Exercise guidance for people with cancer

No doubt you’ve heard that it’s important to eat well and exercise regularly even before you received your cancer diagnosis. While a balanced diet provides the essential nutrients your body needs to function optimally, regular exercise strengthens your muscles and bones and reduces the risk of chronic diseases (not to mention the extra perks of improving mental health by reducing stress, anxiety, and depression). As you can imagine, following these guidelines while you’re in treatment is just as important, despite the challenges you might face in doing so.

For those who were physically active prior to their diagnosis, continuing with a fitness routine might prove to be difficult but more achievable than for those who are starting from scratch. That’s okay—we’re aiming for progress over perfection. If you don’t know where to get started, your Jasper counselor can help put together a plan that’s suited to your unique needs and obstacles—if you haven’t already, schedule some time with one today.

What to aim for

The general guideline for adults is as follows:

• Achieve 150 minutes of moderate-intensity cardio exercise per week
• Do 2 sets of 10 strength-building exercises, twice per week

150 minutes can be broken down into 30 minutes five times per week, or 20-25 minutes seven times per week. If 30 minutes of exercise seems daunting, you can break it down into 3 times for 10 minutes each time. Find what works for you. The main goal is to increase overall movement and build slowly. This handy guide can help you orient yourself as well. 

Benefits of exercise during treatment

Movement is safe and effective for all types of treatment and diagnoses, but make sure you speak with your oncology team before starting a new fitness routine or increasing what you are currently doing. A regular exercise regimen is also recommended for patients experiencing lymphedema.

There are numerous benefits to exercising regularly while in active treatment.

Combating fatigue

The best way to combat fatigue is to aim for 150 minutes per week of cardio moderate-intensity exercise and two resistance training sessions per week. Not only can exercise be immediately effective at helping you battle fatigue, it will help you fall asleep quicker and stay asleep longer at the end of the day.

Building muscle mass

One of the primary reasons exercise is important during treatment is that it helps you maintain and improve your muscle mass so that you can enjoy the same physical function as you did prior to starting treatment. This can be everyday things like: lifting heavy objects, going up and down stairs, getting in and out of bed and playing with young family members. You want your body to feel strong and prepared for any accidents, as well. In the event of a fall or emergency, your body needs to react quickly and exercise will help it maintain the agility needed to do so safely.

Maintaining bone density

Cancer treatments and long-term medications such as aromatase inhibitors can impact bone density. Over time, this can put you at risk for osteoporosis long-term. Exercise is safe and effective to help maintain bone density throughout treatment and beyond. Weight-bearing exercises like weight lifting put stress on the bones, stimulating them to become stronger and denser. 

How to get started with exercise while in treatment

Before you hop on the treadmill or pick up a pair of dumbbells, there are a few important factors to consider: 

• Always get clearance from your medical team
• Follow guidelines and restrictions based on surgeries or other treatments that may impact physical movement
• Start with where you are. If you weren’t physically active before the diagnosis, start slowly and gradually build intensity and frequency
• It’s expected to experience muscle soreness 2-4 days after exercise. If soreness persists longer than 7 days, decrease the frequency and intensity of your exercise routine
• If you are experiencing neuropathy in your hands, consider low-impact strength training and choosing resistance bands over dumbbells. If you experience neuropathy in your feet, incorporate balance exercises and lower body strengthening exercises
• Pace yourself and try to have fun—you’re more likely to stick to exercise long term if you pick something you enjoy doing!

Small steps, big results

Incorporating exercise into your cancer treatment journey can significantly improve your quality of life. By following these guidelines and consulting with your healthcare provider, you can safely and effectively maintain your physical and mental health. Remember, small steps can lead to big results, so start slowly and gradually increase the intensity and duration of your workouts. With dedication and perseverance, you can build and maintain your strength and overcome the challenges of cancer treatment.