Exercise - How much and what type

Hi Yorkiemom,

Stay tuned to the main Breastcancer.org site for our brand new upcoming Exercise section. In the meantime, you may find some useful info in the Breastcancer.org Blogs on Exercise.

Hope this helps!

--The Mods

Yorkie - my onc said she wants me doing at least 30 minutes a day. 

I am participating in a program/study being conducted by a university and research institute. The recommendations are minimum 4 - 5 hours per week aerobic/weight bearing, moderate intensity exercise plus strength/weights 2 - 3 times a week, and flexibility/stretching 3 - 5 times a week.

Years ago I heard Richard Simmons say that you should get 4 hours of aerobics and 3 hours of toning a week. That is what I have stuck to. Come over and join us on the "Lets Post Our Daily Exercise" thread. Great ladies in all stages of and post-treatment too (ncluding Nats and myself). We have just been talking about LE this week so you can get some tips about that over there too. Check it out!

yorkie, toning equals strength.



I have only started at the gym last week and just realised that cycling is aerobic but not weight bearing (for bones). Weight bearing exercise is walking/jogging/running or aerobic classes such as step, also lifting weights.

So I am combining treadmill with cycle in my program. I am also doing pilates, yoga and using gym equipment for strengthening.



Regarding lymphedema risk, here is a quote from my program book, referring to studies on the topic: 'No evidence was found that upper limb exercise, whether carried out following surgery or during/following other cancer treatments, resulted in more patients developing arm lymphedema'. The program says to start slowly and 2 kilogram weights (5 ish pounds?) weights are used.



Yes, the program I am doing is great. It's about managing menopausal symptoms and avoiding chronic diseases such as heart, diabetes, osteoporosis after BC through improved diet and exercise.

Just a word to the wise about those studies about upper body exercise and LE - there have been some reported issues with the methodology used in some of those studies, so they key is to start VERY slowly with very light weights, and moderate reps, and to progress very slowly and carefully as well.  The National Lymphedema Network has a position paper on exercise.  It says in part:

"Considerations for Designing an Exercise Program:
A number of studies have shown that aerobic and resistance exercises are safe and beneficial for people with lymphedema or at risk of lymphedema if they follow the guidelines for progressing slowly, use recommended compression, and report any adverse effects to a professional who can help them adapt their exercise regimen.9,16‐21 Most studies on lymphedema and exercise have been done on breast cancer survivors, but the principles may guide exercise in other forms of lymphedema. Individuals with or at risk of lymphedema must report other health conditions that need to be considered in developing a personal exercise regimen (diabetes, heart disease, neuropathy, arthritis, etc). Modifications of aerobic and resistance exercise that are commonly recommended for individuals with lymphedema are: 1) Allowing adequate rest intervals between sets; 2) Avoiding weights that wrap tightly around an extremity or clothing that cause constriction; 3) Wearing compression sleeves or bandages during exercise; 4) Maintaining hydration; 5) Avoiding extreme heat or overheating; 6) Exercising in a circuit that alters the type of exercise and body part within the exercise session."

Here's a link to the full position paper:  http://www.lymphnet.org/pdfDocs/nlnexercise.pdf

Bottom line is slow means SLOW.  It means building up gradually, and stopping any use of the arm immediately (whether weights, yoga, or things like painting or shoveling snow) the instant you feel heaviness, tingling, or other "funny" feelings in the affected arm.  Don't finish out the set, don't hold that downward dog for another second, don't finish painting just that one section of wall.  

You may want to check out the LE thread on BCO for more info - there are some amazingly informed women who post regularly there.  

And as Ruth said, come on over to the Let's Post Our Daily Exercise thread - it's a fun supportive thread that really keeps you on track.  

Good advice NatsFan.

I am having a hard time keeping up with exercise because of time demands. I try to walk a lot at a fast pace, but it is really hard to make it to a gym. I work full-time, have three kids with activities on a daily basis. It is one thing to state that I need balance in my life, but it is another thing to get it with the reality of every day life. I hope that walking fast is helpful when it comes to preventing recurrence

Great advice!