Hope you’re having a wonderful summer! The weather has been beautiful in Cleveland. I love the longer days and the relaxed feel of summer. Somehow everything feels easier–no coats, boots, slippery roads or bundling up to go for a walk. If I could be outside all day, (as long as there is shade) I’d be one happy camper. In fact, hiking in the woods this time of year is my favorite form of exercise.
Hiking trails through giant redwoods in Muir forest near San Francisco, California, USA
Speaking of exercise, most of us are aware that we should be moving our bodies on a regular basis, but did you know that there have been hundreds of studies showing the positive effects of exercise on cancer survivorship and mortality?
These studies involved thousands of individual patients whose exercise patterns were evaluated following the diagnosis of all types of cancer. Compared with patients who did not exercise or did less exercise, patients who exercised following a cancer diagnosis were shown to have a lower relative risk of mortality and recurrence and experienced fewer severe adverse effects from cancer and treatment.
According to recent guidelines issued from The Clinical Oncology Society of Australia (COSA), exercise should be prescribed to all cancer patients alongside surgery, chemotherapy or radiation – and not to do so could be harmful.
Lead author of these guidelines, professor Prue Cormie, says that there is indisputable evidence that supports its position statement on the role of exercise in cancer care.
She goes on to say that exercise is the best medicine for someone with cancer, (along with standard treatments) due to the fact that “people who exercise regularly experience fewer and less severe treatment side-effects; cancer-related fatigue, mental distress, quality of life.”
She also emphasizes that patients who exercise have a lower risk of their cancer coming back or dying from the disease.
The key points of COSA’s Exercise in Cancer Care Position Statement:
* Health professionals involved in cancer care should prescribe exercise to all people with cancer
* Anyone with cancer should aim towards and, once achieved, maintain participation in:
- at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise (e.g. walking, jogging, cycling, swimming) each week; and
- two to three resistance exercise (i.e. lifting weights) sessions each week involving moderate- to vigorous-intensity exercises targeting the major muscle groups.
* Refer patients to an exercise physiologist and/or physiotherapist with experience in cancer.
Don’t like to go to the gym?
- Try a rebounder (mini trampoline). It is a great way to get your lymph moving to remove toxins from the body. I got mine on Amazon and you can always look up specific exercises on YouTube
- Swim, bike, run
- Use free weights or resistance bands
- Try yoga, pilates, tai chi, xi gong (can get on video)
Whatever you choose, just be sure to move your body 30-60 minutes per day and of course, make sure you talk with your healthcare provider before starting any kind of exercise program.
With love and good health!
P.S. Looking for support during or after treatment so that you can let go of the fear and feel your best? Here are some ways I can help:
1. Join my FB Community where you will get inspiration and great anti-cancer tips.
2. Download my FREE Top Tips for Keeping Cancer Away and Feel Confident in Your Body Again!
3. Set up a Breakthrough Conversation with me so I can help you figure out what your best next steps should be so that you can truly live the amazing life that is waiting for you post-cancer!
References:
https://www.ncbi.nlm.nih.gov/pubmed/28453622
https://www.echo.net.au/2018/05/exercise-prescribed-cancer-patients/
