Did you or someone you love just recently receive chemotherapy? Radiation? Surgery?
Maybe you are someone that just finished (or even actively going through) these cancer treatments, but wants to keep a healthy/fit lifestyle.
Maybe you are a runner. CrossFit Athlete. Weekend warrior in the indoor soccer league. Or maybe just someone that wants to maintain their strength and endurance, or even get it back after radiation or chemotherapy.
According to the most recent ACSM guidelines, active cancer patients or cancer survivors should be attempting to reach 150 minutes per week of cardiovascular exercise and 2-3 days of strength training.
Exercise is crucial for our physical and mental health. Unfortunately, cancer survivors are often left with questions and minimal guidance about how to do this…..
DO NOT BE AFRAID OF EXERCISE AFTER CANCER TREATMENT
First off, exercise and rehab is good after any of these treatments. Whether it is chemotherapy or surgery, you are more than likely going to experience deconditioning or a decrease in your endurance and strength. Also, exercise has even shown to help reduce the risk of recurrence in cancer as well as decrease the symptoms of:
Peripheral Neuropathy
Chemotherapy induced fatigue
“Chemo” brain
Nausea
Fatigue
So there shouldn't be too many reasons to NOT exercise. But, it is important to start slow and progress depending on how you feel. Maybe start with just walking before you run a 5K. Or start lifting light weights before you max out on the deadlift.
Start slowly and progress based on how you feel (pain, fatigue, etc).
Exercise after cancer treatment can be intimidating especially if you are discouraged or having significant symptoms that were mentioned above (nausea, fatigue, depression, etc.). Just know it is a process. Know that exercise after cancer treatment can potentially decrease those symptoms, but will also help you get back to the lifestyle and activity level you were prior to the chemotherapy, radiation, or surgery.
Types of Exercise after Cancer Treatment
Also, it is important to incorporate both cardiovascular and resistance training before, during, and after chemotherapy or radiation. So doing something that will get your heart rate up (biking, walking, running, rowing) as well as lifting weights (bands, machines, kettle bells, body weight).
I get questions like “how hard can I work out?”
Honestly, it depends. It depends on your medical history, your prior activity/fitness level, your nutrition intake, and goals.
Ultimately, you have to listen to your body. Also, if you are unsure of what to do or how to start, reach out to a physical therapist, exercise physiologist who has some experience with cancer survivors.
Another question: “What exercises are best for me?”
And again: it depends. Depends on your treatment type, any precautions, and your goals. When it comes to resistance training, I often recommend starting with the major muscle groups. So starting with exercises that will incorporate muscles that are important for you to walk, climb stairs, pick up a gallon of milk, etc. So I would work on squats, step-ups, bridges, lat-pull downs, rows, etc.
Exercise After Cancer Treatment ranges from person to person....
The training program varies from person to person. For example, I am not going to treat my 72 year old with goals of returning to Pickleball the same as I would treat my 44 year old CrossFit athlete. Will some exercises overlap? Of course! But at the end of the program, we are working with two different cancer survivors.
Know that an exercise program should not be "cookie cutter" especially after a cancer treatment. You need a program that is specifically
for you and your impairments. You might have neuropathy and feel off balance. You might have poor endurance and only able to walk 200ft at a time. You might be on oxygen still. Whatever, you must make sure you are creating or working with a professional that is designing a program that is for you and your goals.
Can I exercise with poor balance though?
Question: “I can barely walk with a cane. I have no balance. How am I supposed to work out at my gym?”
So this is a little different. If you are having some trouble with your balance, it might be time to reach out to a physical therapist before you start running at the gym. On the other hand, this doesn’t mean you cannot get cardio at all. You could ride the recumbent bike for cardio. You can do body weight resistance training with use of arm support. You can use the resistance machines instead (knee extension machine, leg press, etc.). There are ways to adjust things if you are not ready for the treadmill or free weights. And that is okay!
Just remember….
It is better to do something than nothing. Also, remember that with time, patience, and resilience you will get your strength or mobility back. It takes some time and hard work, but you can do it.
Sounds like a lot, but I know you can do it. It will only pay off in the long run so you can get back to yourself or even stronger than your former self. Just know that exercise is crucial and imperative whether you are actively going through cancer treatment or a cancer survivor. Exercise is not something to be afraid of.
Do you or a loved one have more questions? Reach out today and I would love to help! Are you nervous to begin an exercise program after cancer treatment? Don't know how to start a program after radiation therapy? I can help. We offer in-person mobile therapy/fitness programs in Pittsburgh, but also offer wellness and strength programs via televisit. Please reach out today at 412-790-9717 or kelly@powerinmotionrehab.com if you have any questions or interested in starting a program with us today!
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