Physical Activity and Cancer

What are the benefits of physical activity?

• Research in several types of cancer, such as colon, breast and prostate have shown a decrease in cancer recurrence when survivors make 30 minutes physical activity a part of their day.
• Fatigue is the most common side effect of cancer and its treatment, physical activity has been shown to decrease cancer-related fatigue.
• It strengthens our cardiovascular and respiratory systems.
• May increase our feelings of well-being, outlook and brain/cognitive function, possibly decreasing anxiety and depression.
• Increases muscle tone, strength and decreases risk of falling.

How do I begin?

• Discuss with your health care provider your plans to become more physically active. Your health care provider may recommend for you to see a physical therapist to address any special circumstances (such as surgery or radiation) that have made it difficult to move a body part, or issues related to lymphedema (swelling due to a blocked lymph node), or difficulties with pain.
• Start slowly and be realistic  in your expectations of yourself. Take into account your activity level before cancer treatment  and what you are able to do now.
• Make yourself a priority and schedule a time of day you feel your best to be active.

What are the key components of a physical activity program?

• Stretching/Flexibility
  • Improves range of motion, reduces joint stiffness and may decrease the likelihood of spraining a muscle.
  • Do 5-15 minutes everyday.
• Strengthening
  • Training that helps muscles become stronger by pushing or pulling against a force such as gravity or a weight.
  • Do 2-3 times a week.
• Cardiovascular/Aerobic
  • Any activity that uses your large muscle groups and increases your heart rate. It can be walking, swimming, dancing, any activity you move your body and enjoy.
  • The goal is a total of 30 minutes most days of the week. This can be broken into 5-10 minutes of activity at a time if needed to get a total of 30 minutes in a day.
  • You may determine how fast you should walk by using the "talk test." If you are walking with a friend you should be able to say a sentence of 4-5 words. If you can sing you are walking too slow, if you can only answer yes or no you are going too fast.
• Balance
  • This type of activity reduces your risk of falls and injury. It can also strengthen your muscles.

Things to remember

• Consult your healthcare team prior to starting a new physical activity program
• Make physical activity part of your daily routine
• Start slowly and continue to build
• Be flexible and consider new types of physical activity
• Report to your healthcare team any new pain, weakness or shortness of breath