What is the Best Exercise for Cancer Patients?

10th November 2020

 

1. Snack on exercise

Multiple shorter bouts of exercise may be just as beneficial as doing longer periods of exercise. Starting small can create good exercise intentions and can actually result in increased exercise uptake and long-term exercise adherence. Try breaking your exercise down into smaller chunks.

• 150 minutes can be broken down into 22 minutes per day.
• 22 minutes per day can be broken down three 7 minute workouts.

The Bounce Back in 7 YouTube series aims to encourage people to practice regular short bursts of exercise.
Click here to try it out.

 

2. Choose functional resistance exercises

Functional resistance training focuses on developing strength for movement patterns that are used in everyday life. Strengthening exercises that work major muscle groups can help prevent muscle weakness and functional decline. It promotes good bone health, helps with weight management and can reduce levels of fatigue.

Try these four functional strengthening exercises:

1. Sit to stands (e.g. getting up from a chair)
   
2. Step up (e.g. walking up the stairs)
   
3. Upright row (strengthens our pull muscles)
   
4. Wall press (strengthens our push muscles)
   

For more information on resistance training get in touch with beth@bouncebackexercise.com or sign up for a group class today.

 

3. Challenge your balance

Balance exercises improve your ability to control and stabilise your body. They are particularly important for people going through cancer treatments which can negatively impact your balance.

Try out these 5 exercises to improve your balance ⚖️
1. Standing stalk
2. Heel to toe
3. Balance and lean
4. Lateral rotation
5. Side steps
(Use a chair to support you if you are worried about falling)

 

4. Exercise outdoors

Exercising outdoors can provide a huge mental health boost. Exposure to sunlight naturally enhances vitamin D production and increases levels of serotonin (the feel good hormone).

 

5k Your Way, Move Against Cancer is a community-based initiative to encourage those living with and beyond cancer, families, friends and those working in cancer services to walk, jog, run, cheer or volunteer at a local 5k Your Way parkrun event on the last Saturday of every month. This is a great way to explore your surrounding area, meet new people, boost your mood and experience the incredible benefits of exercise.

Visit 5K Your Way. Move Against Cancer to find your local group

 

5. Stretch!

Cancer and cancer treatments can impact joint and muscle flexibility. Regular stretching is a crucial part of both performance and the recovery process. It can help overcome stiffness and prevent the loss of flexibility. Stretching classes such as yoga and Pilates can also be a great way to de-stress and relax. Try to do flexibility exercises three to four times a week.

 

Click here to try out this gentle stretching video:

 

The American College of Sports Medicine shares evidence-based physical activity recommendations and the associated benefits for specific symptoms and side effects of cancer and its treatments.