Keep Moving: How Exercise Can Help You Reduce the Risk of Cancer Recurrence and Boost Your Quality of Life
- Annelise Tripp
- May 22, 2024
- 3 min read
Exercise can be a powerful tool for cancer survivors, helping to lower cancer recurrence risk and enhancing overall well-being. Let's explore the benefits of being physically active and get started with some helpful tips and resources!
Exercise: The Research
Studies have shown that women with breast cancer who stick to regular physical activity guidelines (at least 150 minutes of moderate-intensity exercise) both before and after their diagnosis have a whopping 55% lower risk of cancer coming back and a 68% lower risk of dying from any cause (1) (2). Even if you start exercising after your diagnosis, you still get a 46% reduced risk of recurrence and a 43% lower risk of death (3). Whoa! There is strong evidence that higher levels of physical activity are linked to lower risk of several other types of cancer too - such as bladder, colon, endometrial, esophageal, stomach and kidney cancers (2).
Why Exercise Works
You might be wondering, "How does exercise pull off these amazing feats?" Well, it reduces inflammation, boosts your immune system, and keeps hormones like insulin and estrogen in check—all of which play a role in cancer growth. Plus, staying active helps prevent obesity, a known risk factor for many cancers, and improves your overall metabolic health (2).
Feeling Good While Staying Strong
But wait, there's more! Exercise doesn't just potentially keep cancer at bay; it also can help you feel better! Regular physical activity can reduce treatment-related side effects like fatigue, anxiety, and depression and help you recover faster from major surgeries. It also improves your physical functioning, helping you stay independent and active in your daily routines (4).
Let's Get Moving!
Starting an exercise routine might seem like climbing an impossibly high mountain, especially when coming back from an intense surgery or treatment, but don't worry—we're here to help you take that first step. Honestly, the first step is the hardest one. What’s that old Chinese proverb? "A journey of a thousand miles begins with a single step." Very applicable here :)
Here are some tips to get you started:
Change your Mindset: This may surprise you, but this is where we MUST begin. If you don’t believe you are an “exercise person”, no tip or trick is going to get you into the regular habit. Fortunately, we humans have minds that can change at any age! Work on thinking of yourself as someone who exercises for their health - maybe even someone who LOVES to exercise!
Start Small: Keep it short at first to build the habit. Literally ANY amount of exercise has been proven to make a difference! Even a 5 minute walk is enough to get started.
Make it fun: Whether it’s dancing, swimming, or yoga, pick activities that you enjoy. Exercise can and should be fun, not a chore.
Find Your Tribe: Join a support group, class or find a workout buddy. Having someone to cheer you on or even a friend to catch up with while you move makes a world of difference.
Check-In With Your Doc: Always chat with your healthcare provider before starting any new exercise program, especially if you have specific health concerns or limitations.
Incorporating regular physical activity into your routine can significantly reduce the risk of cancer recurrence and improve your overall quality of life. It’s never too late to start, and the benefits are profound and wide-reaching. Embrace the journey towards a healthier, stronger you!
If you are cleared by your doctor to begin exercising and you don’t know where to start, you can check out my free 5 minute fitness challenge or free beginner strength training routine blog post. If you are local to the South Bay of LA, you can also check out my free monthly class and other resources at the Cancer Support Community South Bay.
P.S. Always consult with your healthcare team before starting any new exercise routine, especially during cancer treatment.
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