Rebuilding Strength: The Essential Guide to Exercising After Cancer
Rebuilding Strength: The Essential Guide to Exercising After Cancer
Recovering from cancer treatment is a challenging journey, and exercise plays a crucial role in rebuilding strength, confidence, and overall well-being. In this blog post, we will explore effective strategies and routines to help cancer survivors safely engage in physical activity, boost energy levels, and improve their quality of life.
Understanding the Unique Needs of Cancer Survivors
Every cancer survivor's experience is unique, with varying side effects and levels of fatigue. JC, a clinical exercise physiologist and cancer exercise specialist, emphasizes that there is no one-size-fits-all routine. Instead, survivors should adopt principles that cater to their individual circumstances. For instance, those experiencing severe cancer fatigue—defined as being unable to get out of bed without feeling exhausted—should consult a cancer exercise specialist for personalized guidance.
The Importance of a Warm-Up
A proper warm-up is essential before engaging in any workout. JC introduces the '10-minute rule,' which encourages survivors to move for about ten minutes to gauge how their body feels. If they feel better, they can continue; if not, they should rest. This approach not only helps assess energy levels but also fosters a positive mindset, reducing feelings of guilt about not exercising.
Crafting the Workout Routine
After the warm-up, survivors can follow a generalized routine that focuses on head-to-toe activation. This includes alternating upper and lower body exercises such as glute bridges, shoulder movements, and hip circles. JC notes that even simple activation exercises can yield positive results, especially for those dealing with fatigue. For example, a glute bridge is an effective way to activate muscles and improve mobility.
Key Movement Patterns to Incorporate
JC outlines crucial movement patterns that should be part of any workout: squats, lunges, hinges, and thrusts for the lower body, and horizontal and vertical presses and pulls for the upper body. It’s important to focus on exercises that are manageable given individual limitations. For instance, someone who has undergone a mastectomy may struggle with overhead movements but can still perform chest presses.
Combining Exercises for Efficiency
To maximize workout efficiency, JC recommends combining more strenuous exercises with easier ones. For example, pairing a squat (more demanding) with a bicep curl (less demanding) allows survivors to manage fatigue while still getting an effective workout. This strategy not only conserves energy but also ensures a well-rounded routine.
Focusing on Core Stability
Core exercises play a vital role in overall strength and stability. JC advises starting with stability exercises that prevent twisting and bending, such as the paddle off press, before progressing to more advanced movements. This foundational strength is crucial for daily activities and injury prevention.
Tailoring to Individual Needs
After completing their primary workout routine, survivors should dedicate time to address specific needs, such as balance exercises for those at risk of falling or stretches for tight muscles. This personalized approach helps enhance overall functionality and well-being.
Conclusion: Key Takeaways for Cancer Survivors
Recovering from cancer is a journey that requires patience, understanding, and the right exercise routine. By following a structured approach that includes warm-ups, strength training, and personalized activities, cancer survivors can regain their strength and improve their quality of life. For those who may feel overwhelmed, JC offers a free 12-week workout plan that simplifies the process and provides essential guidance. Remember, the goal is to listen to your body and progress at your own pace.
In this episode, JC, a clinical exercise physiologist and cancer exercise specialist, discusses how to exercise effectively during chemotherapy, particularly when dealing with nausea, fatigue, and body aches. He emphasizes the importance of targeted exercises, particularly walking, to alleviate symptoms and improve overall health. The conversation covers various forms of exercise, including strength training and warm-up techniques, while providing practical advice for cancer patients to stay active and manage their symptoms.