Exercise can reduce the risk of getting breast cancer to begin with by boosting the immune system and lowering estrogen levels, according to Natalie Digate Muth, ACE master trainer and medical student. So it stands to reason that physical activity, after being diagnosed with breast cancer or after beating it, would also be beneficial. But if you have never been a fitness enthusiast or fear that exercise will interfere with treatment, getting started might be a challenge.
Instructions
1. Understand the benefits of exercise. According to a 2005 study by Holmes, M.D. et al., women diagnosed with breast cancer can prevent relapse and extend their lives by exercising. In fact, just 3 to 5 hours per week is all it takes. And if you are undergoing chemotherapy, the fatigue can be reduced if you are physically active. Being fit can keep the bones strong, pump up your immune system and improve your overall quality of life.
2. Find a friend or another breast cancer patient as a workout buddy. Knowing that another person is counting on you and needs your support can be quite motivating. You can set up appointments to go for a walk together or take a Yoga class. You can even meet at each other's houses and exercise with free weights or do a workout DVD together. Perhaps taking a country-line dancing or salsa class might be something you both would enjoy. If you are scared or feeling unmotivated to exercise, do it with a partner or group of people.
3. Commit to get moving for 10 minutes a day at least 5 days a week. Then at the end of the 10-minute bout, if you feel like continuing, go ahead. If you have had enough, give yourself permission to stop. The thought of doing an hour or more of exercise might be too overwhelming. But if you commit to doing something physically active for 10 minutes, this is more manageable. Before you know it, 10 minutes may turn into 30 to 40 minutes.
4. Hire a personal trainer, exercise physiologist or expert on physical activity for cancer patients. These professionals know exactly which exercises will be most helpful for you. For example, when recovering from breast reconstruction, the focus is on pain management and slow progress, according to an article in Ace Certified News. In fact, in Colorado, there is a facility (Spectrum Rehabilitation) that has a rehabilitation program designed specifically for cancer patients. If you get professional support from a trainer, you are more likely to show up for exercise.
5. Train for a specific event or to accomplish an important task. Setting a goal like going on a walking tour is a great way to have a specific fitness goal to work toward. Or perhaps you want to be able to lift your arm up to brush your hair without intense pain. However big or small the event or task, make a plan on how you can successfully meet your goal. Then track your progress or keep a daily diary in which you chart what you have already accomplished. You may even want to walk during a "Race for the Cure" breast cancer awareness event.
Tags: breast cancer, breast cancer, cancer patients, diagnosed with, diagnosed with breast
