Exercise can not only improve the quality of life in cancer patients and survivors, but also reduce the risk of developing cancer in the first place. Physical activity comes in many forms such as going to the gym regularly or attending a dance class. Physical activity is a bodily movement produced by skeletal muscles to produce energy and release endorphins. Having a regular exercising schedule is a key component of energy balance, weight, and health.
Regular physical activity can improve health in a variety of ways. Some benefits include helping to control weight, maintaining healthy bones and muscles, and reducing the risk of developing high blood pressure and diabetes. Less physical benefits include promoting psychological well-being. The release of endorphins can contribute to a better mood and overall feeling of health and happiness. Even during cancer treatment, being active can reduce the side affects of cancer treatment such as nausea and fatigue. While studies have shown that there is a link between physical activity and reducing the risk of cancer, many people still don’t engage in enough regular exercise.
Cancer can be overwhelming both physically and emotionally. Exercise can contribute to improved mood and less stress. Even if people with cancer can’t make it to a gym or attend an invigorating physical activity class, there are plenty of daily activities that can be taken advantage of to get the most out of their day. Substituting the stairs for the elevator or biking to a destination can satisfy the minimum 30-minutes that adults need to get enough physical activity for the day. A brisk walk is probably the easiest way to get physical activity throughout the day; walking at a minimum of 3.5 to 4 miles per hour.
It’s important to know that exercise programs need to be adapted depending on medical treatments and the overall health status of a person with cancer. While people starting out may want to push themselves immensely, this can have negative affects in the end. Working too hard can make someone pull a muscle or hurt themselves. People can build up the intensity of their workouts over time. Those on bed rest can also benefit from physical therapy as they broaden their range of motion and counteract the effects of depression and fatigue.
Contemporary society is quite sedentary. Between sitting long hours for daily commutes or office jobs to coming home and spending time in front of the television, barely anyone has time to incorporate physical activity into their daily lives. Many people think that exercise is limited to a gym workout, but there are several ways to exercise right at home or in the neighborhood. It’s important to get motivated by the benefits to exercise, as well as make it a part of your daily schedule – making it a habit.
Examples of moderate exercise include:
- Actively walking
- Cycling
- Swimming
- Yoga
Creating a workout tailored to your skill level and interest will make exercising fun and easy.