For October breast cancer awareness, I am doing a series. Instead of focusing on the disease, I am focusing on the other stuff- the mental and physical things. I read a series in the BCC newsletter and I thought I would share.
What exercising is okay to do while undergoing treatment? These were based from a 2010 “Exercise Guidelines for Cancer Survivors” released by the American College of Sports Medicine) where a panel of 13 experts came together to review and get the message out to avoid inactivity.
Consult with your doctor first. As always, every patient is different. But, try to avoid inactivity. Again, clear with your doctor first. As a plastic surgeon, I can tell you after mastectomy and reconstruction, you cannot start to exercise until you are cleared by your surgeon. If you try to move too quickly- raise your heart rate, blood pressure, or anything which makes you hot and sweaty, you can cause a bleed. Even stretching can pull or tear things which are not fully healed yet.
Once you are cleared (am I getting repetitive or what?),
- For nonsurgical treatments (ie chemo, radiation), continue normal activities and exercise as much as possible
- Aerobic exercise– try to do 150 minutes a week of moderate intensity exercise OR 75 minutes of vigorous exercise
- moderate intensity: walk, dance, bike, horseback ride, ski, golf, volleyball, mow lawn, yardwork
- vigorous intensity: jog, run, fast bike, swim, jump rope, martial arts, cross country ski, hockey, tennis, heavy manual labor (they suggest digging, carry and hauling, construction.)
- Strength train-2-3 sessions a week from major muscle groups (chest, back, arms, abds, quads, hamstring, calf)
- 8-10 exercise, 10-15 repetitions/set, one set per session
- Flexibility/ Range of motion– every day flex, extend, rotate, focusing on major muscle groups and joints
So get out there and move!
