Every year, over one million women worldwide are diagnosed with breast cancer, with the United States alone reporting approximately 185,000 new cases annually. The good news is that due to advances in treatment and early detection, nearly 90% of women diagnosed with breast cancer in the US survive for at least five years post-diagnosis. The crucial role of early detection significantly increases the chances of survival and successful treatment. As of 2023, an estimated 2.4 million breast cancer survivors are in the US (Siegel et al., 2022).
Recovery Stage
However, the journey to recovery has its challenges. Treatments like chemotherapy, radiation, and surgery can lead to muscle loss, fatigue, weight gain, reduced bone density, and cardiovascular issues, which impact overall fitness levels. Survivors may also experience limited flexibility, lymphedema, and mental health challenges, all of which make physical activity more difficult. Despite these hurdles, staying active is vital for recovery, as it helps rebuild strength, improves cardiovascular health, and supports mental well-being. By focusing on a balanced fitness routine, survivors can significantly enhance their overall quality of life and reduce the risk of recurrence.
Exercise is a safe and powerful tool for breast cancer survivors, empowering them to rebuild strength, energy, and overall health after treatment. Research has shown that movement is not only safe but incredibly beneficial. Whether it consists of walking, strength training, or stretching, regular exercise boosts aerobic fitness, improves flexibility, and reduces pain and fatigue. Even upper-body exercises are safe for women with or at risk for lymphedema (Joaquim et al., 2022).
Tailoring Fitness Routines to the Recovery Stage
The US Physical Guidelines for Americans (PAGA) recommends 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous activity or an equivalent combination. For resistance training, muscle-strengthening activities of at least moderate intensity are recommended for each muscle group at least two days per week. For flexibility, major muscle groups and tendons should be stretched (Wolin et al., 2012). Important things to note before engaging in a workout program:
- Be sure to check with your physician to be cleared for physical activity and fully recovered from surgeries.
- Start with a supervised training plan, which means working with a qualified and experienced professional in training breast cancer survivors. This is important because a trainer can tailor an exercise program to meet each person’s needs and monitor progress, ensuring the individual is not pushing themselves too hard or risking injury. They can also help guide the individual to adapt to the recovery from their routine.
- Begin slowly and always listen to the body. Self-awareness and self-care are crucial for recovery and overall well-being.
Where to Start:
Once cleared to exercise, start with bodyweight exercises like squats, lunges, and pushups. These movements help rebuild foundational strength. Gradually introduce resistance using dumbbells, bands, or machines as the body adapts. This progression allows for the safe building of muscle without overwhelming the system (Yildiz Kabak et al., 2021).
A balanced fitness routine is essential for breast cancer survivors. Aim for 30 minutes of cardio, such as brisk walking or cycling, three times a week. Add strength training twice weekly, using light weights or resistance bands, and incorporate daily flexibility work like yoga or stretching (Ochi et al., 2022). These elements improve physical function, boost energy, lift mood, and reduce fatigue.
Focusing on a well-rounded routine will support your recovery while lowering your risk of recurrence. Small steps lead to significant changes, and investing in your fitness can be one of the most empowering parts of your journey toward long-term health!
Summary
In conclusion, the journey to recovery for breast cancer survivors is filled with both challenges and opportunities. By embracing a tailored fitness routine, survivors can rebuild their strength, improve their overall health, and enhance their quality of life. Engaging in regular physical activity not only alleviates common post-treatment side effects but also fosters mental resilience and emotional well-being. It is essential to approach this journey with the guidance of qualified professionals who understand the unique needs of breast cancer survivors, ensuring that exercise programs are safe, effective, and supportive. Ultimately, prioritizing fitness is a decisive step toward reclaiming control and empowerment in this new chapter of life. Survivors can significantly influence their long-term health and well-being with small, consistent actions.
References:
- Joaquim, Ana, et al. “Impact of physical exercise programs in breast cancer survivors on health-related quality of life, physical fitness, and body composition: Evidence from systematic reviews and meta-analyses.” Frontiers in oncology 12 (2022): 955505.
- Yildiz Kabak, Vesile, et al. “Physical activity level, exercise behavior, barriers, and preferences of patients with breast cancer–related lymphedema.” Supportive Care in Cancer 29 (2021): 3593-3602.
- Ochi, Eisuke, et al. “Cardiorespiratory fitness in breast cancer survivors: a randomised controlled trial of home-based smartphone supported high intensity interval training.” BMJ supportive & palliative care 12.1 (2022): 33-37.
- Siegel, R. L., Miller, K. D., & Jemal, A. (2022). Cancer statistics, 2022. CA: A Cancer Journal for Clinicians, 72(1), 7-33. DOI: 10.3322/caac.21708