Exercises For Cancer Patients: It’s More Important Than You Think!

WE COMBINE THE WISDOM OF TRADITIONAL CHINESE MEDICINE, MODERN TECHNOLOGY, AND PATIENT-CENTERED CARE FOR YOU TO THRIVE IN TODAY’S FAST-PACED WORLD. Share If you are a cancer warrior, you are not alone in wondering how long after you are done with treatments should you start an exercise routine, especially when you may be feeling fatigue and nausea from treatments. The best way to find out is to consult your oncologist and care team! Research found, those who exercised regularly had 40% to 50% less fatigue, the primary complaint during treatment. [1] Today, we will share more on how exercise can help cancer patients and specific exercises for cancer patients to practise. Benefits of Exercise for Cancer Patients [2] According to the U.S Department of Health and Human Services Physical Activity Guideline 2nd edition, cancer survivors (post-treatment) should engage in regular physical activity to reap the health benefits of it. For adults with breast, colon, or prostate cancer, greater amounts of physical activity help to lower the risk of dying from their cancer. Cancer survivors who are physically active have a better quality of life, improved fitness and physical function, and experience less fatigue. Physical activity also plays a role in reducing the adverse effects of cancer treatment, in particular, some cancer patients are at increased risk of heart disease and physical activity can help reduce this risk. As cancer prevention, being physically active significantly lowers the risk of developing cancer. Research shows that adults participating in greater amounts of physical activity have reduced risks of developing cancers of the Breast, Colon, Lung, Bladder, Endometrium, Oesophagus, Kidney and Stomach. Therefore, it is beneficial to engage in exercise at all stages of cancer – pre, during and post-treatment. Recommended Amount And Type Of Exercise For Cancer Patients The following recommendations are general guidelines from the U.S Department of Health and Human Services. Cancer patients should adjust the intensity and frequency of activity according to their body condition. If unsure, it is best to consult a professional for an activity plan tailored to each individual’s ability. TCM’s approach towards cancer management is a personalised one which takes into consideration the type and stage of the cancer, the type of western treatment used, and the general body constitution of the patient. Hence, it is best for all cancer patients to consult a licensed TCM practitioner for a treatment and diet plan tailored to their specific needs. That being said, there are still some easily accessible foods that cancer patients can safely incorporate into their own diet during and after chemotherapy/radiotherapy to combat the known side effects of these treatments. a) Cardiovascular Training Cardiovascular exercises are also known as aerobic exercises, these are activities that get your heart pumping. Most people think of running and swimming when it comes to cardio activity but there are many other types of cardio exercises with varying levels of intensity. Always start with low-intensity activities before progressing your way up. The key is to ensure you work out at a pace and intensity that your body can handle. It is recommended to perform 150 – 300 mins of moderate-intensity cardio exercise a week. To meet this, you can opt for moderate-intensity, vigorous-intensity activities or a combination of both. It takes less time to get the same benefit from vigorous-intensity activities as compared to moderate-intensity activities. As a general rule of thumb, 2 mins of moderate-intensity activity counts the same a 1 min of vigorous-intensity activity [2] Pro-tip: It is best to spread out your aerobic (cardio) exercise evenly through the week. For example, the patient can work out 5 times a week, each time doing a 30min session of moderate-intensity exercise. This adds up to at least 150mins/week. Recommended cardio exercises for cancer patients: 1. Power Walking (moderate-intensity activity) Simply pick up the pace, you don’t have to power walk like professional athletes! This is a great option for an easy low-impact cardio workout and is suitable for those with a weaker body. Otherwise, normal walking is also counted as cardiovascular exercise. Even a 10 min walk can benefit your heart health. [3] 2. Hula-Hooping (moderate-intensity activity) https://youtu.be/d9e4R-j0PWI For a family-friendly activity, try hula-hooping with your children! It can provide similar results to other types of cardio activities like dancing. There are weighted and regular hula hoop options – both are a good way to get your cardio workout. [4] 3. Swimming (vigorous-intensity activity) It is a low-impact form of cardio workout that protects your joints and at the same time keeps your heart rate up. It is also a great full-body workout! 4. Trampoline Rebounding (vigorous-intensity activity) https://youtu.be/U8Blm2irGQE Sounds like a child’s activity but it is more beneficial for your health than you expect! Not only does rebounding on the trampoline work your heart, but it also improves your lymphatic circulation. Rebounding on the trampoline can aid the opening and closing of your lymphatic valves simultaneously to increase lymph flow by as much as 15x. [5] With better lymphatic flow, toxins and harmful substances are filtered and cleared by the immune system more effectively which thus improves your immunity. Rebounding on a trampoline also prevents excessive pressure on your joints so that you can work out for a longer period of time without affecting your joints!  Read more about your lymphatic system 5. Cycling (vigorous-intensity activity) A highly versatile form of exercise where you can choose to ride on a flat path or on tougher terrains if you are up for a challenge. Cycling is a good cardio workout that strengthens your lower body (legs, hips and glutes) but at the same time gentle on your back, hips, knees and ankles. [6] We recommend taking your bike out for a ride at the nearby park to enjoy the fresh air. Otherwise, a stationary bike at the gym does the trick too. b) Muscle-strengthening Training Muscle-strengthening activities of moderate/greater intensity involve working the major muscle groups of the body – the legs, hips, back, chest, abdomen, shoulders, and