There are three things exercise CAN’T do for you.

1. Radically change your body
2. Guarantee against recurrence
3. Make you lose weight

That’s not meant to dishearten you, so hear me out.

We tend to place too much emphasis on the wrong exercise outcomes. Maybe you’re looking for dramatic weight loss, a total body shape overhaul or chiseled abs.

What if your exercise program doesn’t deliver those results?

Will you feel like you’ve failed?

If you think your WORKOUT is doing nothing, YOU may do nothing.

This can be tough to hear (especially if you’re not an exercise fan), but doing nothing isn’t an option.

Actually, it is.

You can DO or NOT DO anything you darn well please.

Let’s just say that according to research – on which I base ALL my recommendations and guidelines – as part of your recurrence risk reduction arsenal, regular physical activity is strongly encouraged. (1)

I imagine you may have certain PHYSICAL limitations:

• arthritis 
• knee, foot, hip, wrist pain
• reduced mobility and/or range of motion 

I imagine you may have certain PHYSIOLOGICAL limitations:

• low energy, stamina and endurance
• less muscle strength and power
• decreased pulmonary and/or cardiac function

I imagine you may have certain COGNITIVE AND MINDSET limitations:

• anxiety, depression, stress
• “I was fit and still got cancer. What difference will it make?”
• “I’m too out of shape. Why bother?”

These limitations are real, should not be minimized, and deserve to be acknowledged.

They can also make you feel like doing nothing.

Of course, there will be days when you don’t feel like doing anything physical. It’s wise to listen to your body, and contact your doctor if that feeling persists or worsens.

Yet on the days you DO feel like moving PHYSICALLY, but DON’T feel inspired PSYCHOLOGICALLY? 

Please. DON’T DO NOTHING.

WHAT THE RESEARCH SAYS

I’ve been a personal trainer for 20-plus years; I’ve heard every possible reason someone may (or may not!) want to begin or maintain an exercise program.

Although many clients are interested in starting an exercise program for weight loss, I also encourage them to focus on the benefits of exercise beyond the scale.

Here’s one example: clinical trials that report no or modest weight loss (<11 pounds) with exercise training still report improvement in a variety of health benefits (especially in overweight and obese adults with risk factors for disease): (2)

• Preserving bone mineral density
• Increasing/maintaining muscular strength with aging
• Improved cardiorespiratory fitness
• Improved blood sugar control
• Improved endothelial function
• Improved quality of life

Weight loss may happen as a side-effect of workouts, especially when combined with changes to your diet. 

But to experience any of these benefits, you must get in the habit of moving your body consistently.

I’m relentless in my reminders to the breast cancer survivor community to exercise.

I want you to stop coping and start thriving.

A consistent exercise routine and a fit body help you do that.

Recommended Physical Activity Guidelines for GENERAL Population

These are the guidelines you likely see referenced most often.

Compare them to what you’re currently doing; how close are you to meeting these guidelines weekly?

The numbers can feel daunting, so let’s break them down.

The amount of exercise recommended for MAINTAINING AND IMPROVING health is 150 minutes/week, which works out to be ~ 20 minutes per day over 7 days.

Can you give yourself the gift of 20 minutes of daily movement?

Exercise Guidelines for CANCER SURVIVORS

While more research is needed to fill in remaining gaps in knowledge, as well as offer the ability to provide specific exercise prescriptions based on tumor type, phase of treatment or type of treatment, recent guidelines offer some guidance.

The latest guidelines published in the November 2019 issue of Medicine & Science in Sports & Exercise state that for many cancer-related health outcomes, exercise based on the FITT Principle (Frequency, Intensity, Time and Type) can be beneficial. (4)

The overall consensus for breast cancer (and ALL cancer) survivors is to avoid inactivity and be as physically active as possible.

Focus On Benefits to Avoid Disappointment

Annoyed or frustrated with your workout?

Disappointed in the results? 

I challenge you to look for benefits beyond the usual.

Here are 11 benefits that make moving worthwhile:

1. Improved sleep quality
2. Improved mood
3. Better skin
4. Help for brain health and memory
5. Reduced pain and stiffness
6. Improved overall physical resilience
7. Faster recovery from illness and/or surgery
8. Helps body use carbohydrate more efficiently
9. Increased blood flow to brain and other organs
10. Improved self-esteem and confidence
11. Improved quality of life

Tell me in the comments below, what benefits have YOU noticed beyond the bathroom scale?

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Thanks for reading my blog post!

I help post-treatment survivors of hormone-positive breast cancer end food fear, confusion and overwhelm, eat without stress and guilt, and rebuild their health so they can do the things they enjoy with the people they love.

I’m a registered dietitian, personal trainer, nutrition therapist and coach, speaker, and survivor of hormone-positive breast cancer.

Ready for professional support to rebuild your health and gain peace of mind? 

Click this link and watch my HEALTH REBUILD video!

Get my FREE Lifestyle Choices Matter! Get Started Guide here

Follow me on Instagram @hormone.breastcancer.dietitian

SOURCES

1. For Women with Breast Cancer, Regular Exercise May Improve Survival
2. The Role of Exercise and Physical Activity in Weight Loss and Maintenance
3. RECOMMENDED POPULATION LEVELS OF PHYSICAL ACTIVITY FOR HEALTH
4. Exercise Guidelines for Cancer Survivors: Consensus Statement from International Multidisciplinary Roundtable