Not only is it possible to exercise if you have recently undergone or recently finished breast cancer treatment, but staying active can go a long way in improving your health and helping you face the emotional side of treatment.
The key is knowing how to adjust to your body’s current normalcy, which can be very different from your pre-cancer ability and being kind to yourself.
Exercise in patients who have overcome breast cancer has many potential benefits. In general, the vast majority of activities are safe for everyone, provided they go slowly and do not overdo it. However, getting started can be overwhelming. Here is why it is so important to stay active when it comes to cancer, the potential downsides, and what you need to know to start your training routine.
What benefits does exercise bring to cancer patients?
If you have been diagnosed with breast cancer, you should try to stay active for at least four hours a week. The most active cancer survivors were about 40 percent less likely to die compared to those who were sedentary, according to an analysis of 10 studies published in the April 2019 issue of Breast. Breast science shows that regular exercise is also linked to a 40 to 50 percent lower risk of breast cancer recurrence.
Exercise helps keep excess fat at bay. That’s important since adipose tissue contains estrogen, the hormone that stimulates the growth of many breast cancers, according to the non-profit organization BreastCancer.org.
And that is just the beginning. Science shows that when you are active during and after your breast cancer journey, you will get other important benefits such as:
Fewer treatment side effects
Being active can ease chemotherapy-related nausea, reduce the risk of blood clots, and fight constipation.
You have more energy
People who exercise during breast cancer treatment report that they have up to 50 percent less fatigue compared to those who are sedentary.
Improve your mood
Patients with breast cancer who follow a regular exercise routine have a significantly better quality of life and less anxiety and depression than those who are not active, concluded a review of 61 studies published in December 2018 in the Archives of Physical Medicine and Rehabilitation. .
Favors range of motion
Targeted stretching exercises can relieve tension in the arm and shoulder muscles that can develop from scar tissue related to surgery or radiation.
Healthier bones
Treating breast cancer can increase the risk of osteoporosis, but weight-bearing exercises like walking, jogging, and strength training can help combat bone loss.
Stronger muscles
Resistance exercises can play an important role in helping you regain your strength and facilitate daily activities. They will also help prevent muscle loss that can occur as a result of treatment.
Improve your rest
Exercise is a known insomnia fighter, even for people with breast cancer, according to the April 2017 findings from Breast Cancer Research and Treatment.
Are There Risks When Exercising With Breast Cancer?
Experts agree that it is safe to exercise during and after cancer treatment. But it is important to follow the instructions or precautions established by your doctor, start at an easy pace and gradually increase the intensity.
Surgery, chemotherapy, and radiation can put you at risk for lymphedema, when the soft tissues in your arm, hand, trunk, or breast fill with fluid. This fluid can accumulate and not be drained properly, causing swelling in the arm and sometimes pain and even an increased risk of infection of the skin on the arm. It is important to respect what your body is going through or what has happened while facing a cancer diagnosis.
There is some concern that lifting heavy loads or doing many repetitions could increase the risk of lymphedema. Starting with very light weights and gradually increasing the intensity is not believed to increase the chances of lymphedema, according to BreastCancer.org. There is very little risk of developing lymphedema from routine or guided physical activity, and in fact, such activity may be helpful in possibly preventing lymphedema. That is true even if you had surgery or radiation to your underarm lymph nodes.
It’s also important to note: Although regular exercise can be very helpful in managing treatment-related fatigue, there may be times when you’re too shocked to exercise. If that’s the case, don’t push yourself.
The best exercises for breast cancer and which ones to avoid
Once you have received the green light from your doctor that you are OK to start exercising, increase to at least 30 minutes of daily activity, according to the National Comprehensive Cancer Network.
Immediately after surgery, patients should follow the guidelines given by their breast surgery team regarding when it is safe to resume exercise. Once patients are medically cleared to exercise, the ideal is to gradually increase both aerobic and anaerobic exercise.
Walking is a good place to start. It’s easy to set a goal, either with distance or number of steps and see how you improve. Once you start and find confidence in being active, try something else. Other activities, according to BreastCancer.org, may include:
- Running or jogging
- Cycling
- Dance
- Swimming laps with kickboard
- Yoga, with some modifications
- Tai Chi
- Pilates
- Weight lifting and resistance exercises, initially under the guidance of a physical therapist.
Starting your workouts with a physical therapist specializing in cancer treatment can be particularly helpful. We always teach slow progress of exercise, especially if the patient was sedentary before the cancer diagnosis.
What are the exercises you should avoid?
Activities that stress your arms and shoulders can be dangerous for a time. You should consult your doctor or physical therapist specialized in oncology before trying exercises such as:
- Swimming laps with arm movements.
- Push-ups or pull-ups
- Resistance band exercises
- Rowing or elliptical machines
- P90X
- Tennis
- Cross country ski