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More then one million people each year are diagnosed with cancer (1). As of 2014 there were roughly 14.5 million cancer survivors living in the United States (2).  This Sunday is the 28th Annual National Cancer Survivors Day, a day to connect, support, educate and celebrate cancer survivors.  We all either know someone or know of someone living with cancer, a cancer survivor or sadly someone who has passed.  With the ever growing number of cancer survivors, projected to be 19 million by 2024, exercise plays a key role in living a healthy life (2).  Kathryn Schmitz, Ph.D., M.P.H., FACSM and lead author of the cancer recommendations for the American College of Sports Medicine (ASCM) had the following to say about cancer and exercise, “We’re seeing better everyday function and overall higher quality of life for cancer survivors who exercise (3).” Past posts have focused on exercise for breast cancer survivors and lymphoma patients, but this post will serve as a guideline for ALL cancer survivors and those going through treatment.

 

What can exercise do for cancer survivors?

 

Exercise is important for general overall health to keep all of your muscles working as well and efficiently as possible.  This is especially important if long-term bed rest was a result of the treatment plan.

 

Exercise helps prevent the following problems (1):

 

  • Stiff joints
  • Weak muscles
  • Breathing problems
  • Constipation
  • Skin sores
  • Poor appetite
  • Mental changes
  • Helps reduce stress
  • Relieve fatigue

 

Exercise can promote the following adaptations (4):

     

  • Improve balance
  • Strengthen muscles, or keep them from weakening
  • Lower the risk of heart disease
  • Lessen the risk bones will weaken
  • Lessen the risk of blood clots
  • Lessen dependence on others to perform daily tasks
  • Improve self-esteem and lower risk of anxiety and depression
  • Lessen nausea
  • Lessen fatigue
  • Help control weight

 

What can exercise do for those undergoing cancer treatments?

 

Most cancer patients experience fatigue or severe tiredness that doesn’t get better with rest (6).  This could lead to a vicious cycle of lack of physical activity causing muscle weakness and reduced range of motion. Beginning exercise may be able to break this cycle allowing patients to carry out activities of daily living normally.  The goal of exercising during cancer treatment is to help maintain your endurance, strength, flexibility, and ability to do the things you need and want to do.  You’ll want to ask your doctor before beginning to exercise to make sure that it is safe.

 

Here are a few recommendations:

     

  • If you were used to exercising before you were diagnosed with cancer then you will need to reduce the amount and intensity of your program.
  • If you are new to exercise should start slowly and rest frequently.
  • Do some activity every day, even if it’s only for a few minutes.

 

What type of exercise should I do?

 

Well it might seem easy, but the recommendations from the ACSM guidelines basically say avoid inactivity.  According to a study those individuals who had 3 to 5 times more then the recommended leisure time activity reduced their risk of death by 39% (5).  Leisure time activity was defined as activity beyond normal everyday tasks.  That would equate to taking about an hour long walk a day but also included some of the following:  jogging, running, swimming, tennis, racquetball, bicycling, aerobics, and dance.  Researches concluded that if you are no very active that every little bit counts and more is better then none.

 

Officially, ACSM  recommends getting at least 150 minutes per week of moderate-intensity aerobic activity (4).  This can be done over most days of the week at an intensity level that increases your heart rate but you’ll be able to sustain the activity level.

 

Strength training always appears to be beneficial. Again, follow the general physical activity guidelines set forth by ACSM for 2-3 days per week with 1 set of 10-15 repetitions for all major muscle groups.

As always check with your physician before beginning an exercise program to ensure that it is safe and will be effective for you.  We are here to help!  As part of the Medical Fitness Network we believe that exercise should be part of a comprehensive and complementary approach to the medical practice.
 

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References

     

  1. “Learn about cancer.” American Cancer Society.  Accessed on 5 June 2015 from http://www.cancer.org/cancer/index.
  2. Cancer Treatment and Survivorship Statistics, 2014. Published June 1, 2014 in CA: A Cancer Journal for Clinicians. First author: Carol E. DeSantis, MPH, American Cancer Society, Atlanta Ga. in “National cancer survivors day” American Cancer Society.  Accessed on 5 June 2015 from http://www.cancer.org/cancer/news/news/report-number-of-cancer-survivors-continues-to-grow.
  3. “New Guidelines Strongly Recommend Exercise for Cancer Patients, Survivors.” American College of Sports Medicine.  Accessed on 5 June 2015 from https://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/new-guidelines-strongly-recommend-exercise-for-cancer-patients-survivors.
  4. “Exercise Can Help Cancer Patients’ Quality of Life.”  American Cancer Society.  Accessed on 5 June 2015 from http://www.cancer.org/cancer/news/features/exercise-can-help-cancer-patients-quality-of-life.
  5. “Leisure Time Physical Activity and Mortality: A Detailed Pooled Analysis of the Dose-Response Relationship.” Published online April 6, 2015 in JAMA Internal Medicine. First author Hannah Arem, MHS, PhD. National Cancer Institute, Bethesda, Md. in “Study Shows Walking an Hour a Day Achieves Greatest Longevity Benefit.” American Cancer Society.  Accessed on 5 June 2015 from http://www.cancer.org/cancer/news/news/study-shows-walking-an-hour-a-day-achieves-greatest-longevity-benefit.
  6. “Study Shows Walking an Hour a Day Achieves Greatest Longevity Benefit.” American Cancer Society.  Accessed on 5 June 2015 from http://www.cancer.org/cancer/news/news/study-shows-walking-an-hour-a-day-achieves-greatest-longevity-benefit.
  7. Image courtesy of David Castillo Dominici at Freedigitalphotos.net

 

Brent

Brent

President, Personal Training Manager at Body By Brent LLC
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