Returning to Exercise after Cancer Treatment
An exercise program can help reduce cancer treatment side effects such as fatigue, neuropathy, decreased range of motion, weakness, lymphedema, and depression.
One important thing to keep in mind is your exercise plan should be started very carefully. The National Institutes of Health (NHI) have shown that “increasing physical exercises is associated with a lower risk of 13 types of cancer”.
Cancer.Net: The Importance of Exercises reports “as soon as you have medical clearance, you should start walking. It may seem counter-intuitive, but physical activity, even as gentle as walking, will help boost your energy and improve your ability to tolerate treatments”.
Walking a short distance first will help you build up your endurance until you are able to walk everyday. As long as your energy levels are high, try to walk a little farther each day until you are able to walk for 30-45 minutes.
Here are Cancer.Net: 8 steps to starting exercise After Cancer Treatment. These steps will help you stay safe and progress your exercise regime accordingly.
Gain medical clearance before you start to exercise. Talk with your doctor about the treatment side effects. Different treatments will have different side effects. Some treatments may contribute to dehydration, balance issues, joint or muscle soreness, or lymphedema. Knowing these side effects can help shape your exercise plan in order to fit your needs.
Set clear goals. Each goal you make should be SMART: Specific, Measurable, Attainable, Relevant, and Timely. No matter what goals you set, you can adjust them to reflect changes in your health, work, and family life.
Exercise when your energy levels are high. Your pain and fatigue levels can change from day to day or even from hour to hour. Track your energy level throughout the day to find your best time to exercise. For example, if you usually have more energy in the afternoon, that’s when you should exercise.
Keep your routine flexible. Please listen to your body. If you are having a tough day and trouble getting going, don’t beat yourself up over it. It’s okay to adjust your exercise routine as you work through the physical or emotional side effects of your treatment and journey.
Be patient. This is likely the hardest part for most people. Each patient’s body is going to heal and adjust to exercise at it’s own rate. If you had a higher fitness level pre-treatment, it may contribute to a faster recovery. However, if you are new to exercise, be gentle with yourself and slowly progress into your new routine. The results will come, just keep going. As you start to feel better there are always things you can add to increase the difficulty of your current exercise program.
Choose to walk. Walking is a great way to get moving. As little as 15 minutes a day can improve your mood. Starting gentle walks around your house is a great way to begin walking and a good way to regain your strength. Additionally, finding a friend or family member to walk with is a great way to keep yourself accountable and on a program. The camaraderie and support of a small group can make taking care of your health enjoyable and fun.
Check in with your doctor and/ or oncologist regularly. Your health and recovery process is always changing. It’s important to have these professionals monitor your blood count, muscle and joint pain, nausea, and fatigue.
Ask for help. Once you have received the ‘go ahead’ from your doctor to commence exercise, make sure you ask them if there are any restrictions or precautions. You can expect an exercise program to include breathing exercises, stretching, aerobic exercises, strength training, and balance exercises. Your physician or specialist will be able to recommend qualified exercise providers, physiotherapists, or trainers who can build an exercise program for your specific needs.
If you are dealing with the effects of lymphedema there are a few other considerations from an article in BreastCancer.org:Lymphedema and Exercise. This article contributes additional information to the aforementioned. BreastCancer.org:Lymphedema and Exercise emphasizes “some experts believe that exercise may even play a role in rehabilitating the arm so that it can better withstand the day-to-day stresses that cause lymphedema”.
If possible, work with your doctor, physical therapist, occupational therapist, nurse, massage therapist, or other health care provider who specializes in lymphedema management and breast cancer rehabilitation. This will help you avoid injury or aggravation to the recovering arm.
Your plan should be individualized to meet your needs and fitness level. No one plan is going to fit everyone, and your exercise program should be tailored to your specific needs and symptoms. If you’re undergoing chemotherapy or taking other medications with side effects, there may be times when you don’t have the energy to exercise, and that’s okay.
Again, start slowly and cautiously, take frequent breaks, and use your arm as a guide. It will be important to listen to your body in order to pace yourself.
Watch your arm, hand, and upper body during and after physical activity for any changes in size, shape, tissue, texture, soreness, heaviness, or firmness. These symptoms may indicate you pushed it a little bit too hard today.
Lower body and core exercises targeting your abs, back, and pelvis can affect your upper body. If you are completing core exercises, please pay close attention to the position of your wrist, elbow, and arm. Weight bearing through these joints during planks or other core exercises can be aggravating. Similarly, if you are training lower body using a leg press, be cautious with how hard you are squeezing the hand grips.
Be aware that not all exercise programs for cancer survivors will meet your needs, and some may be risky. Make sure you check each program before taking part. If you are unsure about the level of difficulty or type of exercises involved, please verify them with your therapist first.
If you don’t have access to a doctor or therapist with expertise in lymphedema, whether due to location or cost, ask another physical therapist or health care provider to consult with you. Your health and safety come first. If it means delaying the start of your exercise program by a day or two, it is well worth it to make sure you will be safe as you complete the exercises.
Returning to exercise after cancer treatment can seem daunting at first and it is not without its precautions. However, the benefits of exercise, when executed safely, will help you do more throughout the day and contribute to improved mood.
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References
Cancer.Net: The importance of Exercise
Increasing Physical Activity Lowers Risk of 13 Types of Cancers