Cancer Patients Benefit in Multiple Ways from Exercise

• Keeping up with some simple exercises can improve your quality of life before, during, and after cancer treatment. And it only takes about 20 minutes a day.

  Research shows that moderate-intensity exercise can have big benefits for cancer survivors—including during treatment. Those benefits may include:

  • Less fatigue and stress
  • Improved response to treatments
  • Fewer side effects during treatment
  • Increased appetite
  • A lower risk of cancer recurrence
  • Reduced mortality rates
  • A lower risk of cardiovascular disease

  One of the most challenging side effects of cancer is cancer-related fatigue (CRF). Different from fatigue that everyone has felt, cancer patients describe CRF as an overwhelming feeling that hits without warning and affects their daily life.  

  That’s why Fox Chase’s cancer-related fatigue group incorporates exercise in its 12-week program.  Our multidisciplinary approach includes education about mindfulness, diet and lifestyle, as well as group exercise sessions.  

  Get started safely

  If you’re beginning an exercise program during cancer treatment, start slowly and ease into a safe, moderate-intensity routine with help from your care team. A physical therapist can assess your condition and suggest safe exercises that meet your needs, including modifications, if needed. Your care team will also keep an eye on blood counts, particularly if patients are still undergoing treatment.

  The recommended target for physical activity for cancer patients is the same as for the general population: 150 minutes of moderate-intensity exercise a week is all it takes.

  Most programs start with walking, if the patient is able. It’s easy to do anywhere—with no special equipment. For people who aren’t able to walk, chair exercises can help to build up strength and endurance.  

  Over time, the goal is to increase your exercise intensity to a moderate level. With walking, that means moving fast enough so you are a little breathless but not short of breath. You might walk a little longer or a little further each day until you meet your goal.  

  Another common goal: Resistance training twice a week. Resistance training, or strength training,  equipment can be as simple as using small weights or exercise bands or simple exercises that use the body’s own weight to build strength. Moving exercises such as yoga and tai chi can reduce stress as well as build muscle strength, incorporate stretching, and improve balance, which can be an issue after surgery or treatment.

  Resistance training may not be safe for some patients. Make sure to check with your health care team before getting started.

  Stick with it

  For people with cancer, regular physical activity can have many benefits. But starting—and sticking to—a new routine can be a challenge. Keep these tips in mind: 

  • Start simply. Walk if you can; do chair exercises if you can’t. Start at whatever level you are now. Get rid of the “shoulds” and the “But I used to be able to (fill in the blank).” Be in the moment.
  • Get an exercise buddy. You’re more likely to exercise because you don’t want to let the other person down.
  • Find a class or a training program through YMCAs, fitness centers, and teachers who offer exercise programs and classes for cancer patients. There are even groups that help cancer patients train to do a marathon.
  • Set goals and gradually increase what you do each week.
  • Track your progress by writing down what exercise you did and how you felt. This helps motivate you to continue exercising.
  • If you missed yesterday, just start again today.
  • Give yourself credit for improving over time, even if your current exercise abilities don’t match up with what you used to be able to do.
  • Fit smaller exercise bursts into your day. If you are watching TV, get up and do something whenever a commercial comes on: march in place, do arm exercises, or stretch.
  • Over time, increase the intensity by, for example, bringing your arms over your head while you are marching in place. It can make a big difference.
  • Add stretching of your major muscle groups to your program. Stretch only as far as you can without feeling pain or tensing up. Plus, remember to breathe while you stretch.

  Even if you don’t meet your fitness goals, any amount of physical activity can still offer benefits. Listen to your body, and share any concerns with your health care team.