Cancer is characterised by the uncontrolled spread and growth of abnormal cells. Different types of cancer are classified based on the cell type from which they originate. It is the second-leading cause of death worldwide, with causes ranging from environmental exposure and lifestyle practices to genetics and ageing.
Exercise is not only safe but also beneficial during cancer treatment. It can help improve common side effects such as anxiety, depression, fatigue, health-related quality of life, and physical function. The primary goals of exercise during chemotherapy are maintaining and improving cardiovascular conditioning, maintaining a healthy weight, and preventing muscle deterioration.
Maintaining good nutrition is also crucial. The goals are to resolve nutrient deficiencies, achieve and maintain a healthy weight, preserve lean body mass, minimise nutrition-related side effects, and maximise quality of life.
Exercise guidelines: Cardiovascular training
Exercise guidelines: Muscular training
Exercising during chemotherapy
Clinical studies found that physically inactive cancer patients can benefit from supervised, heavier muscular exercise during chemotherapy without increasing the risk of lymphedema*. The studies show significant strength gains and symptom reduction in those who participated in high-load muscular training.
*Lymphedema is swelling from damage to the lymphatic system, a network of tissues and vessels that helps remove waste, toxins, and excess fluids from the body while supporting the immune system. Lymphedema is common in cancer patients, particularly those who have undergone surgery or radiation therapy involving lymph nodes.
Different types of exercise can be beneficial during chemotherapy. Cardiovascular training is excellent for maintaining heart and lung health. Lighter muscular training helps maintain muscle mass and bone density. If you can overcome the challenges of exercising during chemotherapy, exercising can also have numerous additional benefits:
Improved mood and energy: Regular exercise can help boost your mood and energy levels.
Better sleep: Exercise can lead to more restful sleep.
Reduced side effects: Exercise can help reduce fatigue, nausea, and other side effects of chemotherapy.
Enhanced physical function: Staying active helps maintain strength and physical function.
Tips for exercising
Exercising during chemotherapy requires extra care and attention. Start slowly by incorporating lower-intensity exercises and gradually increase the intensity as your body adapts. It's important to pace yourself, so exercise in short bursts, such as 10-minute sessions, to avoid overexertion.
Muscular training should be a key component of your routine, with at least two days dedicated to exercises that help build and maintain muscle mass. You can also consider programming for flexibility (stretching) twice weekly.
Finding activities you genuinely enjoy is crucial; it will help keep you motivated and make the process more rewarding. Depending on the environment, exercising outdoors can be especially beneficial, as fresh air and natural light have been shown to boost mood and overall well-being. You can also consider working out with a friend, which makes the experience more enjoyable and provides added support and motivation.
Sample weekly routine
Here's an example of what a weekly routine might look like:
Monday: 50 minutes of light-moderate walking or cycling.
Tuesday: Full-body strength training (1–2 sets of 8–12 reps per exercise).
Wednesday: 50 minutes of light-moderate walking or cycling.
Thursday: Full-body strength training (1–2 sets of 8–12 reps per exercise).
Friday: 50 minutes of light-moderate walking or cycling.
Saturday/Sunday: Rest or light activity as desired.
Don’t hesitate to seek professional guidance from a physical therapist or trainer specialising in working with cancer patients. This can help optimise your training, reduce risk, and avoid boredom.
Staying motivated
Staying motivated isn't easy during chemotherapy, but with the right approach, you can maintain it!
Start by setting realistic goals—begin with small, achievable milestones, and take time to celebrate each accomplishment, no matter how minor it may seem. Establishing a consistent routine is also key; integrating exercise into your daily schedule and making it habitual, will make it easier to stick to. Ensure you listen to your body and adjust activities based on how you feel daily.
Tracking your progress can also be a powerful motivator, it allows you to see your improvements over time. Keeping a positive mindset is essential—focus on the benefits exercise brings, such as boosting your mood and increasing your energy levels. And, finally, don't forget to reward yourself for your efforts. Small rewards to celebrate sticking to your routine are important.
Ultimately, do what you can
Exercising during chemotherapy is without a doubt challenging, but it can significantly improve your quality of life. Always consult your healthcare provider before starting any new exercise routine to ensure it’s safe for your condition.
Would you like to discuss how you can start working towards sustainable, healthier habits? Book a free 30-minute consultation with me to discuss your fitness and how we can collaborate on clear and effective goals to help you get there. If you'd like to receive a steady stream of free weekly advice, tips, and guides about fitness, consider subscribing or following me on Instagram.
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