Living with Cancer
Exercise may be the last thing on your mind, but it can become one of your priorities and your favorite activities along the way. This is because according to recent studies, the quality of life of cancer patients can be significantly improved through physical activity. If you’re an already active person, use your physical fitness to enhance yourself, of course taking into account any problems or limitations you may experience.
Scientists emphasize that mild exercise should be an integral part of the treatment of people suffering from cancer. Specifically, only 2.5 hours a week of moderate intensity physical exercise, e.g. walking or swimming, can decrease the risk of dying from the disease. Research has shown that exercise at the recommended levels can reduce the risk of cancer recurrence. Exercise during therapy has positive effects on your mood, while reducing side effects such as anxiety, depression, fatigue, and weight changes. When we talk about exercise, we do not mean something painful, but daily activities such as gardening, a short walk or a swim in the sea - all of which are considered forms of exercise.
The American Association of Cancer Research refers to the potential benefits of regular exercise that should always be conducted with the consent of your physician:
• Better quality of life
• Increasing social activity and contact
• Improve psychology and self-esteem
In another survey conducted by a group of scientists in Hong Kong led by Dr. JWC Ho, director of the Queen Mary surgical hospital, showed that physical activity can improve - depending on the case- health and quality of life after the end of treatment. The report was based on the study of data collected from 34 studies on the effects of physical activity among adults who had been treated for breast, prostate, colon, stomach, lung and gynecological cancer. The types of physical activity studied included aerobic exercise such as walking and jogging, resistance exercises using bands and strengthening exercises with weights.
It was found that there was an improvement in several areas, which also resulted from the type and intensity of exercise. In patients with breast cancer, for example, better results were achieved when combining aerobic resistance exercise rather than aerobic activity alone. The study concluded that "the quality of life was a clear significant benefit of physical activity" and the findings showed that "clinically, there were significant positive effects on physical function and quality of life."
These studies provide further evidence that exercise can help improve the quality of life of cancer patients. But it is important to remember that there are many different types of cancer and the diagnosis can be made at any stage. Each case is different which is why the patient should seek advice from their doctor before starting an exercise program.
What you should know before starting a physical activity
A specialist will help you answer the following questions:
• How will exercise improve my health?
• What kind of exercise should I do?
• Are there limitations on weights or some specific exercises to avoid?
• How many times a week should I exercise?
• How long should each session be?
• How intense must the exercise last for?
• Should I do more than one type of exercise?
• Who can help me create a safe exercise program?
Exercise for people with cancer: What you can do
The case of each patient is different, so before you start an exercise program, consult your physician. The following types of exercises can help patients with cancer - and others - to improve their physical condition:
• Flexibility exercises (stretching) is an easy way to exercise. If you are not yet ready for more vigorous exercise, you should at least remain flexible.
• Aerobic exercise: brisk walking, jogging, swimming, whatever you choose, this kind of exercise improves cardiovascular function and reduces the risk of heart attacks, strokes and diabetes.
• Resistance exercises (weights or rubber): build muscle and are especially useful for patients who lose muscle mass but gain fat through cancer treatment.
Experts argue that 30'-60’ of medium to high intensity exercise, five days a week is beneficial for patients with cancer. If you were very active before the onset of the disease, do not expect to achieve the same results. The key is to place small and achievable goals and to arrive progressively to higher goals. Even if you have never exercised before, start some activity you like. What’s even better is if you find a friend to accompany you so that you have an extra incentive. Don’t ever feel let down as whatever you do is better than doing nothing. You can just add some activity into your daily routine such as:
• Using the stairs instead of the elevator.
• Try increasing your steps each day, even inside the house. A Pedometer might be useful for this.
• Take frequent breaks throughout the day to do some stretching exercises.
Only 10 minutes of exercise a day can reduce fatigue, stimulate the immune system, nourish the body, mind, heart and spirit. If you feel exhausted relax for a while and start again slowly. The level of your energy will increase in the long term. The risks for cancer survivors are not very different from those of the general population. Musculoskeletal injuries -pains, sprains- are the most common. Exercise can have a slightly higher risk of heart problems on cancer patients. Therefore it is necessary to get the approval of your oncologist before starting anything.
Tips for safe exercising
• First, talk to your doctor to give you permission to work out and advise you on what kind of exercise can work best for you. If you are undergoing chemotherapy, immunotherapy or radiation, there may be side effects. If you are experiencing pain and nausea, it is necessary to primarily overcome these symptoms. Ask your doctor about medications that can help before you begin an exercise program. If medicines do not provide enough relief, check out possible alternative or complementary therapies.
• Start slowly, with short duration exercises at different times during the day. Build strength and stamina gradually. Avoid doing too much too quickly, especially if you did not exercise in the past.
• If you have balancing problems, prefer swimming, stationary bike and seated exercises. Another option for you may be fitness equipment with handles.
• If you’ve had surgery it may take some time before you can start any physical activity. This will depend on the area of the surgical trauma and how the treatment progresses. Ask your doctor before starting anything.
• If you are prone to infections, you may want to avoid gyms or other public places. However, if you choose this option, it is advisable to wash your hands often and always use your own towel, mattress, etc. Use an antibacterial spray to clean your equipment before and after use.
During the exercise follow these tips for greater security:
• Be sure to breathe properly so as not to cause changes in your blood pressure. You should exhale when the muscles work and inhale when they relax. For example, exhale when lifting something and inhale when you stop.
• Use the necessary equipment that will keep you safe, such as a helmet for riding a bike or the right shoes for walking or a cane for balance.
• Ensure you drink plenty of water when doing activities that cause sweating, unless the doctor has asked you to limit your fluid intake. Minimize the consumption of dehydrating beverages like coffee and consume more water to offset their effects.
Physical activity can help, but only if it is done in a manner appropriate for your condition:
• Avoid strenuous exercise if your platelet levels are low and there is a risk for infection, anemia and/or bleeding. Your doctor will advise you about this and whether it is safe to exercise.
• If you have pronounced signs of vomiting or diarrhea, it may mean that you have low levels of certain minerals in your blood, such as sodium and potassium. Ask your doctor about the effects of physical activity.
• Avoid exercises associated with uneven surfaces or removing excess weights as they could lead to a fall and injury. Fitness instruments with handles can help you balance better.
• If the disease or medication that follows affects the lungs or your heart, ask your doctor before starting any exercise program. Inform him about any problems such as swollen ankles, unexplained weight gain or heavy breathing while you are at rest or after you do a light exercise.
• Observe the risk of bleeding if you are taking anticoagulants. Avoid falling and getting injured. If you notice swelling, pain, dizziness or blurred vision, call your doctor.
The physical activity that you involve yourself with may make you feel a little discomfort, but in no case should it make you feel tired or in pain. The goal is to feel better, less tired or depressed and with more energy.
After treatment
Ideally, after cancer, patients should combine aerobic exercise with weights. Both types of exercise are important for overall health and wellness. Related studies show that an aerobic exercise program, lasting 12 to 16 weeks, which is either in the gym, at home or in nature and is based on walking, can have the following results:
• Improved fitness
• Maintenance of weight and increased fat loss
• Increased muscle mass
• Reduction of fatigue
• Improved mood
• Improved overall quality of life
Most patients who have completed treatment can slowly and gradually start to increase the intensity and frequency of exercising. Those who were active before the diagnosis of cancer should start exercising at a lower intensity than before their diagnosis.
Children and adolescents should follow moderate to vigorous exercise for at least 60 minutes a day, at least five days a week.