Cancer & exercise
More people are being diagnosed with cancer than ever before - with 1 in 2 adults born in the UK after 1960 will develop some form of cancer in their lifetime (Cancerresearchuk.org).
Whilst an undoubtedly sobering statistic, this is partly down to improvements in screening and early detection. The better news is that early detection combined with advancements in treatments have led to cancer survival rates doubling over the last 40 years. In the UK today it is estimated that around two million people are living with or beyond cancer and this is set to rise to almost four million by 2030.
Unfortunately, many people who have been diagnosed with cancer experience long lasting, adverse side effects of their disease and treatments. However, there is significant and growing evidence that exercise and being more active at the appropriate level is not only safe but brings many benefits. But sometimes not knowing what exercise to do safely can prevent people from being active and that is where you can benefit from my expertise.
Benefits of exercise and cancer
Exercise helps prevent cancer by:
Reducing inflammation
Lowering the concentration of sex hormones
Boosting the immune system
Regulating insulin
Keeping weight under and body fat control
There are many potential benefits of exercise for someone with a cancer diagnosis at different stages of the treatment pathway which have been proven by many studies and trials:
Before treatment (pre-hab)
Being as fit as you can be before treatment may mean:
• You experience fewer side effects or complications • You recover more quickly • You are more mentally prepared for your treatment • More treatments may be open to you
During treatment
• Ability to continue with active daily activities and functional ability • Maintains current cardiovascular fitness • Maintains current muscle mass, strength and range of motion• Lessens functional decline • Maintains bone health • Can reduce side effects of treatment • You may feel more energised and less fatigued • Decreases levels of stress, anxiety and depression • Helps with insomnia •Improves self-efficacy and confidence • Can help you to cope with and complete treatment
After treatment
• Improves cardiovascular fitness • Improves muscle mass and strength • Aids weight loss or weight gain (where needed) • Improves bone mass density • Reduces fatigue • Improves heart health • Decreases levels of stress, anxiety and depression • Can reduce long term/late effects of treatment • Helps with insomnia • Improves self-efficacy and confidence • Reduces risk of recurrence by 30%
Palliative Care
• Ability to continue with active daily activities and functional ability • Improved quality of life • Reduced fatigue • Improved emotional well-being • Improved symptoms of dyspnoea
How much activity is right for you?
How much exercise you can do with a cancer diagnosis depends on several factors like the type of cancer, if you are currently having treatment or not, any limitations, side effects or long-term effects of the cancer or treatment, if you have any comorbidities and how fit you were pre-diagnosis. The key is to ensure that exercise is energising and not draining.
The ultimate aim is to move more and be less sedentary
Current international guidance for recommended activity levels is set out by the American College of Sports Medicine (ACSM) and supported by The British Association of Sport and Exercise Sciences and National Cancer Institute:
Before treatment
The primary aim of this phase is to prepare your body and mind for treatment and improve post treatment recovery.
- Cardiovascular exercise - 10-30 mins, 3-5 times per week at a moderate intensity. Walking is ideal.
- But more vigorous exercise is safe for people who are used to that intensity and feel up to it.
- Resistance/strength - 10-30 mins, 2 times per week
- Flexibility/mobility - 10 mins, 5 times per week
During treatment
The primary aim in this phase is to address specific side effects, maintain existing fitness levels and avoid further deconditioning. Exercise/activity should leave your body energised and not depleted.
- Cardiovascular exercise - 10-30 mins, 3-5 times per week at a moderate intensity. Walking is ideal.
- But more vigorous exercise is safe for people who are used to that intensity and feel up to it.
- Resistance/strength - 10-30 mins, 2 times per week
- Flexibility/mobility - 10 mins, 5 times per week
After treatment
The primary aim in this phase is to optimise general health and improve fitness levels.
- Cardiovascular exercise - 30 mins, 5 times per week at a moderate intensity or 75 mins of vigorous intensity
- Resistance/strength - 10-30 mins, 2-3 times per week
- Flexibility/mobility - 10 mins, 5 times per week
Is it safe?
Yes! There is proven research that exercise before, during and after cancer treatment – even during the palliative stage - is safe as long as it is carried out at the appropriate level to you and monitored closely.
The two most important things are pacing and listening to your body.
Exercise should be energising and not draining, starting slowly and building up gradually over time. Previous fitness levels as well as where you are on your treatment pathway will play a part in how much you can do. It is important that you listen to your body and avoid exercise if you feel unwell, especially fatigued any have any pain or new symptoms.
Working with me will give you the reassurance you are exercising (and progressing where appropriate) at the right level, that the side effects of your treatment are considered in your programme and that you are being safely monitored.
Exercising safely when you have cancer | Macmillan Cancer Support
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