After the whirlwind of appointments, scans, and treatments that come with a breast cancer diagnosis, many women are left wondering, “Now what?” as they transition into survivorship. Questions about diet, exercise, and lifestyle often arise during this time, and with so much information available, it can be challenging to know where to turn.
Exercise is a key component of living a healthy lifestyle post-cancer. The current American College of Sports Medicine (ACSM) recommendations for exercise after a cancer diagnosis are:
- Build up to at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.
- Strength train at least 2 days per week.
- Perform stretching exercises at least 2 days per week.
This blog focuses on strength training: what it is, why it’s important, and how to incorporate it into your exercise routine.
Strength training, also known as resistance training, involves working your muscles against resistance. This resistance can come from your body weight, dumbbells, barbells, bands, or machines. Examples of strength training exercises include squats and push-ups.
Why is strength training so important, especially for women with a history of breast cancer? Research continues to uncover its many benefits:
- It may reduce the risk of breast cancer recurrence.
- It helps ease common side effects of breast cancer treatments, such as fatigue, physical dysfunction, and lymphedema.
- It supports bone health, which is especially crucial since many breast cancer treatments can lead to bone loss.
- It helps maintain strength and mobility as you age.
The good news is that you don’t need a gym to start strength training—you can begin at home with minimal equipment. A small set of dumbbells, resistance bands, and a mat are enough to get started. A good initial goal is two 30-minute sessions per week. Be sure to target all major muscle groups for a full-body approach. If you’re unsure how to begin, consulting a physiotherapist can provide valuable guidance on starting safely and progressing effectively.
Whatever your current level of physical activity, Breast Rehab therapists can work with you to design an exercise program specific to your needs that fits in with your lifestyle. We implement evidence-based fitness principles to address your needs before, during and after your cancer treatments. Our programs are offered by regulated health care professionals to ensure you are moving in a safe and appropriate way throughout your fitness journey! For more information about our fitness guidance programs check it out here.
Reference:
bit.ly/cancer_exercise_guidelines