Exercise
Exercise is recommended for every person, in every situation. But how much exercise do you need, and where do you start?
Activity Levels
When it comes to your treatment journey, you will have differing levels of activity levels. Be patient with yourself. The key is to keep moving.
- Light exercises: Do not cause you to break a sweat or produce shortness of breath. Examples: Leisurely walking, biking slowly, stretching, light weight training.
- Moderate exercises: Typically types of activity that can be performed easily while talking. Examples: Brisk walking, hiking, faster bicycling, active dancing.
- Vigorous activity: Increases heart rate and typically makes you breathe more heavily. Examples: Running, swimming laps, competitive sports, heavy weightlifting
Why Exercise?
Exercise is good for you, but here’s why … when it comes to colorectal cancer.
Prevent Cancer
Exercise has been shown to decrease your risk of developing colorectal cancer. In fact, a 2016 meta-analysis of 126 studies found that patients engaging in higher levels of physical activity had a 19% lower risk of colon cancer compared to those who were minimally active. Exercise reduces your risk of colorectal cancer through a variety of ways:
- It reduces the time it takes for food to travel through your digestive system
- It helps prevent obesity, which is a risk factor for multiple cancers
- It helps reduce inflammation and promote immune system function
- It helps prevent high levels of insulin in the blood, which has been linked to cancer development and progression
To protect against cancer, get 30-60 minutes per day of moderate to vigorous physical activity! If you aren’t able to exercise vigorously for that amount of time, take a walk or just get up and move. Some activity is better than none!
Reduce Fatigue
You can reduce fatigue by 40-50% (compared to those who don’t exercise) through exercise. Exercise increases blood flow to the brain and other organs, maximizing oxygen circulation and ensuring your organs and cells have access to the nutrients they need to thrive.
Combat depression
Research shows that regular exercise can help alleviate and combat depression, anxiety, and other mental health concerns. While it isn’t exactly clear how, it may be due the body releasing endorphins (natural “feel good” chemicals your body produces) and taking your mind off anxieties that may be bothering you.
Reduce the risk of weak bones (osteoporosis)
Exercise helps promote strong bones in both children and adults. It helps to strengthen muscles, supporting the skeleton, and helps make bone denser and replace old bone with new growth. If you have already been diagnosed with osteopenia or osteoporosis, talk to your healthcare provider before starting an exercise regimen.
Reduce nausea
Certain types of gentle physical activity, such as yoga, may provide some relief from nausea.
Self-esteem
Exercise releases natural endorphins in your body, which makes you feel better. It may also provide a sense of accomplishment and can present an opportunity to set and achieve progressive goals. You don’t need to look like Michaelangelo’s statue of David to feel good about yourself, regular exercise is enough to get the ball rolling!
Sleep
Multiple studies back up the idea that regular exercise can help you fall asleep faster and improve the overall quality of your sleep. Additionally, exercise can help improve your mood and reduce anxiety, which can help clear your mind and prepare you for a good night’s rest.
Survivorship
Exercise has also been proven to help reduce the risk of recurrence amongst cancer survivors, and it may help colorectal cancer patients and survivors live longer.
Exercise has also been proven to help reduce the risk of recurrence amongst cancer survivors, and it may help colorectal cancer patients and survivors live longer.
Exercising while on treatment
Get as much exercise as possible while on treatment but take caution and limit exercises or spaces that may put you at risk. Don’t overdo it! Try to avoid:
- Vigorous exercise if you have a low red blood cell count
- Heavy weight training while in active treatment
- Using public gym equipment if you have a low white blood cell count
- Swimming in public hot tubs, pools, lakes and rivers
The side effects of treatment may leave you feeling low energy, but the American Cancer Society (ACS) and the American College of Sports Medicine stress the importance of moderate activity during cancer treatment.
They suggest exercising as much as you’re able, as studies show that exercise leads to improved outcomes. Following diagnosis, it’s recommended that you return to normal daily activity as soon as you can.
Getting Started
Talk to your doctor about exercise and fitness programs available through the cancer center. Plan your exercise routine on your personal fitness level. Set short-term goals (this week I will ______ , this month I will ______).
Take breaks as needed during exercise. Exercise with a friend or take a walk with your dog. Try a stationary bike or elliptical machine if you have neuropathy.
Start slow and listen to your body – treatment recovery can take time. Take the stairs or ride your bike if you feel able. Be kind to yourself – getting back into an exercise routine can be hard. Start slow and listen to your body. Take the opportunity to get exercise when you normally wouldn’t, like sweeping the floor instead of letting the robot vacuum take care of it for you.
Almost half of all colorectal cancer patients need six months before feeling able to achieve the recommended amount of exercise for healthy adults.
Exercise in Survivorship
Physical activity is recommended for everyone, and especially in survivorship. Benefits include:
- Reduced risk of recurrence. Colon cancer survivors can reduce their risk by walking and staying active.
- Manage weight.
- Improved mental health.
The Importance of Fitness with Jelena Tompkins
Survivor Jelena Tompkins joined us to discuss how she was able to maintain her fitness during treatment and how it’s different now.
Recommended Routine for Survivors
Set a weekly goal of:
- 2 hours and 30 minutes of moderate physical activity OR 1 hour and 15 minutes of vigorous activity
- Incorporate strength training 2x per week
If you have an ostomy, talk to your doctor about any precautions you should take while exercising.
Start with whatever amount of physical activity works for you, and slowly build your way up to more vigorous activity. Some activity is better than none, and moving your body will help you start feeling more like yourself sooner.
Yoga with Jean DiCarlo-Wagner
Yoga Therapist Jean DiCarlo-Wagner will lead you through a yoga session you can do right from your chair! Learn a simple and effective method for relieving stress and anxiety, as well as improving your flexibility.