How to improve your fitness after cancer treatment
If you’ve been diagnosed with cancer, setting fitness goals is probably the last thing on your mind. But exercise can have a very positive impact on your health, mentally and physically, and may help you during this difficult time.
The benefits of exercise for cancer patients
In the past, doctors advised cancer patients to rest after treatment, but these days more clinicians and oncologists recommend exercise as a strategy for reducing the side-effects of treatment, speeding recovery and improving overall quality of life.
In a report published by McMillan Cancer Support, physical activity after treatment for cancer can reduce the impact of some debilitating side-effects, such as swelling around the arm, anxiety, depression, fatigue, impaired mobility and weight changes.
Tips for exercising with cancer
Keep in touch with your medical team at all time
1. Find an activity you enjoy
A salsa class or a walk in the park works wonders. You don’t have to follow a regime set at the gym.
2. Do resistance work
Easy exercises like bicep curls, squats and lunges, will help you through treatment and have a positive impact on cancer.
3. Set two goals
The first is to be physically active (i.e. low intensity, like easy walking, or even housework) for 150 minutes per week. The second goal is to build this up to a moderate intensity. This usually equates to 60–70 per cent of maximum heart rate.
4. Be flexible
Cancer can be a rollercoaster ride. Your goal is maintaining and improving health.
5. Make it a habit
The most important thing is frequency and consistency – which will help make exercise a habit. Doing something for five minutes three times a week is better than nothing.
6. Avoid swimming
After radiotherapy swimming can cause skin irritation.
7. Train at a low intensity
Avoid high intensity interval training during treatment as this can depress the immune system, which may already be weakened if you’ve had chemo, due to reduction of cells in your blood. Recommended activities include yoga, pilates, swimming, and walking.
8. Exercise to relieve stress
A punch bag or boxing gloves and pads are perfect but just don’t overdo it!
9. Listen to your body
Focus on the benefits of the exercise and don’t negatively focus on the damage you might do.
But don’t forget – before you embark on any new exercise or fitness regime, check with your doctor to ensure it is appropriate for you.