Aerobic Exercise, Stretching, and Strength Training Advised for Breast Cancer Survivors

By Vera Viner

Breast cancer survivors often feel relieved after finding out they are cancer-free. One of the biggest goals these men and women have after recovery is to reduce their risk of breast cancer recurrence as much as possible.

One major way to reduce risk of cancer recurrence is to incorporate exercise into your everyday life. Physical activity performed on a regular basis along with a healthy diet have been shown to reduce cancer risk based on multiple studies.

“Several recent studies suggest that higher levels of physical activity are associated with a reduced risk of the cancer coming back, and a longer survival after a cancer diagnosis,” Dr. Kerry Courneya, professor and Canada Research Chair in Physical Activity and Cancer at the University of Alberta, told WebMD.

However, being significantly overweight and declining to workout has been associated with a higher risk of recurrence and mortality. Staying sedentary should be avoided if at all possible. If you are feeling fatigued, try a simple exercise like stretching or a short 10-minute walk.

“The relationship between physical activity and breast cancer incidence has been extensively studied, with over 60 studies published in North America, Europe, Asia, and Australia,” reported the National Cancer Institute. “Most studies indicate that physically active women have a lower risk of developing breast cancer than inactive women.”

The three different types of fitness routines cancer survivors should incorporate are: aerobic exercises, resistance training, and flexibility activities like stretching. By incorporating more flexibility training, your body will be more mobile and function correctly.

Aerobic exercise is also vital for a strong cardiovascular system and it will help you lose excess pounds to decrease cancer risk. Make sure to walk daily, bike outdoors or on a stationary bike, swim in your local pool, or jog regularly. Resistance training such as lifting weights will go a long way to increasing muscle mass. Often cancer patients lose muscle mass and gain fat in its place, so resistance exercises could prevent these problems.

“Ideally, cancer survivors should do aerobic exercises and weight training,” Courneya said. “Both types of exercise are critical to the overall health and well-being of cancer survivors.”

The American Cancer Society recommends people to exercise moderately to vigorously for 30 to 60 minutes five times per week. Feel free to start slowly and work your way up to these goals if you’ve never been physically active before.

It’s important to remember that you don’t need to join a gym to be physically active. All you really need is a good pair of sneakers and possibly a watch or pedometer to track how much you’ve been walking every day.

Even if you’re trying to exercise at home, there’s plenty to be done. You can get an exercise mat and use some YouTube stretching exercises. With a light pair of hand weights, you’ll have all you need to remain happy and healthy!

If you are a breast cancer survivor, talk with your oncologist to create an exercise program that’s right for you. You didn’t go through this disease to come out on the other side and sit back on the couch. Make sure to start moving!