WHY you MUST Incorporate Movement into your Cancer Recovery Plan
I’m one of those people who can’t sit in one place for more than an hour or two… I start getting ansty and I simply need to jump up and move around for a bit. That’s not to say that I can’t sit through a movie, but I do have a harder time in a movie theatre versus at home, when I can take a walk break halfway through… I usually end up having to go to the bathroom for a quick pee break anyways at least once during a movie, so this works out well!
When I was researching evidence-based holistic strategies that I wanted to incorporate into my Cancer Recovery Roadmap online program, exercise and movement came up shining! I was super surprised to read about how much moving around made a difference to cancer recovery.
Movement has huge benefits for those with cancer, as well as for those trying to avoid recurrence of cancer, or trying to prevent it… Numerous studies have demonstrated this 😊
One study looking at women with early-stage breast cancer, showed that adrenaline released during exercise actually prevented the spread and development of metastases in other parts of the body.
Other studies suggest that physical activity is associated with a reduced risk of the cancer coming back, and a longer survival after diagnosis of cancer.
Not only does exercise have physical benefits, but it also has psychological advantages in cancer patients undergoing treatment. These benefits include:
- reduced nausea and fatigue
- mood improvement
- self-esteem improvement and
- enhanced quality of life
- improved natural defense mechanisms
The best part is, research shows that exercise in ALL forms is beneficial… you don’t need to be transformed into a fitness expert, you don’t have to be overly active during your entire life, and you certainly don’t need to invest in expensive equipment or a pricey gym membership. 👍
Simply walking as exercise has been shown to produce the same benefit as cardio exercise through other activities, such as at a gym or swimming pool. A good pair of running shoes is all that is needed.
Now, to answer the question of how much exercise and movement you should incorporate into your day, here’s what The American College of Sports Medicine advises: cancer survivors should exercise the same amount of time as recommended for the average person - about 2 1/2 hours of moderate exercise a week.
Similarly, the American Cancer Society recommends that cancer survivors:
- Aim to exercise at least 150 minutes per week.
- Include strength training exercises at least 2 days per week.
- Avoid inactivity and return to normal daily activities as soon as possible after diagnosis.
The important thing if you have cancer is just to start slowly and build up an exercise routine over time. This can include just building more activity into your day such as taking the stairs instead of riding the elevator, or parking a little farther away from the grocery store.
Always check with your doctor before starting any exercise program. Listen to your body, rest when you need to and don’t push yourself, especially while in active cancer treatment. Over time your energy levels will increase and it will become easier! 💪
Have you incorporated some daily exercise into your cancer recovery plan?
I’ve taken all my research on diet, environment, lifestyle and mind-body and put it into a very comprehensive program which will help you create your own cancer recovery plan. If you want to take your recovery from cancer to the next level, click on the image below.
Also, if you want to join a free community of people with cancer looking for holistic and integrative strategies to encourage cancer recovery CLICK THIS LINK to join the Holistic Strategies for Cancer Recovery Facebook group to help support your journey and connect you with likeminded people.
- https://sciencenordic.com/cancer-denmark-fitness/how-exercise-can-slow-the-spread-of-cancer/1450630 (accessed 14-May-2021)
- https://www.mdanderson.org/prevention-screening/manage-your-risk/physical-activity.html (accessed 13-May-2021)
- https://www.webmd.com/cancer/features/exercise-cancer-patients (accessed 13-May-2021)
- https://www.cancer.org/treatment/survivorship-during-and-after-treatment/staying-active/physical-activity-and-the-cancer-patient.html (accessed 14-May-2021)