Physical activity can make cancer treatment more effective.
Karen Basen-Engquist, Researcher
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About how important exercise is for our health and well-being, you don't need to convince anyone anymore. And although public awareness on this topic is increasing, according to the World Health Organization (WHO), approximately 27.5% adults in the world do not meet the minimum recommendations regarding physical activity.
WHO recommends that adults aged 18 to 64 practice at least 150 minutes moderate physical activity per week or 75 minutes intense physical activity, or an equivalent combination of the two.
Physical activity is one of the key elements of cancer prevention, but more and more research also addresses this topic in the context of cancer patients. Their results confirm the importance of regular movement and exercise during and after treatment. The most important benefits include:
- I'll improve somehowyou life: Regular physical activity can increase energy levels, improve mood and sleep quality, help reduce stress and relieve negative emotions.
- Reducing the effectaboutin side treatments: Exercise can help manage some of the side effects of cancer treatment, such as fatigue, neuropathy, pain, loss of muscle mass, and difficulty with physical functioning.
- Faster rehabilitation during and after treatment: Improving your overall fitness and physical endurance can speed up your return to normal functioning.
- Reducing the risk of disease recurrence: Regular physical activity can lower the risk of some types of cancer coming back, and it can certainly improve your overall immunity and therefore reduce the risk of infections and other diseases.
Research shows that physical activity has a significant impact on many important processes in the body, which are associated with an increased risk of cancer, but also with the course of the disease itself and the recovery process. These are:
▫︎ Reducing the levels of sex hormones such as estrogen, as well as growth factors associated with the development of cancer;
▫︎ Preventing high levels of insulin in the blood;
▫︎ Reducing inflammation;
▫︎ Improving the functioning of the immune system;
▫︎ Better functioning of the digestive system;
▫︎ Prevention of obesity, which is itself one of the main risk factors for the development of many types of cancer.
So what are the recommendations for oncology patients when it comes to physical activity?
Of course, each exercise program should be tailored to the patient's individual situation, taking into account his or her general well-being and physical capabilities, diagnosis, type and stage of treatment, and doctor's recommendations.
You should start with a few minutes a day, increasing the duration and intensity of exercise as much as possible. The goal is the recommended 150 minutes of moderate activity per week (e.g. brisk walking, cycling), distributed in any way, e.g. 5 times a week for 30 minutes. If your physical condition allows it, it can also be 75 minutes of intense activity (e.g. aerobics, swimming).
It is important to listen to your body at all times and adapt the exercises to your current needs and capabilities, remembering that movement should be a pleasure. From many types of activities, it is worth choosing the one that suits your individual preferences the most. It can be jogging, Nordic walking, aerobics, swimming, dancing, pilates, yoga, tai chi, but also, for example, playing golf, working in the garden or just taking a walk. It is a good idea to combine several types of exercises to improve your performance, strengthen your muscles, but also your endurance and balance. After finishing the activity, remember to properly hydrate and do a few minutes of breathing exercises to calm the nervous system and achieve more effective rest.
In case of any doubts, it is always worth seeking advice from specialists - physiotherapists, rehabilitators, or personal trainers who have experience in working with oncology patients.
Regularity and developing a habit of exercise are the key to success. The small steps method, as well as changing the way you think about physical activity, is the beginning of a change process that will have a huge impact on your overall well-being. This change can start with everyday, conscious choices - taking the stairs instead of the elevator, walking or cycling instead of public transport, a few minutes of simple exercises instead of lying on the couch in front of the TV, or short breaks at work to stretch and breathe.
Neuropsychologist John Randolph suggests how to make healthy changes in your life: “The research shows four key steps. First, we must decide that it is time to make some change. Secondly, a decision must be made and action taken towards this change, e.g. starting exercise or removing unhealthy snacks from the pantry. The third step involves repeating our new habit over and over again. Doing something just once or twice a week is a recipe for getting back to square one quickly, so repeating more often is key to establishing any lifestyle habit. The final step is to repeat something so many times that it becomes automatic. From a brain's perspective, something becomes a habit when you no longer have to think about it intentionally, and instead it becomes an automatic, thoughtless action.”
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885882/
Book recommendation:
"The Brain Health Book" by J. Randolph
