Gentle Exercises to Incorporate During and After Treatment

An evolving amount of research shows that regular exercise during and after treatment can improve physical and mental health, which is why it’s crucial for cancer patients to incorporate an exercise regimen that meets their unique needs. Regular exercise during cancer treatment can help reduce the risk of cancer recurrence, improve cardiovascular health, increase energy levels, and reduce stress, along with a variety of other benefits listed below.

The Benefits of Regular Exercise During Cancer Treatment:

  • Support optimal body and brain function
  • Reduce fatigue
  • Improve your quality of sleep
  • Boost stamina
  • Reduce anxiety and depression
  • Increase mindfulness
  • Maintain your muscle strength, bone health, and range of motion
  • Strengthen your immune system
  • Increase your appetite
  • Help you reach and maintain a healthy weight
  • Improve your quality of life
  • Improve survival rate
  • Reduce treatment side effects

Regular exercise is an important part of a cancer treatment plan. According to the current Physical Activity Guidelines for Americans, adults generally need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity each week. Each cancer patient is unique, so consult with your care team to discuss the safest exercise regimen most aligned with your capabilities during and after treatment. As always, start slow, listen to your body, and rest if needed. Physical activity is anything that gets your body moving. Don’t push yourself; take care of yourself, and stay hydrated. Even a few minutes of light exercise daily are beneficial. 

It’s also important to diversify your workouts and aim to incorporate exercises that target a large muscle group, like your thighs, abdomen, chest, and back. Including strength, stretching, and aerobic fitness exercises are all important parts of an effective exercise program. Exercises that increase your flexibility and keep the range of motion in your joints are beneficial to your health. 

Focus on aerobic and resistance exercise. Aerobic exercise helps strengthen the heart and lungs, while resistance training strengthens the muscles, helping to keep them lean and also improving bone strength. Combined, these exercises can help individuals diagnosed with cancer maintain their overall health. Always start with 2-3 minutes of warm-up exercises to get the blood flowing, help improve performance, and prevent injury. Be sure to end your exercise session with stretching or flexibility exercises while holding a stretch for at least 15 to 30 seconds, and focus on relaxing and your breathing.

Examples of Warm-Up Exercises:

  • Shoulder shrugs
  • Lifting arms overhead
  • Toe-tapping
  • Marching 
  • Knee Lifts

Examples of Aerobic Exercise:

  • Walking
  • Jogging or running
  • Bicycling
  • Swimming
  • Using a treadmill

Examples of Resistance Training:

  • Sit-ups 
  • Squats 
  • Push-ups 
  • Leg raises 
  • Planks
  • Use a resistance band
  • Exercise with light weights

Examples of Stretching:

  • Reaching overhead
  • Deep breathing
  • Bending over to touch your toes

Sources: 

Cancer.Net: Exercise During Cancer Treatment

American Cancer Society: Physical Activity and the Person with Cancer

 

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