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Family Health Magazine - ACTIVE LIVING

From Surviving toThriving
Exercise helps you resume life after cancer

Cancer- it's not a word anyone wants to hear. Often our first reaction is shock. Next, the focus is on survival. Ideally, we can then find ways to enjoy life again.

In the past, 'surviving and thriving' was not a goal of cancer care. However, growing evidence is leading us to include it as part of the process. We want to enhance not just the quantity, but also the quality of life. Exercise can play a key role, as health professionals discover that activity allows cancer survivors to thrive.

What does the research say?

Growing evidence clearly shows that exercise helps cancer survivors. Not only does it improve physical function, but also mental, spiritual and social wellbeing both during and after cancer care. After finishing treatment, many people feel confused and distressed. They should feel elated about 'surviving' cancer, but are instead uncertain, questioning the future. Many are coping with negative and lasting side effects from treatment. For all cancer survivors, the number one reported side effect is fatigue. The sooner survivors start exercising, the more likely they are to reduce side effects and begin to thrive. New evidence about colon and breast cancer also shows that exercise may even protect us from the return of cancer and death.

What stops us from being active?

Despite the evidence supporting exercise, many people are less active from the time of diagnosis through to survival. They may find more barriers to exercise. Some are similar to those from life before cancer – such as having no time and motivation, or limited access. Cancer treatment also brings its own specific barriers. These include side effects of treatment, such as fatigue and nausea, and a fear of overdoing it without proper direction. A specific exercise program in a supportive environment, led by specialists who know about cancer and exercise, can remove many barriers.

Guidelines

Exercise guidelines suggest that activity is safe and can benefit you both during and after treatment.
Generally, adults should aim for 150 minutes of moderate activity per week. This is about 30 minutes, five days per week, at a level similar to an energetic walk. Exercise should include:

• aerobic or 'cardio' exercise like walking and cycling
• strength training two to three days per week
• flexibility type exercises on most or all days of the week.

Monitor your exercise intensity by using a Borg Rated Perceived Exertion Scale (see below). Aim to stay at an intensity of around three to four out of 10. At this level, you should be able to carry on a conversation, but not be able to sing (the "talk-not-sing" test). This test of exertion is a great tool that can be used by anyone, anywhere, no matter what fitness level. It can help manage exercise intensity and avoid overdoing it.

Even if you were active before diagnosis, check with your doctor before starting an exercise program. Your program should be tailored to fit your current health and treatment status. After surgery, and during chemotherapy and radiation, consider the necessary precautions. Your oncologist and health care team can explain where to be careful, and notify exercise specialists of any restrictions.

It may not be possible to achieve a weekly 150 minutes of activity during or shortly after treatment. Still, if you feel well enough, try to get some exercise. Even short bouts of activity (such as 10 minutes at a time) can improve symptoms like fatigue.

No matter where you are in your treatment program, avoid being inactive. Any level of exercise has benefits! Decide what kind of activity you prefer, and find ways to work around any barriers. Look for community exercise resources that are specifically designed for people dealing with cancer. Finally, build support for doing the exercise.

The goal of treatment is no longer just eliminating cancer, but allowing you to return to activities you love. Add physical activity to your routine, so you not only survive, but thrive.

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FAMILY HEALTH is written with the assistance of

FAMILY HEALTH is written with the assistance of

While effort is made to reflect accepted medical knowledge and practice, articles in Family Health Online should not be relied upon for the treatment or management of any specified medical problem or concern and Family Health accepts no liability for reliance on the articles. For proper diagnosis and care, you should always consult your family physician promptly. © Copyright 2019, Family Health Magazine, a special publication of the Edmonton Journal, a division of Postmedia Network Inc., 10006 - 101 Street, Edmonton, AB T5J 0S1    [AL_FHb12]