5 workouts for breast cancer survivors

Exercise is an important part of staying healthy for everyone. But for breast cancer survivors, it can be a lifesaver. Studies suggest that survivors who exercise have less fatigue, pain, and stress, as well as fewer instances of breast cancer recurrence and lower rates of death from breast cancer.

Physical activity as you are able can help to clear your mind, improve your self-esteem, and feel like life is returning to usual after treatment for breast cancer.

Experts, like those at the American Cancer Society, recommend that cancer survivors get about 150 minutes a week of moderate physical activity, like brisk walking or dancing. But always talk to a healthcare provider (HCP) before you begin any new exercise plan. Here are five gentle exercises to help you get started.

For a workout that heals the body and the mind, try yoga. A study published in JNCI Cancer Spectrum in 2019 found that breast cancer survivors who practiced yoga experienced less fatigue and depression.

Yoga also helps relieve stress and anxiety, and can restore strength, flexibility, and vitality thanks to the meditative breathing common in most practices. And the more frequently you practice, the more benefits you may receive.

If you’re new to yoga or are unsure how to begin, ask your healthcare provider about programs that may offer free yoga to cancer survivors, or check with local community centers. Many yoga videos are also available online or through cell phone apps. Just be careful of poses that put too much weight on the arms. This could be painful, or in some cases, even harmful.

Walking and jogging are great ways to stay in shape after treatment, and both offer benefits to survivors.

A 2020 systematic review and meta-analysis of eight trials published in Integrative Cancer Therapies found that aerobic exercise (like walking and running), in general, reduced the risk of breast cancer recurrence by nearly 50 percent. Many experts, such as those at the American College of Sports Medicine, recommend that cancer survivors engage in moderate physical activity as they are able, such as walking, biking, or swimming, and work up to more vigorous activities like speed walking, jogging, or running.

If you’re looking for fresh air during your post-cancer workout, grab a friend and head out on a hike.

Hiking is a low-impact exercise that can boost your mood, reduce anxiety, increase bone density (which is important after chemotherapy), and limit oxidative stress, which may make your body better able to fight off potential breast cancer recurrence. Oxidative stress refers to having too many unstable and potentially harmful molecules in the body without enough healthy molecules to combat them.

And when you go, try walking poles or a long stick. A review of studies published in the European Journal of Cancer Care in 2019 found that Nordic walking (walking with poles) had significant and positive impacts on multiple breast cancer symptoms, such as swelling of lymph nodes (bean-shaped structures that are part of the immune system and filter harmful substances), physical fitness, disability, and outlook. Walking with poles also helped improve range of motion in the shoulder.

Arm and shoulder problems are common after breast cancer surgery. It can be tough getting dressed or washing your hair due to pain, swelling, numbness, weakness, and tingling. But gentle arm and shoulder workouts can help decrease those effects, and maintain and improve your ability to move your arm. 

Speak to an HCP for specific suggestions to fit your physical ability and needs. The American Cancer Society also provides recommendations exercises in the days following a procedure—but only with the okay from your provider. 

Many breast cancer survivors who’ve undergone surgery also experience a loss of strength and range of motion in their arms, back and shoulders. Lifting light weights may give your upper body a boost.

Gentle weightlifting (using 2- to 3-pound weights) has shown to be safe for most breast cancer survivors, and may lower your risk for developing lymphedema, or swelling caused by the buildup of lymph fluid. A 2019 systematic review published in the International Journal of Nursing Sciences found that resistance exercise may help reduce lymphedema in those who already had it, and did not increase the risk of developing lymphedema in those who were at risk. Slow, progressive weightlifting can also prevent muscle deterioration and help increase functioning in the upper body.

If you are experiencing swelling, loss of strength, decreased range of motion, or other problems after treatment for breast cancer, speak with your healthcare provider about physical therapy, and whether your insurance may help cover the costs.

As a cancer survivor, your body has been through a lot. And while exercise can help you regain your strength and peace of mind, it does pose a few risks.

Stay safe with these tips as you begin your new routine:

• Work with your HCP. Before you start any exercise program, discuss which workout is best for you, as well as the risks involved.
• Start slowly and remember to rest. Even a few minutes of exercise a day is beneficial, and you shouldn’t feel pressure to push yourself.
• Ignore the phrase, “no pain, no gain.” If certain exercises are painful, stop and speak with your HCP about potential modifications.