exercise cuts recurrence rate?

Kkubsky

Have read a few posts regarding exercise and lowering recurrence? Just how much exercise does it take? Any specific type? I was always an active person up until a few years ago when I started having neck/back issues. Now I just walk for the most part but that just doesn't feel like much exercise to me....

Claire_in_Seattle

I am an exerciser, and not just because it lowers the likelihood of recurrence. Exercise keeps my brain sharp, helps me cope with stress, keeps my body working as it should, gets me out the door, etc. In fact, the only downside of a lot of exercise is that I look terrific in clothes which makes buying them much more tempting.

You need to exercise for your heart etc. as well. Fortunately the therapeutic dose is roughly equivalent for everything - >150 minutes per week of walking at a moderate pace. I do a lot more because I love my food and get cranky if I can't eat everything I want. So I do endurance events such as metric centuries on my bicycle. I am doing a fun run in my skivvies today for charity (need to get some "less brief" briefs that are suitable for public viewing prior to the start).

You might want to look at the information about exercise on this site. And there is also a LIVESTRONG program at a lot of YWCAs for cancer survivors. I lift 10lb weights which means the difference between a very stiff and non flexible neck and being able to move normally, very useful when driving. I think because it gives me muscles to support those vertebrae and also flexibility.

Anyway, there is help, which is something you should ask for. I never needed to. It's just so important to stay strong and flexible going forward. Because you don't want to beat breast cancer only to have heart problems or have your bones crumble from inactivity.

Good luck!!! - Claire

DecisionFreak

My breast surgeon told me exercise lowers the risk by 30 percent. She said to exercise every day. I think vigorous exercise may help breast cancer warriors to adhere to an exercise routine.Vigorous is when you are exercising hard enough that you cannot carry on a conversation with anyone.

Claire, you said you lift 10 pound weights to keep your next flexible. I have a stiff neck, too. It is much better since the breast reduction and lift. Do you have a small set of 10 pound weights at home? How many reps do you do? The home PT people showed me various exercises for my neck that I plan to start doing regularly in about a week. I have about 10 exercises, a few that are aimed at my lower back pain that is improved also since the surgery.

The three categories are weight bearing, resistance, and aerobic. You don't have to be an Olympic athlete. Just get moving. I am now starting to walk as I am now 25 days out of surgery and starting to get a little energy.

ksusan

To reduce lymphedema risk (I don't have it and I don't want it), my PT started me with no weights and increased reps (with rest in between) rather than adding weight quickly. I am allowed to do Zumba as long as I check my hands and arms for swelling and use a lymphedema sleeve/gauntlet if it begins.

I'm compiling a "benefits of Zumba" study abstract and article list for a talk. When I have a bibliography, I'll post it in the Exercise forum. The summary version is that most studies use 2-3 classes a week as their study target. A class works better than a DVD or partner salsa dancing for exercise benefit. Blood pressure, heart rate, blood sugar decreased. Stamina and perceptions of strength and empowerment increased. Depression decreased. Weight loss seemed to be modest at around a kilo in 12-24 weeks, but I'm here to say that with chemopause and Tamoxifen, I'll take any weight loss I can get. I started Tamoxifen and Zumba at the same time and have not gained any weight, which my PCP points out as an exercise benefit. My PT said that regular exercise decreases the risk of blood clots. Obviously, stretching and warm-up is important.

Zumba is more amenable to modifying the moves than some other aerobics or dance classes. For example, I don't do a lot of the jumping moves because I'm protecting my joints and Tamoxifen makes me that much more likely to have stress incontinence if I leap around. I've been going for almost 6 months and I feel good (plus my partner says I'm dancing more confidently, which is hot).

Plus, when I shimmy to "All About That Bass" with a bilateral with no recon, it's hilarious.

Claire_in_Seattle

DF....I have 10 lb weights at home. I use them on weekdays and do about 40 reps each of 4 different exercises. Not great form, but I make sure I get them in, doing them as I cook dinner. I got 5 lb weights immediately post surgery (as soon as the drain went), but in a couple of weeks, they felt like feathers, so went back to the 10s.

I lifted all through chemo, and since, other than when away from home. I also have an exercise ball which I use to do crunches. One of my funny moments during treatment was watching the blood drain from my oncologist's face when I told him how many crunches I had done prior to our visit on chemo day.

Otherwise, I head out the door for exercise: walking, jogging, cycling, skiing, or swimming according to the season. I do cycling events during the summer to make sure I train. I will be off on my bicycle in a few as have the Chilly Hilly coming up next summer and I will be DEAD MEAT if I don't get in a couple of rides prior to the event. (Hoping I can do ALL the hills this year with the new gearing on my bicycle.)

One of the other reasons for all the exercise is to make sure I can continue to do all the things I love doing. I don't want to be the lady who "used to do things".

That's my story and I'm sticking to it. - Claire

DecisionFreak

Hi, Claire, I am going to have to be the lady who is doing things again. You are so active! The Undie Run sounds like fun. If I got dressed up and ran around in a pink camisole/bustier, I would be arrested for public endangerment. I have 45 pounds to work off, and I have heard that AI drugs I will start in little over a month from now slow down the metabolism.

I honestly believe that my metabolism did not slow that much after menopause. I burn off fat quickly when I exercise, and I lose weight at a steady pace when I watch what I eat. I have been distracted by my mother's mets and in too much pain before the reduction and lift to do much. In five days, I can ramp up the exercise. Amazing that you kept going with the physical activity during chemo. You are a poster girl for physically fit breast cancers warriors.

Thanks for the information about the weight lifting. I have to learn to drive and I have to keep my stiff neck as flexible as possible. I had no idea that weights could help.

ksusan

Anyone who likes is welcome to join us in this exercise and wellbeing support thread: https://community.breastcancer.org/forum/69/topics/833450 . There are other exercise threads on BCO as well. The research is really clear--tracking and accountability to self and others increases the likelihood you'll actually exercise consistently!

ThePrincess

So my Radiological Onc is VERY big on only suggesting things backed by studies - I asked her- why does exercise cut recurrence? She said exercise helps strengthen the part of your immune system (T cells) that look for cancer cells and destroy them! So get out there and workout! There are many studies about exercise cutting recurrence risk!

StaceySue2U

I was quite lazy and depressed and out of shape before I got my BC diagnosis and fractured my pelvis. I'm committed to getting healthy again and I've been walking to recover from the fractures and get ready for my cancer treatment. I can't do much but I'm doing more than I was doing before the accident. Before the accident I only exercised sporadically but now I think I'm averaging 4 days per week. It's really improving my spirits a lot and making me feel healthier in general. Of course when we're healthier and our circulation is better, our immune system works much better and fights off cancer better. There are no guarantees, as I see there are quite a few fit women on this site who were very fit when they got cancer. Even for those of us who can't prevent the ocurrence or recurrence of cancer, the benefits of exercising offset a lot of the side effects of disease and treatment . We owe it to ourselves to nurture ourselves and treat ourselves as well as we can.

ksusan

StaceySue, good for you! Everything counts!

Claire_in_Seattle

Hmmmmm........... Not sure that those 8 or so miles of cycling in sleet and a headwind exactly count as "nurturing". That hot bath felt good though and my skin looks wonderful. Did a total of 26 miles, so should be OK for the Chilly Hilly next Sunday. - Claire