Cancer is a word that often comes with fear and uncertainty. However, a growing body of evidence shows that regular exercise can be a powerful tool in both prevention and management. Whether you’re looking to reduce your risk or improve your quality of life during and after treatment, exercise offers numerous benefits. In this blog, we’ll explore how physical activity impacts cancer and why working with an Exercise Physiologist can make a significant difference in your journey.
Research shows that regular exercise reduces the risk forms of cancer, including breast, colon, endometrial, and prostate. Cancer Council Australia recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise weekly for prevention. Additionally, recent studies emphasise the importance of exercise during and after cancer treatment, revealing even more benefits
Each exercise modality offers unique benefits, so a holistic approach can greatly enhance physical and mental well-being in prevention and management. This blog will explore this concept in more depth.
Hormonal Balance and Weight Management
Maintaining a healthy weight is crucial for cancer prevention, as obesity is a known risk factor for various forms such as breast, colorectal, and pancreatic. Regular exercise is key to controlling weight by burning calories and building muscle mass, which helps keep body fat in check.
Exercise boosts your metabolic rate, allowing your body to burn excess fat even while at rest. Resistance training is particularly effective because it stimulates muscle growth and enhances glucose uptake. This improvement in insulin sensitivity helps regulate blood sugar levels and reduces estrogen production, which is linked to an increased risk of cancers like breast cancer.
In addition to resistance training, cardiovascular (or aerobic) exercise further supports prevention. Cardiovascular activities help reduce inflammation and boost immune function. An improved immune system is better at identifying and destroying cancer cells, enhancing its ability to detect and fight abnormal cells. Since inflammation is a significant risk factor for many types, reducing inflammation lowers the overrisk risk of cancer development.
By combining resistance and aerobic exercises, you achieve better weight management through fat loss and muscle gain, and you also benefit from reduced levels of hormones and growth factors associated with cancer. Exercise regulates important hormones like insulin and estrogen; for instance, high estrogen levels are associated with a higher risk of breast cancer. By burning fat and improving insulin sensitivity, exercise helps lower estrogen levels naturally.
In summary, incorporating both resistance and cardiovascular training into your routine supports overall health and helps reduce risk factors by managing weight, regulating hormones, and enhancing metabolic and immune function.
For those undergoing treatment, exercise might seem like the last thing you want to do. However, staying active can help manage many of the side effects of treatments like chemotherapy and radiation. When exercise is guided and kept within appropriate intensities, it can offer significant benefits. This is where guidance from an Exercise Physiologist becomes invaluable, helping to maximise benefits such as:
Cancer-related fatigue is one of the most common and debilitating side effects of treatment. Surprisingly, regular physical activity can help reduce this fatigue. Studies show moderate exercise, such as walking or swimming, can boost energy levels and improve overall well-being. This exercise modality helps increase stamina and endurance, reducing the overall feeling of fatigue as it enhances cardiovascular fitness, which combats the exhaustion often associated with cancer treatments. Additionally, low-impact activities such as cycling are gentle exercises that promote relaxation, improve energy levels, and help manage fatigue without overexertion.
Any medical diagnosis can take a toll on your mental health, leading to anxiety, depression, and stress. Exercise has been shown to improve mood by releasing endorphins, the body’s natural “feel-good” chemicals. It also provides a sense of normalcy and control during a challenging time. Additionally, participating in group activities fosters social interaction, combating feelings of isolation and improving overall mental well-being, a big thing at Activ8 we pride ourselves on – a good community.
Cancer treatments can lead to muscle loss and decreased mobility. Incorporating strength training and flexibility exercises can help maintain muscle mass and improve range of motion, making daily activities easier and more comfortable. Resistance training strengthens muscles, helping to counteract the muscle loss that can occur during cancer treatment, whilst flexibility exercises improve joint range of motion and prevent stiffness, which is crucial for maintaining mobility and functional independence.
Exercise can also aid in recovery post-treatment by speeding up the healing process and improving cardiovascular health. Staying active helps you regain strength and stamina, allowing you to return to your normal routine faster.
While exercise is beneficial for cancer prevention and treatment, it’s crucial to approach it with caution, especially during treatment. Building on the previous point, the expertise that Exercise Physiologists offer is indispensable. These health professionals specialise in designing safe and effective exercise programs tailored to the needs of individuals with cancer.
Benefits of Working with an Exercise Physiologist:
We hope that this blog explained the complex nature of exercising and the benefits it directly has to cancer, but most importantly:
Exercise as a Lifelong Commitment
It’s important to remember that exercise isn’t just a temporary fix during cancer treatment—it should be a lifelong commitment. Staying active after treatment can help prevent cancer recurrence and improve long-term survival rates. It also continues to offer the same benefits of weight management, hormonal balance, and reduced inflammation, all of which contribute to overall health and well-being.
Exercise is a powerful ally in the fight against cancer, offering prevention, treatment, and recovery benefits. By incorporating regular physical activity into your life, you can take control of your health and improve your quality of life at every stage of your cancer journey. Working with an Exercise Physiologist ensures that your exercise regimen is safe, effective, and tailored to your unique needs.
Whether you’re looking to lower your risk of cancer or enhance your recovery, remember that exercise is more than just a workout—it’s a vital part of your health and wellness. Start moving today, and take one step closer to a healthier, stronger you.
If you need further guidance, please contact us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.
Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club
