Recently, the benefits of exercising both during and after cancer treatments has begun to be promoted by oncologists and their teams. Some studies have shown it can fight treatment-related fatigue and even help improve the chance at survival for some.
Beginning to work out with cancer can be tricky, it’s not as simple as going for a run or lifting some weights. Cancer.net put together five tips for starting an exercise routine.
1. Learn about the physical activity recommendations.
For adults, the U.S. Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. The guidelines also recommend 2 days of full-body strength training.
2. Use a variety of exercises.
There are different types of exercise. An effective exercise plan will include a variety of types of exercise to have the best benefit for the whole body.
- Aerobic training. Activities like walking and running are great aerobic exercise. But activities of daily living (ADLs), such as laundry, bathing, dressing, or cooking, may be your starting point.
- Resistance training. Although resistance training is one of the most important types of exercises during and after cancer treatment, it’s not done enough. Movements such as standing up from a chair or toilet, climbing stairs, and carrying grocery bags all require muscle. Resistance exercise, which can help reduce fatigue and improve body function, will make these tasks easier.
- Core training. Core training is the basis of movement. The muscles around the middle of your body, from just under the ribs to a few inches below where your hip bends, are your core. These muscles are used in every single movement your body makes, even rolling over in bed.
3. Train for your life by using functional fitness.
Think about the movements that you need to accomplish in your life and train for them. For example, if you need to bring laundry from one level of your home to the next, start by moving an empty laundry basket or small pile of towels multiple times to activate the needed muscles. If you find it difficult to carry groceries, train with a sack that has just a few small canned goods.
4. Remember to refuel your tank.
Hydration and food, especially protein, is key to recovery after exercise and resistance training. Exercise also has a powerful role in improving the quality of sleep, which also aids recovery. If your body cannot recover properly from new physical exertion, it can be harder to stick with your exercise program.
5. Find an accountability partner.
Another way to make your exercise program consistent is to tell someone close to you what your exercise plan is. Then, empower that person to encourage you by asking you about it regularly, or even join you. Share your goals and ask them what theirs are.”
These tips can make it easier to create and stick to a better-for-you exercise routine. The key is to find workouts that are relevant to the specific life and battle of each cancer patient and go from there.
