Breast Cancer Awareness Month is always a powerful reminder to prioritise well-being, especially for those recovering from breast cancer. For survivors, physical fitness can be an incredible way to help support their recovery and enhance overall health. If you or a loved one is navigating the journey of breast cancer, incorporating gentle exercise routines can boost your physical and mental well-being.
From improved mobility and strength to better mental health, fitness plays a vital role in the recovery process. Let’s explore how exercise supports breast cancer survivors, with some helpful tips on gentle routines that can help with recovery.
The Benefits of Exercise for Breast Cancer Survivors
Regular exercise (once you’re cleared by your doctor, and at a pace you can manage) after breast cancer treatment doesn’t just help your body feel stronger – it’s also a great way to support mental health and regain a sense of control over your body. Whether it’s gentle movement like yoga, Pilates, or walking, exercise always comes with a host of welcomed benefits.
Improved Mobility and Strength Recovery
Many breast cancer survivors experience a decrease in flexibility and strength after treatment. Gentle exercises like yoga and Pilates are excellent for rebuilding mobility and flexibility. They focus on slow, controlled movements that help strengthen muscles, improve posture, and support recovery.
Exercise can also help reduce scar tissue tightness and may aid in the prevention of lymphedema, a common issue for breast cancer survivors. Lymphedema causes swelling in the arms, but gentle exercises that promote lymphatic drainage and improve circulation can help manage or even prevent it. According to the Mayo Clinic, staying active can reduce the risk of developing lymphedema and help manage symptoms.
Find out more about exercises after surgery for breast cancer survivors here >
Give Yourself A Mental Health Boost
The emotional toll of breast cancer can be indescribably challenging. Regular physical activity, even gentle exercises, releases endorphins – your body’s natural mood boosters. This can help combat feelings of anxiety, depression, and stress. Exercise also improves self-esteem and provides a sense of accomplishment, which can be crucial during recovery.
Navigating Fatigue Like A Boss
While it might seem counterintuitive, light exercise can reduce cancer-related fatigue. Activities like walking or gentle stretching help improve energy levels and make daily tasks more manageable.
Studies continue to show that survivors and patients who engage in regular exercise report lower levels of fatigue and better overall quality of life.
Gentle Exercise Routines to Support Recovery
Breast cancer survivors are usually advised to approach exercise at their own pace, starting with movements that feel manageable and gradually building strength. Let’s look at some options:
Yoga
Yoga combines movement, mindfulness, and relaxation, making it a fantastic option for breast cancer survivors. Focus on gentle stretches and restorative poses that improve flexibility and encourage relaxation. Yoga has been shown to reduce inflammation and promote overall well-being. Explore the benefits of yoga in recovery at Cancer.Net.
Try a yoga class at Planet Fitness >
Pilates
Pilates is great for building core strength and stability. The slow, controlled movements in Pilates are great for regaining muscle tone, improving posture, and enhancing overall strength. Try a Pilates class at Planet Fitness >
Walking
Walking is a simple and effective way to ease back into physical activity. It’s gentle on the joints and helps improve cardiovascular health, circulation, and energy levels.
Find walking tracks at selected Planet Fitness clubs >
Light Strength Training
As you begin to feel stronger, incorporating light strength training can help rebuild muscle mass. Start with small weights and focus on controlled movements to avoid injury.
Managing Mental Well-being During Recovery
It’s important to prioritise your mental well-being during recovery. Here are a few ways to take care of your mind as well as your body:
Mindfulness and Relaxation Techniques
Mindfulness practices, like deep breathing and meditation, can help you stay present and manage feelings of anxiety. It helps to dedicate a few minutes each day to mindfulness exercises to help lower stress levels.
Heads up – we have a range of amazing mindfulness exercises on the Planet Fitness app, accessible for free for all members.
Balance Starts On Your Plate
Did you know that eating a balanced diet filled with nutrient-rich foods can support your mental well-being too? Foods high in Omega-3s, like walnuts, chia seeds, and salmon, are known to support brain health and stabilise mood. Keep your energy levels steady by avoiding processed foods and excess sugar.
For deliciously healthy recipe inspo, head to the Planet Fitness app!
Resources and Organisations That Have Your Back
You don’t ever have to go through this journey alone. Here are two trusted organisations offer support, helpful information, and resources for breast cancer survivors:
PinkDrive
PinkDrive provides educational resources and mobile mammography units to support breast cancer awareness and early detection. Visit www.pinkdrive.co.za for more.
CANSA (Cancer Association of South Africa)
CANSA offers support services for those affected by cancer. You can find more information and connect with local support groups at www.cansa.org.za.
A Note From Your Friends At Planet Fitness
Recovering from breast cancer is a personal journey, and incorporating fitness into your recovery can bring a sense of control, strength, and peace. Remember to consult your doctor or trusted healthcare professional before starting any new exercise routine to be sure that you’re making the best possible choices for your health and happiness.
Whether it’s trying a gentle yoga class or going for a short walk, small steps towards fitness can lead to big improvements in both physical and mental well-being.
Disclaimer: Always consult a healthcare professional before making any changes or additions to your exercise routine.
