At the time of my diagnosis, I owned a boutique personal training studio where clients trained privately 1:1, and/or participated in small group classes.

We catered to the 45+ crowd. The “+” was spot on; I had vivacious, vibrant clients in their 70’s!

What I and my trainers excelled at was customizing workouts to meet the fitness level and ability of every client, regardless of their chronological or physical age and limitations.

If you’re in the 45+ crowd, perhaps you’ve noticed over the years that the benefits you want from your workouts have changed. In the past, your focus was perhaps on losing weight, getting toned, “permission” to eat.

Now you want to:

• AGE well
• FEEL better
• GAIN energy
• REDUCE stiffness
• SUPPORT immunity
• IMPROVE your balance
• RELIEVE back, knee, shoulder pain
• REGAIN physical and mental STRENGTH 

Those are all great motivators to get moving, and you want to, you truly do.

If only it didn’t feel so difficult and uncomfortable.

What’s going on?

What’s Age Got to Do With It?

Age-related changes are closely linked to our body’s response to fitness. For example, as we age, our bodies don’t use oxygen as effectively, we experience age-related skeletal muscle limitations, and recovery following a workout can take longer. (1)

And let’s not forget about treatment side effects that influence how your body feels, moves and responds.

For example, many women taking aromatase inhibitors (AI’s) or Tamoxifen experience joint pain and stiffness – I know that I did. One of the most common complaints I hear is that of having the stiff, achey body of an old woman, even when nowhere close to old age.

Age-related physical changes combined with the physical side effects of treatment create a perfect storm for discomfort; it’s maddening that the two often coincide.

Given that most breast cancer diagnoses occur in women over 50, side effects notwithstanding, it’s disingenuous to discount the impact of aging on how we feel physically. And yet, it’s impossible to tease out which is driving the discomfort; an aging body or powerful medication. (2)

Not that 50 is the gateway to OLD or INACTIVE. On the contrary.

I was diagnosed at 53. Just seven weeks earlier I’d completed my fourth half-marathon

Long before I became a personal trainer I advocated for women to get and stay active. After I became officially certified, I was equipped with the knowledge and experience to move beyond advocacy to develop safe, effective fitness programs for my clients.

Now that my work focuses exclusively on post-treatment survivors of hormone-driven breast cancer, it’s not an exaggeration to say that my message to MOVE has intensified.

Physical activity is critical; now, more than ever.

It’s true our bodies are aging. It’s also true that our bodies have been through breast cancer treatments that have left us battered.

But not beaten.

Regardless of how our body feels, the WORST thing we can do is stop moving.

Why You MUST Keep Moving

Because there are different types of breast cancer, not every woman who’s undergone treatment is prescribed aromatase inhibitors, so let’s consider the impact of exercise on ALL women, of ALL ages.

Research on exercise and quality of life during/after breast cancer suggests that exercise can (among other benefits) help reduce fatigue, improve blood sugar control, and strengthen the cardiorespiratory system. Many studies also indicate exercise can ease musculoskeletal and joint discomfort stemming from AI’s, although interestingly, one recent review reported no clear evidence of benefit in women with early breast cancer with AI-induced musculoskeletal symptoms. (3, 4)

Anecdotally, many women taking AI’s (myself included) report that physical activity helps their body feel better, less stiff and less painful.

Aging bodies, with or without treatment/medication side effects, do better with exercise. Repeatedly, we see in the research that exercise benefits overall health; mental, physical, psychosocial and physiological. (5)

If there were a drug that could do for human health everything that exercise can, it would likely be the most valuable pharmaceutical ever developed. (6)

I often remind you to pull back from focusing only on reducing your risk of recurrence, to view your health through a wider lens. When you eat and move for BREAST health, you support your body’s overall BEST health.

I know you can do this.

It’s absolutely possible to keep moving; but you must learn to adjust HOW you move.

Let’s Get Started

Here are a few ways to make the shift:

• Train smarter, not harder
  • Focus on your form – perfect it to get the most out of your workout
• Improve your sleep habits
  • Energy, stamina, strength and recovery all benefit from better sleep
• Plan your workouts for variety
  • Mix up cardio, strength, core, flexibility, balance and stability workouts
• Take time to recover
  • It’s okay to take time off each week – tune in to your body to determine how much recovery time you need; it’s different for everyone
• Add yoga and weightlifting as a way to cross train and maintain muscle mass and flexibility
  • Get off the “nothing-but-cardio-cardio-cardio” train
• Engage in “active recovery”; i.e. swim or do a gentle walk/run on days off
  • If you just can’t muster active recovery, refer to bullet #4
• Keep moving “outside” of your workout
  • Take the stairs. Walk briskly vs stroll. Stand up and move every 30 minutes.

Now it’s YOUR turn. Tell me in the comments below, what’s your experience with post-treatment exercise in the midst of aging!

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Thanks for reading my blog post!

Most survivors of hormone-positive breast cancer get anxious when they think about what to eat after finishing treatment, so I’ve created the Peaceful Plate program to help survivors eat with peace, not panic. 

When you eat with peace, you feel free to enjoy your food again.

Ready to eat with peace? 

CLICK HERE and grab your FREE copy of The Five Foods Survivors Should Eat

CLICK THIS LINK and watch my 2-minute Peaceful Plate program video!

Follow me on Instagram @hormone.breastcancer.dietitian

This information is for educational purposes only and is not intended as medical advice. Please consult your dietitian or doctor for guidance specific to your needs.

SOURCES

1. Why athletic performance declines as you age
2. What Are the Risk Factors for Breast Cancer?
3. Exercise Helps Ease Aromatase Inhibitor Side Effects
4. Exercise therapies for preventing or treating aromatase inhibitor‐induced musculoskeletal symptoms in early breast cancer
5. Women and Exercise in Aging
6. The New Science of Exercise