Breast cancer is one of the most common cancers in today’s world. Oftentimes, physici
ans and medical teams are finding the cancer and initiating treatment earlier and earlier. Which is great! However, women (as well as men) are left with continued weakness, loss of muscle mass, and decreased endurance/aerobic capacity.
Lean body mass or muscle mass is important to have because the more muscle mass you have, the more strength you have. The more strength you have, the more powerful you are! You are able to run, carry groceries, run after the kids, etc. with greater ease and confidence. Additionally, decreased lean body mass (especially in cancer patients) is a predictor of mortality that can lead to continued problems in the future.
I don’t mean to scare anyone at all. That is not my goal here. I just want to make sure all breast cancer patients understand that the evidence out there shows just how important it is to have lean body mass and to incorporate strength training.
Strength training/resistance training is a safe and effective way to increase muscle mass in every single person. This includes those that have a history of cancer.
Now, this does not mean I would want you to go straight to the local gym and try to max out on every repetition. It is important to start slowly and progress from there.
The resistance training program should incorporate exercises that are somewhat challenging. Most of the research out there for breast cancer patients recommend:
Aerobic exercise for a total of 150-300 min per week at 50%-80% of max Heart rate
Resistance training of 6-14 repetition, 2-3 sets focusing on whole body, major muscle groups (hamstrings, quads, core, back, glutes, lats, etc) at least 2-3x/week
Circuit training: Cardiovascular as well as strengthening benefits
Balance training
Flexibility exercises/training
This is a VERY broad recommendation. Honestly, every single patient is different, but we HAVE to challenge ourselves to build strength. If you aren’t challenging your muscles, you will not experience hypertrophy or increased strength of the muscle fibers. If you just sit there any lift 1# hand weights for 185 bicep curls, you are not building strength. I will never complain about people moving, but know that resistance training should not be easy. It is not easy to pick up the full laundry hamper or pick up the three-year-old toddler, so your training should not be easy.
Treatment of breast cancer may incorporate chemotherapy, radiation, surgery, or a combination of these three. Women are often left with continued functional deficits, weakness, fatigue, pain. With these symptoms, it is SO easy to not move. To not work out. To not lift weights. I cannot even imagine.
How am I supposed to go to the gym if I am so tired all the time? I have severe pain in my feet, how? I can barely lift my arms and you want me to lift weights?
I know. It is tough, but I know from treating hundreds of people with breast cancer, it gets easier with time. The more you do it, the better you will feel. You were strong enough to beat cancer. You ARE strong enough to get your strength back! To get that muscle mass back!
Breast cancer survivors should be encouraged to participate in regular exercise training that incorporates some sort of strength and aerobic training. Whether you are in your 30’s, 40’s, or 70’s and older, it is important to maintain or improve your strength.
Cancer-related fatigue, neuropathy, pain, cancer cachexia, and overall weakness are terms that are used to describe the effects of cancer treatment. However, with time, commitment, and consistent training, you can decrease and even dissolve these effects.
Now, if you don’t know exactly where to begin, this is the perfect time to reach out to a clinician with a background/understanding of oncology care and exercise prescription. I would love to assist! However, there are many clinicians (ACSM/ACS certified exercise trainer, PTs, OTs) out there that can help as well. Just know that no matter what part of the journey you are on, there are people out here to help or even just to ask questions. If you are a cancer survivor and still have fitness goals to attain, reach out today. I would love to chat!
Thanks for stopping by!
Kelly
*****Medical disclaimer: All information, content, and material of this website and channel is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider
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