by India Gooderham.
The purpose of this blog post, and my mission as a Cancer Exercise Specialist, Cancer Yoga Teacher, Scar Tissue Therapist, and with my background experience as a Physiotherapist is to spread the word about the powerful benefits of exercise and yoga for people affected by cancer, and to highlight the science behind it.
The research evidence is clear, yet many cancer patients aren’t routinely advised to exercise or given the support they need to do so. Let’s change that.
The shift in thinking: Exercise and cancer
Not so long ago, the advice to people with cancer was often “rest is best.” While rest is sometimes necessary, particularly during treatment when managing symptoms such as pain, breathlessness, or fatigue, research now strongly supports the importance of staying active throughout cancer treatment and recovery.
So, what does the research tell us about the benefits of exercise for people living with cancer?
Numerous studies show that regular exercise can lower the risk of cancer returning and improve survival rates across various cancer types. For instance, a study in the Journal of the National Cancer Institute demonstrated that individuals who met national exercise guidelines (150-320 minutes of moderate exercise a week) had a significantly lower risk of recurrence and mortality. Importantly, even starting exercise post-diagnosis and treatment provides substantial benefits. Whether you’re dealing with breast cancer, prostate cancer, colorectal cancer, exercise offers life-extending advantages.
Maintaining a healthy weight can be crucial in reducing cancer recurrence risks. Obesity and excess fat can increase inflammation and promote hormone imbalances, which can fuel cancer growth in hormone-sensitive cancers like breast, ovarian, and prostate cancers. Exercise helps regulate weight, build muscle, and lower body fat—benefits that extend to anyone undergoing cancer treatment.
A randomised controlled trial published in the American Society of Clinical Oncology in 2023 of 502 participants showed that yoga significantly reduced inflammation among cancer survivors and concluded that yoga should be prescribed for cancer survivors experiencing inflammation which may lead to an increased toxicity burden therefore increasing the risk of disease progression, recurrence or secondary cancers.
Chemotherapy, radiation, and other cancer treatments often bring unpleasant side effects, but exercise has been shown to alleviate many of them, such as:
Cancer-related fatigue is pervasive, but exercise can help combat it. Regular physical activity can increased muscle mass and improve cardiovascular and lung function, enabling your body to work more efficiently and conserve energy for daily tasks.
For those undergoing surgery, such as for breast cancer or other cancer types, postoperative scarring and tightness can limit mobility. Gentle stretching, yoga, and mobilisation exercises can improve range of motion and posture, preventing further discomfort or stiffness.
Many cancer treatments, including chemotherapy and hormonal therapies, can lead to bone loss, putting patients at a higher risk of osteoporosis. Weight-bearing exercises like walking or strength training can help maintain bone density, benefiting people across the cancer spectrum.
A cancer diagnosis can trigger anxiety, depression, and stress. Exercise releases endorphins – the body’s natural ‘feel-good’ chemicals – which can help improve mood and alleviate feelings of despair. It can also help people feel more in control of their bodies during a time when much can feel out of their control.
Physical activity is a natural stress reliever. Whether it’s walking, yoga, or a full-body workout, moving your body can clear your mind, reduce stress, and help you focus better. Exercise often serves as a moving meditation, calming both the mind and body.
Cancer treatments and anxiety can disturb sleep. However, regular exercise has been shown to help individuals fall asleep faster and enjoy a deeper, more restful sleep – crucial for healing.
Why aren’t more people with cancer being told to exercise?
Despite the overwhelming evidence of exercise’s benefits, too few cancer patients are being encouraged to exercise. A report published in 2019 highlighted that many oncologists simply don’t have the time during appointments to promote exercise or they may not feel qualified to prescribe exercise. There’s also a lack of awareness or specialist referral services for patients to access tailored exercise programs.
It’s not about oncologists not doing their jobs well; I think it’s about the need for more integration between medical treatment and exercise and rehabilitation services
What are the exercise guidelines for cancer patients?
Both the NHS in the UK and the American Cancer Society recommend that cancer survivors aim for the same levels of exercise as the general population: 150–320 minutes of moderate-intensity exercise per week, along with strength training at least twice per week.
However, if cancer complications or other health conditions limit your ability to exercise, the key is to stay as active as possible, according to your ability. Small steps, every day make a HUGE difference.
What is ‘moderate intensity’ exercise?
Moderate-intensity exercise means getting your heart rate up enough to feel warm and slightly out of breath, but still able to hold a conversation. Walking, swimming, cycling, or even dancing all count.
Special considerations for cancer survivors
Before starting any exercise program, it’s important to check with your oncologist or medical team. Some cancer treatments may affect the heart, lungs, or bones, and it’s crucial to understand any specific limitations or precautions.
If you’ve undergone lymph node removal, you may worry about the risk of developing lymphoedema. However, research has shown that a carefully supervised exercise program does not increase the risk and can help manage the condition.
Getting started
Starting an exercise program can feel daunting, especially when you’re living with cancer. Start small, and gradually increase the time, intensity, and frequency of your workouts. Most importantly, choose activities you enjoy—exercise should leave you feeling better than when you started.
Making exercise a part of your cancer recovery
If you want to take your exercise journey further, seek out expert guidance designed specifically for cancer patients.
India Gooderham’s background is as a Specialist Physiotherapist working in oncology and palliative care in the UK. She is now working as a Cancer Exercise Specialist and Cancer Yoga teacher and is founder of ‘Gentle Recovery’, an online rehabilitation and wellness platform for people affected by cancer. Her mission is to serve, educate and empower people at any stage of their cancer journey through exercise, yoga and wellness online programmes and 1-2-1 online coaching.
gentlerecovery.co.uk
Photo by Ivan Samkov.
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