classes: Provide support and camaraderie.
- Community Events: Participating in walks or fundraisers fosters connection.
Read More: How to Best Support Your Loved One Going Through Breast Cancer Treatment
Guidelines for Safe Exercise
Adhering to safety guidelines ensures maximum benefit with minimal risk.
Monitor Intensity
- Moderate Intensity: Aim for activities that elevate heart rate but still allow conversation.
- Use the Borg Scale: Rate perceived exertion to gauge intensity.
Stay Hydrated and Protect Your Skin
- Hydration: Essential for all exercise, particularly if undergoing treatment.
- Sun Protection: Wear sunscreen and protective clothing during outdoor activities.
Read More: What Angelina Jolie’s Breast Cancer Story Teaches Us About Cancer Prevention
Overcoming Barriers to Exercise
Challenges may arise, but strategies exist to overcome them.
Fatigue Management
- Energy Conservation: Prioritise activities and rest when needed.
- Short Sessions: Break exercise into manageable intervals.
Motivation
- Set Achievable Goals: Track progress to stay motivated.
- Seek Support: Engage friends or join support groups.
The Connection Between Exercise and Prevention
Regular physical activity not only aids recovery but also plays a role in reducing the risk of developing breast cancer.
Mechanisms of Risk Reduction
- Hormonal Regulation: Exercise can lower oestrogen levels linked to breast cancer.
- Weight Management: Helps maintain a healthy weight, reducing risk factors.
Read More: What Are The Three Types of Breast Sarcoma?
Personalising Your Exercise Plan
Individualisation ensures your exercise routine meets your specific needs.
Assess Personal Health Factors
- Medical History: Consider any other health conditions.
- Genetic Insights: Use information from genetic testing like the CircleDNA Premium DNA Test to tailor your plan.
Professional Guidance
- Physiotherapist Consultation: For personalised exercise prescriptions.
- Certified Trainers: Look for those experienced with cancer recovery.
Read More: Why Is Inflammatory Breast Cancer Diagnosed Relatively Late?
Embracing a Holistic Approach
Combining exercise with other healthy lifestyle choices enhances overall well-being.
Balanced Diet
- Whole Foods: Emphasise unprocessed foods.
- Limit Alcohol: Reducing intake lowers risk.
Regular Screenings
- Follow-Up Appointments: Stay on top of medical check-ups.
- Self-Exams: Remain vigilant for any changes.
Conclusion
Exercise after breast cancer is a powerful tool for recovery and prevention. Safe workouts for cancer patients, when tailored to individual needs, can improve physical and mental health outcomes. Whether you’re considering exercising during cancer treatment or starting anew post-recovery, understanding safe practices is key.
Empower yourself with knowledge and personalised insights. The CircleDNA Premium DNA Test can guide you in understanding your genetic makeup, influencing how you approach exercise and nutrition during recovery. By embracing a holistic approach that includes safe physical activity, you take proactive steps towards a healthier future.
References
- McTiernan, A., Friedenreich, C. M., Katzmarzyk, P. T., Powell, K. E., Macko, R., Buchner, D., … & Piercy, K. L. (2019). Physical activity in cancer prevention and survival: a systematic review. Medicine & Science in Sports & Exercise, 51(6), 1252-1261.
- Schmitz, K. H., Campbell, A., Stuiver, M. M., Pinto, B. M., Schwartz, A. L., Morris, G. S., … & Patel, A. V. (2019). Exercise is medicine in oncology: engaging clinicians to help patients move through cancer. CA: A Cancer Journal for Clinicians, 69(6), 468-484.
- Courneya, K. S., & Friedenreich, C. M. (2011). Physical activity and cancer: an introduction. Recent Results in Cancer Research, 186, 1-10.
- Patel, A. V., Friedenreich, C. M., Moore, S. C., Hayes, S. C., Silver, J. K., Campbell, K. L., … & Schmitz, K. H. (2019). American College of Sports Medicine Roundtable Report on Physical Activity, Sedentary Behavior, and Cancer Prevention and Control. Medicine & Science in Sports & Exercise, 51(11), 2391-2402.
- Winters-Stone, K. M., Battaglini, C. L., & Schmitz, K. H. (2019). Exercise Effectiveness Across the Cancer Experience: A Systematic Review of the Literature. Journal of Oncology, 2019, 1-17.
