The Stephen and Barbara Slaggie Cancer Education Center is closed for walk-in assistance and group classes to avoid transmission risk during COVID-19. Staff are available by appointment only. To schedule, call 507-266-2991 or email firstname.lastname@example.org.
See “MORE” to find recordings and classes typically offered within the Cancer Education Center in Rochester, MN. Topics include Reducing Fatigue, Moving Forward After Cancer, Nutrition and Cancer, Physical Activity, Stress Management and more!
One of the classes offered at the Stephen and Barbara Slaggie Cancer Education Center, located in Rochester, Minnesota, is Physical Activity and Cancer. Key topics covered in class are available below for you to review at a time that is convenient. You may also view a recording of the class. You are invited to stop by the center for additional class offerings, Monday through Friday, 8 a.m. to 5 p.m, Gonda Building, lobby level. All classes are free and do not require a provider referral. We look forward to seeing you!
The American College of Sports Medicine published a report in fall of 2019 stating that physical activity is recommended for all cancer survivors. It was found to be especially motivating to join a group activity for cancer patients led by trained health professionals or a group like Livestrong to receive proper recommendations, education and emotional support.
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?
Improves range of motion, reduces joint stiffness and may decrease the likelihood of spraining a muscle.
Do 5-15 minutes everyday.
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.
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.
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
For examples of the above types of physical activity/exercises from Mayo Clinic
Mayoclinic.org and place key words of stretching or strengthening exercises in the search box