By Gabe Sanders PhD, NSCA-CSCS
Breast cancer is one of the most common types of cancers in American women. There are just under 250,000 new cases reported every year, and as you may know, early detection is critical. Some research suggests that even though African American women are at a lower risk of developing breast cancer, they have a greater mortality rate once diagnosed.
This brings to light the need for preventative mammogram screenings for all women, especially African American women. Most doctors will suggest annual mammogram screenings for women ages 40 or older.
Exercise in cancer patients and survivors
In addition to regular screenings, regular exercise may be just as important for a myriad of reasons in both breast cancer patients and survivors. While the direct effects of regular exercise may not necessarily prevent the disease from a physiological standpoint, it may help you manage symptoms, improve your quality of life, and your attitude towards your daily fatigue due to the treatment of cancer.
There is also no specific dose of exercise that is recommended to achieve a certain level of health and well-being.
Exercise recommendations- aerobic exercise
With that said, stick to basic exercises and intensities that make you feel good.
Self-paced walking and other light aerobic-based activities, like bicycling, can safely elevate your heart rate.
Your goal should be to maintain 20-30 minutes of this light activity daily as it is good for your heart and might even help boost your immune system.
Exercise recommendations- resistance training
In addition to light aerobic exercise, a light resistance training circuit can be very advantageous.
Your goal should be to complete one set of 8-10 resistance exercises for 10-15 repetitions in each exercise. When resistance training, I recommend using the weight lifting machines as much as possible.
Weight lifting machines are a great way to safely help you maintain muscle throughout your treatment and machine-based resistance can help you increase your muscle mass or even gain muscle back after your treatment.
The bottom line is, you should feel productive and accomplished when your exercise is completed. If you are going through chemotherapy or radiation, exhaustive exercise may not be best for your body, as it can lead to more illness and even injury.
*For more examples of other variations/exercises look under Multimedia-VDF Exercise Tips
**Consult with a physician and/or medical healthcare provider before starting any exercise regimen
Article’s Resources
Lei MK, Beach SRH, Simons RL, et al. Stress, Relationship Satisfaction, and Health Among African American Women: Genetic Moderation of Effects. Journal of Family Psychology, 2016; 30(2): 221–232.
McNeely ML, Campbell KL, Rowe BH, et al. Effects of exercise on breast cancer patients and survivors: a systematic review and meta-analysis. Canadian Medical Association Journal, 2006; 175(1): 34-41.
DeSantis CE, Fedewa SA, Sauer AG, et al. Breast cancer statistics, 2015: Convergence of incidence rates between black and white women. Cancer Journal of Clinicians, 2016; 66(1): 31-42