Working Out With Cancer
According to the National Cancer Institute, 4 out of 10 people will be diagnosed with cancer at some point in their life. While the survival rate continues to rise, exercise has been shown to reduce the risk of recurrence in cancer patients. Regular vigorous physical activity can also improve mood, sleep, and energy levels, as well as lessen anxiety and treatment-related side effects. Sam Mayercik had thyroid cancer in 2006 and remembers how much a simple walking routine helped her, “I knew it was a big part of my healing.”
While movement is good for the body, the side effects of cancer treatments can make it tricky to maintain an exercise routine, so it may require a few tweaks. Decreased muscle elasticity, strength and endurance, and an altered sense of balance and coordination are the most common side effects. To what degree they happen can vary by age, level of fitness and cancer treatment protocol.
Lori Stoll started treatment for stage 3 breast cancer in early 2018. She recalls “I felt weak after treatments, so my body had to go slow and take it easy even though my mind wanted to run and lift like I did prior [to treatment].” But instead of pushing for a personal record, Stoll just focused on giving her body what it needed and made a full recovery.
Resistance training can help preserve muscle and bone mass during and after treatment. Focus on recruiting large muscle groups using compound movements like squats, lunges, deadlifts, pushing and pulling.
Gentle yoga, Tai Chi or Pilates can be gentle ways to regain flexibility and coordination, and tend to be easy on the body. Since cancer is a disease of inflammation, these anti-inflammatory activities are a great way to curb inflammation and help the body find balance.
Aerobic activity such as water aerobics, walking, cycling or running helps build mitochondria, the fuel cells in our bodies that convert the energy stored in our fatty tissues. Studies have linked increased mitochondria with lower incidences of cancers and cysts. Aerobic exercise also helps build endurance and good circulation.
Don’t be surprised if workouts feel a lot harder than they used to. Muscles aren't as strong or elastic, endurance is lower and post-workout recovery tends to take longer. Surgical scars can also pose some challenges, because those tissues are less flexible and can often be tender. Certain movements, such as pushing and pulling, can be tricky due to limited mobility. Be mindful of how movements feel around scars, ports or surgical reconstructions. Stretching and scar self-massage are great options for rest days.
Patients report feeling dramatically different day to day, with fluctuating energy levels or fatigue being the most common. While some can only manage to do routine activities, others are able to do more. “Some days I could not walk across the room. It was total exhaustion,” says Karen Mathis, who recovered from uterine cancer in 2019. “Other days I felt good but would tire out just doing normal things.”
Try not to expect too much of yourself. It can be hard to predict how your body will respond to treatment. Energy levels, strength and endurance will likely fluctuate day to day, so be flexible in your routine.
People who need help staying consistent can lean on a workout buddy or fitness professional for support, making sure you are comfortable with their Covid protocols. Online trainers offer safe and effective workouts for the immunocompromised.
For those starting an exercise routine, it is best to start off easy and listen to your body. Focus on staying consistent and choose activities you will enjoy. Make note of how you feel during and after exercise before you make adjustments. Increase exercise frequency, intensity and duration slowly, since the body takes longer to adapt during treatment.
Regardless of how you choose to exercise, listen to your body and be patient with yourself. Exercise is like medicine, and dosage makes all the difference.