Published:
October 7, 2022
The CDC estimates that breast cancer accounts for 30 percent of all cancers diagnosed in women in the United States. The good news is that with advances in early detection and treatment, breast cancer survivors number in the millions: 3.8 million in the U.S. and 32.6 million globally.
Research shows that exercise is an important factor in survivorship. We’re sharing the research, along with some practical tips on how breast cancer survivors can stay active.
Exercise and Breast Cancer Survivorship: A Look at the Data
One key element to thriving in survivorship is a prescription for physical activity! Studies show that exercise reduces both cancer recurrence and death in survivors. In fact, mortality rates in women who were able to perform the recommended 150 minutes per week of moderate intensity physical activity, decreased by 24 percent.
Is Exercise Safe for Breast Cancer Survivors?
Katie Schmitz, PhD, FACSM, a leading researcher in exercise oncology, published a study on Physical Activity and Lymphedema (a sometimes side effect of cancer treatment that causes swelling from a build-up of lymphatic fluid in the body). In this study, she determined that patients with lymphedema risk could safely participate in resistance training (slow and gradual resisted weight training without a weight limit) without increased risk of developing the condition. In fact, the patients with the highest risk factors for lymphedema decreased their expected incidence by 90 percent.
Schmitz also demonstrated that patients with a known diagnosis of lymphedema could safely participate in resistance training with the added benefit of less lymphatic flare-ups (reduced by 50 percent) than a non-exercise group.
Exercise Guidelines for Breast Cancer Survivors
With the remarkable health benefits of physical activity, can we think of exercise as medicine? If so, what is the magic exercise prescription? Here are some guidelines.
Aerobic Activity
- Engage in moderate intensity activity or exercise 30 minutes/day or 150 minutes/week
- Walk, dance, bike, swim, do yard work!
Strengthening
- Engage in 8-10 exercises with resistance, 10 reps each, 2-3 times/week
- Use body weights, free weights, exercise bands, resistance machines
Make it Stick
- Do something you enjoy
- Exercise with a friend
- Do it for your health, not for your weight
Physical Therapy May Help
Referral to an exercise specialist or physical therapist may help you develop a safe and effective exercise program, especially if you have significant health issues, are recovering from surgery, or are interested in a high intensity exercise program. Lancaster General Health has specially trained therapists who are able to evaluate and prescribe a safe and effective exercise program and fitness plan.
Other community-based mainstream fitness programs such as the LIVESTRONG program at the YMCA, offer cancer survivors a 12-week, no cost, high quality program in a small group setting.