Physical Exercise
What is physical exercise?
Physical exercise involves movement of the body to achieve and maintain a healthy condition and state of physical fitness. People exercise for aerobic training, to increase strength and cardiopulmonary capacity, and/or to improve flexibility. Exercise is also used as therapy to improve overall energy and vitality, to lose weight, relieve stress and anxiety, and restore the body to a state of health.
Can exercise help people with cancer?
Exercise is an effective activity for many people with cancer. In addition to its benefits in improving energy level, mood, and functional capacity, there is growing evidence that a regular exercise program can reduce the risk of recurrence and mortality for some breast and colon cancer patients. Studies about its benefits in other cancer types are under way. Scientists are still learning about how physical activity helps cancer patients, and are studying its impact on the immune system and other physiologic processes. Most physicians agree that even modest, regular physical activity can benefit almost all cancer patients.
A summary of what regular physical activity can do for cancer patients includes:
- Reduce anxiety or depression
- Reduce fatigue
- Improve blood flow to the legs and reduce the risk of blood clots
- Reduce pain
- Reduce diarrhea
- Inhibit osteoporosis
- Reduce the risk of heart disease
- Increase overall physical functioning
- Reduce dependence on others for the activities of daily living
- Improve self-esteem
How does exercise work?
There is no specific amount of exercise suggested for a person with cancer. The type and amount of exercise appropriate for you depends on your motivation and unique abilities.
Overall, exercise should make your heart work harder than normal. It is helpful to be able to monitor your heart rate, breathing rate, and muscle fatigue. Unless you are an experienced athlete, ask your physician, or a trainer, to help you choose the kinds of exercise that will be safe and most beneficial for you. Make sure to include exercises that will help you build endurance and strength, and keep your body flexible and functioning properly.
Any exercise program should follow these basic guidelines:
- Begin with 2 to 3 minutes of warm-up exercises (for example, brisk walking, lifting arms, knee lifts, and stretching).
- Use large muscle groups through aerobic activities, such as walking, swimming, or cycling.
- Include exercises that strengthen muscles, such as using weights.
- Include exercises that increase flexibility and movement in your joints, such as shoulder and arm circles and stretching.
- End with a cool-down period of 5 to 10 minutes of gentle movement to allow your breathing and heart rate to return to normal.
Exercise moderately. The American College of Sports Medicine (ACSM) recommends that you exercise regularly, 3 to 5 days a week, but start slowly. The ACSM recommends that you start with 15 minutes at a time and gradually build up until you reach anywhere from 20 to 60 minutes per session. An alternative approach includes 30 minutes of brisk activity in 10-minute segments, with short breaks in between.
If that is too much, try 5 minutes of exercise three times a day, slowly adding 1 minute to each session until you can exercise for 10 minutes at a time.
Your daily routine can also provide opportunities for exercise. Walking around your neighborhood after dinner, walking the dog, washing the car, and raking leaves are all activities that can help to build strength, maintain energy, and contribute to your overall well-being.
Are there any possible problems or complications associated with exercise?
Problems or complications are possible if you exercise too often or too hard. That is why it is important for you to plan an exercise program with your physician or an experienced trainer or physical therapist. Be sure to also see Tips for Safely Exercising with Cancer for a list of exercise dos and don'ts for people with cancer.
Warnings
Do not exercise:
- If your blood counts are low and you are at risk for infection, anemia, and bleeding.
- If the electrolytes in your blood, such as sodium and potassium, are not normal (this may be the case if you have been vomiting or having diarrhea).
- If you are taking treatments that affect your lungs or heart, or are at risk for lung or heart disease. Instead, consult your physician first, then watch for swollen ankles, sudden weight gain, and shortness of breath.
- If you have unrelieved pain, nausea, vomiting, or other health concerns.
Precautions to consider as you exercise:
- Do not overexert your body if you are taking blood pressure medication that controls your heart rate.
- Do not hold your breath, as this may put a strain on your heart.
- Do not exercise on uneven surfaces that could cause you to fall.
- If you have bone disease, poor vision, poor balance, or weakness, do not use heavy weights or perform excessive weight-bearing exercises.
- Watch for signs of internal or external bleeding if you are taking blood thinners.
- If you have swelling, pain, dizziness, or blurred vision, discontinue all exercise and call your physician immediately.
Exercise, as an addition to your cancer treatment plan, has the potential to be pleasant and productive, but it should not replace the care and treatment provided by your cancer care team. Always consult your physician for more information.