EXERCISE & BREAST CANCEROct 12, 2023
Imagine if there was a magic pill that you could take that would make you feel better mentally and physically! That would offset any of the side effects from treatment. AND make it less likely that the cancer would return...And maybe even help you to live a longer and fuller life! Would you take it? I’m assuming that's a BIG “heck yes” from all of you!!
That magic pill my friends is called exercise! Okay, so maybe it takes more work than just swallowing a pill, but trust me exercise is life changing! Especially for someone dealing with a cancer diagnosis.
I believe that exercise is one of your most important cancer treatments. Not only for your health, but for your mindset and attitude too. Exercise is literally therapy to me! Listen, it didn't used to be. I used to hate it! So, if the thought of exercise sounds torturous to you…I get it, I’ve been there, but you can turn that around.
Think about it this way, exercising is NOTHING compared to what you have already endured with your cancer treatments! Promise! Exercising can literally save your life.
Listen to this; Studies have shown that regular physical activity can significantly reduce the risk of breast cancer recurrence. According to the American Cancer Society, breast cancer survivors who engage in moderate-intensity exercise for at least 150 minutes per week can experience various benefits, including improved physical functioning, reduced fatigue, enhanced quality of life, and a 55% reduced risk of recurrence.
To reap the maximum benefits, breast cancer survivors should aim for at least 150 minutes of moderate-intensity aerobic exercise per week (that's only 21 minutes a day) or 75 minutes of vigorous-intensity exercise.
- It can help avoid or reduce some side effects of cancer treatment, such as fatigue, weight gain, osteoporosis and lymphoedema.
- Exercise improves your long-term health, reducing the risk of heart attacks and strokes, and may reduce the risk of the cancer coming back.
- It helps your mental wellbeing by reducing anxiety, stress, depression and improving your mood.
- It may prevent or reduce the loss of muscle tone and general fitness that can happen during and after treatment
5 Different Types of Exercises and Their Benefits:
- Power Walking: Power Walking is a low-impact aerobic exercise that is accessible to most individuals. It improves cardiovascular health, helps maintain a healthy weight, strengthens bones and muscles, and boosts mood and mental well-being.
- Strength Training: Strength training involves using resistance to build and strengthen muscles. It helps increase bone density, improve balance and coordination, boost metabolism, and maintain muscle mass, which is especially important during and after breast cancer treatment.
- Hiking: Hiking combines cardiovascular exercise with the benefits of being in nature. It improves cardiovascular fitness, builds leg and core strength, reduces stress levels, and provides a sense of connection with the natural environment.
- HIIT Workout: High-Intensity Interval Training (HIIT) involves short bursts of intense exercise alternated with periods of rest. HIIT workouts are time-efficient and can be tailored to individual fitness levels. They help improve cardiovascular health, increase metabolic rate, and promote fat loss.
- Yoga/Stretching: Yoga and stretching exercises help improve flexibility, balance, and posture. They also promote relaxation, reduce stress, and enhance overall well-being. Gentle yoga practices can be particularly beneficial for breast cancer survivors, aiding in the recovery of range of motion and reducing treatment-related side effects.
Quick HIIT Routine:
- Jumping Jacks: 30 seconds
- High Knees: 30 seconds
- Push-Ups: 30 seconds
- Mountain Climbers: 30 seconds
- Plank: 30 seconds
Perform each exercise for the designated time, and rest for 10 seconds between each exercise. Repeat the entire circuit 3-4 times, gradually increasing the number of rounds as you build stamina.
Are you needing help getting started?
We all love Netflix, right? What if there was something similar to Netflix, but with workouts that you could follow along with?? Guess what? There is!! If you need this and are interested in learning more, reach out here [email protected] and I can help you get started.