Surviving Breast Cancer: Top 5 Ways to Exercise for Life

One day the doctors told you: you have breast cancer. Parts of your story since then are crystal clear; parts are a blur of events and emotions. Surgery, chemotherapy, radiation --- whatever treatments you have undergone or are pursuing, sometimes it is hard to grasp that, today, you are surviving. Then, one day, a little bit of the internal chaos lifts. Life comes into focus as never before, as the gift it actually is. And you find the strength and courage, as one survivor said, to "come back from terrible adversity." The simple act of exercising can be a powerful way to appreciate life, while at the same time boosting your health, quality of life, and even length of life.

Exercise for cancer patients and survivors

Colleen Doyle, of the American Cancer Society, states, "physical activity has been shown to reduce anxiety and depression, improve mood, boost self-esteem, and reduce symptoms of nausea, fatigue, pain, and diarrhea." Not only that, the ACS cites research suggesting that "a few hours of walking or other exercise each week may help breast cancer survivors live longer." What types of exercise are helpful for breast cancer survivors? And what about exercises for women who really don't have the energy to exercise? The answers may surprise you.

Walking, the ultimate exercise for breast cancer survivors

Okay, walking is not one of the surprising answers! But no list of really good-for-you, easy-to-accomplish, no-fancy-equipment-needed exercises can leave off walking. Social walking --- walking while interacting with friends --- can be particularly beneficial.

Walking clubs for breast cancer survivors, such as Team Survivor in Boulder, Colorado, provide structure, encouragement, motivation and inspiration for those wanting to maintain an exercise regimen. And if you can walk outdoors, the better to pick up some helpful Vitamin G and D. Vitamin G is great for stress relief and, according to Science Daily, Vitamin D inhibits the growth of breast cancer cells.

The American Cancer Society reports that women who exercised the equivalent of walking about 3-5 hours a week at a 2-3 mile-per-hour pace had the largest increase in survival rates. This result held whether "the exercise was done all at once or spaced throughout the day."

Weightlifting for breast cancer survivors

So maybe weightlifting for breast cancer survivors is a little surprising. According to the ACS, weightlifting may be especially helpful for women with lymphedema, which is "swelling due to the buildup of lymph fluid" that "can occur at any time after treatment for breast cancer-even many years later." However, weightlifting by breast cancer survivors can be harmful if done incorrectly. To obtain the wonderful benefits of weightlifting, while avoiding any potential harm, experts advise breast cancer survivors:

Work with a well-trained certified fitness professional to begin weight training. Do not try to start this kind of program on your own. Your trainer should start you with very light weights. If you do that for a week and you aren't seeing any problems, increase your resistance, but do it in very small increments. Train with a physical therapist or a certified fitness professional who specializes in lymphedema or working with cancer patients.

Paddling for breast cancer survivors

Paddling? I admit I found this one a little surprising. But it doesn't take long to realize why paddling for exercise offers many benefits. Paddling, especially as a team sport, has become a popular exercise for breast cancer survivors. Dragon boat racing, for example, provides improved upper body conditioning and circulation in a scenic atmosphere of comraderie and competition. And if you're not quite up to slaying dragons (at least in boat races), paddling a kayak or canoe can provide a similar workout, along with scenery and fun.

Isometric exercises for breast cancer survivors

What is isometric exercise? According to WebMD, isometric exercise is "exercise consisting of muscular contractions without movement of the involved parts of the body."

Ernest H. Rosenbaum, MD, of Cancer Supportive Care Programs, states that, after consulting with your doctor, you can begin isometric exercising "even while confined to bed," and "even while you are recovering from surgery and while you are undergoing radiation therapy or chemotherapy." Rosenbaum states that "exercising while bedridden minimizes complications such as bone deterioration, muscle weakness, bed sores and blood clots. Exercising will also increase your appetite and help you achieve a feeling of well being."

Examples of isometric exercises are "holding in your stomach, tightening buttocks, holding the leg straight. These squeezes are held for six seconds and released." The University of Washington has an extensive list of isometric exercises, as well as video demonstrations, here.

Rocking out for breast cancer survivors

Now, my favorite tip using that surprising piece of exercise equipment: the good old rocking chair! On those days when you feel as though you just can't do anything, maybe you can still sit in a rocking chair or glider. Not only is rocking exercise --- it builds strength, flexibility, and increases cardiovascular health --- according to a University of Rochester study, rocking can reduce anxiety and depression and even help patients reduce pain medication.

To get the most benefit from rocking, try to rock 1-2 hours per day. Whether you rock while watching television, talking on the phone, reading or just gazing out the window, you may enjoy this relaxing and worthwhile form of exercise.

Exercise benefits breast cancer survivors

For breast cancer survivors, the simple act of exercising can be a powerful way to appreciate life, while at the same time boosting health, quality of life, and even length of life. Walking, weightlifting, paddling, isometric exercises, and rocking --- each form of activity offers health and hope.

More B. A. Rogers: Got Happiness? How to Increase Your Emotional Resiliency and Meditation and MP3s: The Portable Relaxation Coach that Contributes to Wellness, Stress Relief and Pain Management.

Sources:

Cindy Sutter, "Cancer survivors exercise group meets regularly in Boulder; Walking their way to health," Daily Camera.

"Breast Cancer Survivors Slay the Dragon, Row It to Fitness," American Cancer Society.

B. A. Rogers, "Stress Relief Tip: Get Plenty of Vitamin G," Associated Content.

"Vitamin D Found To Stimulate A Protein That Inhibits The Growth Of Breast Cancer Cells," Science Daily.

"Exercise Can Improve Breast Cancer Survival," American Cancer Society.

Rebecca V. Snowden, "New Study Finds Weight-lifting Eases Breast Cancer-Related Lymphedema," American Cancer Society.

Barbara Shema, "Breast Cancer Survivors Paddle Dragon Boat Races; Paddling as a Team Sport Benefits Health & Recovery After Surgery," Suite 101.

"Isometric Exercise," WebMD, Medical Reference from "Stedman's Medical Dictionary."

Ernest H. Rosenbaum, MD, et al., "Rehabilitation Exercises; Dynamic Resistive and Isometric Exercises," Cancer Supportive Care Programs.

"Exercise and Arthritis," University of Washington Orthopedics and Sports Medicine.

"As Elders Rock, Emotional Burden of Dementia Eases ," University of Rochester.

"Rocking Chair Therapy."