When you hear the word ‘cancer,’ exercise may not be the first thing that comes to mind, but the benefits of physical activity can be crucial during treatment and recovery. Strengthening your body doesn’t just help ease the side effects of treatment, it can provide a powerful boost to your mental and physical well-being.
According to the Canadian Cancer Society, the benefits are undeniable. In addition to reducing cancer-related fatigue, staying active lowers your blood pressure, improves your appetite and helps you get a good night’s sleep. While some patients avoid exercising out of fears it might reduce their already dwindling energy levels, research has shown it has the opposite effect. This means the sooner you get started, the better you’ll likely feel.
Talk to your doctor
Before you get going, it’s important to check in with your healthcare team about what forms of physical activity are best for you and how quickly you can increase your pace. Everybody is different — as is their cancer journey — and your doctor will have vital information about how hard you can push yourself and the best ways to do it. In general, a good way to begin, according to BC Cancer, is to simply start sitting less and moving more. Ideally, you should try to build up to around 30 minutes of moderate physical of activity per day (or as close to every day as you can).
Take it one step at a time
Even if you’re used to a more active lifestyle, it’s a good idea to start out slow. Treatment for cancer takes a heavy toll on your body — don’t get discouraged if it takes you a little longer to get going. Set modest goals for yourself and increase them as your stamina improves. Try to incorporate activities you enjoy into your routine as it will be easier to stick with it.
If you’re confined to your bed for much of the day, even small activities, such as stretching your arms and legs, will improve your body’s circulation and flexibility. If you have more mobility, try taking a walk or engaging in activities around the house, such as raking the leaves, doing laundry or vacuuming. If 30 minutes is too taxing, you can break your workout up into 10-minute increments until you’re able to keep at it longer.
A few tips to keep you on your toes
Try to exercise at the time of day you have the most energy. If the weather outside isn’t agreeing with you, try walking at a nearby mall. If the exercise itself doesn’t raise your spirits, being out in a social setting might. Try to incorporate your workout into other activities. If you need to go to the store, for example, you can increase your steps by parking a little further away.
Not all forms of exercise are enjoyable. Depending on your routine, listening to music or watching TV can help you pass the time more quickly. If joint pain is an issue, try to find a pool in your area that allows you to do water exercises. Swimming is a great, low-impact way to get your body moving. Find a workout buddy who can keep you accountable and make it easier to pass the time. You’ll find a little competitive energy and comradery goes a long way.
Go easy on yourself. Getting enough exercise can be difficult at the best of times. Be patient as you work yourself back into shape. Try to push yourself a little harder every day or week until you begin to enjoy the fruits of your labour.