Physical activity tips for cancer survivors
Avoid inactivity
Any kind of physical activity helps, even if it is not at a moderate or vigorous level. More studies are showing that being inactive increases the risk of some cancers. Being inactive, or sedentary, means you spend most of your time sitting without physical activity.
Be regularly active
Each week, try to get at least 150 minutes of moderate activity or 75 minutes of vigorous activity. Try spreading these activities throughout the week. However, getting this much exercise over 1 to 2 days also helps.
Include strength training
Lift weights and do other muscle-building exercises at least 2 days a week.
Consider short sessions
If you do not have time or energy for long exercise sessions, go for shorter periods. The health benefits of several short, 10-minute segments are similar to those of 1 longer exercise session.
Start slow
If you are new to exercise, slowly increase the length and intensity of your physical activity.
Components of an Effective Exercise Program for Survivors
Relaxation breathing
Research shows that relaxation breathing can help reduce stress and anxiety during recovery. During relaxation breathing the goal is to breathe slowly and deeply. Being aware of your breath can have a calming effect and allow you to focus your energy towards healing.
Aerobic exercise
Aerobic exercise is essential to good health.Any movement that elevates your heart rate and breathing counts as aerobic.
Walking is one of the easiest ways to get aerobic exercise. You might be able to walk for only a few minutes at first, but you’ll gradually get stronger. Try to walk a little farther each session until you’re able to walk for 30 to 45 minutes each day. If this isn’t possible for you, aim for 15 minutes 1 to 3 times a day.
Stretching
stretching regularly can gradually improve your posture, range of motion, and flexibility. The older you are the more important daily stretching is to maintain flexibility.You may need to do each stretching exercise 2 to 5 times per day in the beginning of your recovery.
Strength training
Strength training has many benefits.
● Improve your balance and posture by strengthening your core
● Improve your quality of life by making activities easier and more enjoyable
● Empower you physically and mentally
● Restore strength
Through strength training, you can gain muscle. strength training helps build strong bones. That’s important because many cancer treatments can increase the risk for osteoporosis which causes weak and brittle bones.
Tags: Cancer survivors, exercise for cancer survivors, exercise program, physical activity tips, stretching, strength training
