Diagnosis, chemotherapy, radiation, doctor appointments - this is only a small part of the stress encountered by those who have been diagnosed with cancer. Everybody is different; we all respond to stressors differently. If you have entered the fight with cancer, or know someone who has, you can relate with this article. If you share the information with them in a loving manner, you may make their or your fight with cancer easier.
Exercising with cancer may be the last thing to cross your mind. You're tired. You're confused. You're nauseous. All of these and more feelings you may encounter in your fight with cancer, and now I am suggesting you exercise. No, I am not crazy. The exercise and cancer research field has huge amount of information showing the benefits of exercise with cancer. Here are a few:
- Reduced fatigue.
- Reduction of chemo brain.
- Less depression.
- Higher quality of daily life.
- Improved bone and muscle mass.
This is only a sampling of the benefits of exercising with cancer. You can do a Google search to find many more. What I would like to provide you with are the tools to get started on your exercise journey. Everyone is an individual and not all suggestions may pertain to you, but take what works and save the rest for later in your journey.
First, let your doctor know you are planning on exercising and obtain their permission. Once you have their permission to start. Begin slowly; whether you were an avid exerciser or never have exercised in your life, start slowly. You have plenty of time to build up in time and intensity. It is better to start slow and gradually increase your intensity than to start a little too gung ho and injure yourself. My usual advice to most people going through cancer treatment when working out for the first time: When you are finished, you should be able say to yourself, "I do not feel like I did anything, that was way too easy." Do this a few times, then slowly increase your intensity, maybe 5-10 percent a week. If you have any questions, make sure to seek out the advice of an exercise specialist who has experience working with those with cancer.
Adherence to a regular exercise program is important for all but significantly important to those in their fight against cancer. It is not the workout you do today or tomorrow but the workouts you do from now on - what you do for the rest of your life; this is a marathon, not a sprint.
A well-designed workout will address all aspects of exercise. Your workout should contain a cardiovascular, strength and flexibility aspect. You may find you prefer part of exercise more than the others; that is fine. You can spend more time on what you enjoy. Just do all aspects. If you do the part you enjoy least first, then you can look forward to the rest of your workout.
Do not feel obligated to work out every day or every other day. Twice a week is great especially if you have never worked out before. As your body adapts to the exercise, you may increase your time exercising or the total amount of days per week you exercise. As stated previously "start slow" just make sure you start.
One thing that can help with your adherence to an exercise program is to be accountable to someone else. Join a class, exercise with a partner, hire a personal trainer, or if you join a gym, attend the same time and same days. People will get to know you and your story and will be there for you. Often, here at Sam B. Cook Healthplex, when members have not shown up at their usual times, other members will start asking about them and take the initiative to call them.
Due to your fatigue, you will have times of the day that you feel more energetic. Make sure you try to set up your workouts for these times. Depending on your cancer treatment protocol, you will know when your body feels at its best; exercise at those times. When you feel exhausted or run down, take it easy, recuperate and heal. Good rest can often be as healing as a workout. Get to know your body and your treatments, and schedule your workouts to coincide with when you feel best.
With cancer, your immune system is often compromised. During the COVID-19 pandemic, a decreased transfer of germs is even more important than ever. Seek out a fitness facility that provides disinfectant to use on all of the exercise equipment. Look at the cardiovascular equipment and make sure there is adequate space between pieces of cardiovascular equipment (treadmills, bikes, etc.) so others are not breathing hard and blowing their germs on you. Make sure you wear a mask to protect yourself. Tour a facility at the time you think you would like to attend, look for a smaller crowd. Look for others wearing a mask while they are working out. Ask the facility when their slowest time is and attend then.
Exercising with cancer can be tough. Take small steps. Be proud of yourself for every workout and every step you took that you did not plan on doing. You will have better days and worse days, but exercising can help you have more of those better days. You can win this fight; your determination and desire are what will help you win. Keep fighting and do not give up!
Larsen Daehnick is an exercise specialist at the Sam B. Cook Healthplex. He has a master's degree in exercise physiology from the University of Missouri-Columbia. He likes the wide range of people he works with and the freedom to challenge himself to learn and grow while he helps others improve themselves.