More than 18 million Americans have survived cancer as of January 1, 2022. For many, the journey to recovery continues long after treatment, often marked by challenges such as reduced physical function, increased fatigue, and a higher risk of recurrence. But did you know that exercise can play a vital role in improving the quality of life for cancer survivors? Incorporating regular physical activity has proven to boost physical, mental, and emotional well-being, making it an essential component of survivorship care.
The Benefits of Exercise for Cancer Survivors
Exercise has a range of benefits that can help cancer survivors navigate the post-treatment phase and beyond. Research shows that staying active can:
- Improve overall quality of life
- Reduce fatigue and boost energy levels
- Alleviate anxiety and depression
- Enhance daily physical functioning
- Strengthen the immune system
- Improve sleep quality
- Stimulate appetite
- Lower the risk of certain cancers returning
- Minimize the side effects of treatment
How Exercise Research Changed Cancer Recovery
In the past, cancer patients were often advised to rest and avoid strenuous activity. However, as research on exercise and cancer evolved in the late 1990s and early 2000s, this advice shifted. Some of the earliest studies, focused on breast and prostate cancer survivors, revealed that exercise during and after treatment was both safe and beneficial. Participants experienced reduced cancer-related fatigue and enhanced overall well-being.
By 2010, the American College of Sports Medicine (ACSM) had published the first comprehensive exercise guidelines specifically for cancer survivors. A key takeaway? Cancer patients and survivors should avoid inactivity. These findings were reinforced in 2018 when a review of the evidence confirmed that exercise is not only safe but also highly effective for improving the physical and mental health of survivors.
Exercise Guidelines for Cancer Patients and Survivors
For cancer survivors, incorporating both aerobic and strength training exercises can lead to significant health benefits. Here are the general guidelines:
- Aerobic Exercise: Aim for 30 minutes of moderate-intensity aerobic activity (like brisk walking or cycling) at least three times a week. This can help improve cardiovascular health and reduce cancer-related fatigue.
- Strength Training: Engage in resistance training at least twice a week, focusing on major muscle groups. Start with one exercise per muscle group, doing 8-15 repetitions for 2 sets, and gradually increase as strength improves.
Research shows that those who follow these exercise guidelines experience reduced anxiety and depressive symptoms, particularly when participating in supervised programs.
The Role of Exercise During Treatment
For cancer patients currently undergoing treatment, regular physical activity can still provide substantial benefits. The American Cancer Society recommends staying as active as possible before, during, and after treatment, as exercise has been shown to:
- Reduce treatment side effects
- Improve physical function
- Enhance overall quality of life
Many healthcare providers now encourage their patients to incorporate exercise as part of their treatment plan. With proper guidance, patients can safely engage in physical activity that aligns with their energy levels and treatment goals.
How to Get Started with Exercise
Beginning an exercise routine can be challenging, especially for those recovering from cancer treatment. The key is to start small and find activities you enjoy. Whether it’s walking, swimming, yoga, or light strength training, consistency is more important than intensity in the beginning.
Before starting any new exercise program, it’s crucial to consult with your healthcare team to ensure the activities are safe and appropriate for your current condition. You may also consider seeking out certified exercise professionals who specialize in working with cancer survivors for personalized guidance.
Resources for Cancer Survivors
If you’re ready to take the next step toward improving your health through exercise, here are some helpful resources:
- Exercise Is Medicine: Moving Through Cancer – This online directory helps you find certified exercise professionals in your area who can work with cancer patients and survivors.
- American College of Sports Medicine (ACSM) – Learn more about exercise guidelines for cancer survivors and how exercise can improve your recovery journey.
- American Cancer Society: Physical Activity and Cancer – Find practical tips and guidance on how to safely engage in physical activity before, during, and after cancer treatment.
Conclusion: Make Exercise a Part of Your Recovery
Exercise plays an essential role in helping cancer survivors regain control over their health. By incorporating at least 30 minutes of moderate activity three times a week, along with strength training, survivors can reduce treatment side effects, enhance their quality of life, and improve both mental and physical health.
Remember, the journey to better health starts with a single step—find an activity you enjoy, start slow, and build from there. Over time, regular exercise can become an integral part of your recovery and long-term wellness plan.