The Benefits of Exercise for Cancer Patients

Many of you have asked about my experience with breast cancer. I am preparing a series of posts in which I will share what I have gone (and am going) through and answer questions I have been asked. One of the most  important, yet sometimes most difficult (physically) things I deal with is exercise. Today's guest post is from Liz Davies; enjoy her insights on the benefits of exercise for cancer patients. Thanks, Liz!

The Benefits of Exercise for Cancer Patients

The vast array of benefits that accrue from regular exercise for cancer patients  is unquestionable. In the context of this article, physical activity refers to any sort of bodily movement produced by skeletal movement that requires an expenditure of energy. There are numerous general health effects of exercise that range from helping to control weight, maintaining health bones, muscles and joints, reducing risk of high blood pressure and diabetes and promoting psychological well-being. All of these general health effects would prove to be extremely beneficial for cancer patients in helping to maintain the foundational health of the body during intensive cancer treatments such as Chemotherapy, which can be very hard on the body.

However, the most important positive influence of exercise for cancer patients is likely the psychological benefit of improved well-being. This benefit is crucial because cancer is such an emotionally and psychologically demanding illness and as a result, the emotional/mental health of cancer patients often deteriorates and is neglected due to the overriding importance of keeping the cancer in check or in remission. Moreover, exercise has been shown to aid in improving cancer patients' self-perception of physical image, which often poses a problem due to side effects from chemotherapy and surgeries. From this perspective, exercise can help improve psychological well being which will help cancer patients confront depression, lethargy, anxiety and high levels of stress, which often occur as side effects of having cancer and undergoing traditional cancer treatment protocols.

To this end, recent research indicates that physical activity after a diagnosis of breast cancer may be beneficial in improving the quality of life, reducing fatigue, and assisting with energy balance. Exercise is especially helpful in bases of hormone responsive tumors, such as some types of breast cancer, since exercise has been known to have a normalizing effect on endocrine secretion and thus promote hormonal balance in some cases. One study found that women who exercised moderately (the equivalent of walking 3 to 5 hours per week at an average pace) after a diagnosis of breast cancer had improved survival rates compared with more sedentary women. These scientifically-validated findings indicate that exercise should be promoted as an adjunct therapy for cancer patients in light of the potential psychological and physical benefits that may ensue.

In order to stay motivated with an exercise program, cancer patients must make sure to stick to a regular plan that fits with their current physical capabilities so that it will be easy to incorporate into one's lifestyle. To this end, it is recommended that cancer patients embrace a simple routine that is specifically tailored to the contextual factors of their illness, such as moderately-paced walking a few times per week. This process would likely be enhanced by working with an accredited personal trainer and would thus help to maximize psychological and physical benefits. If in need of more psychological help there are many groups for people with all types of cancers like breast cancer, liver cancer and even mesothelioma support groups.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April. You can contact Liz at healthylizd@gmail.com

Why Do They Keep Saying I Need To Exercise?

Seems like every time we turn around we're being told we need to exercise more. Do you ever think, "Why? What's in it for me?"

Here is a list of 15 reasons to exercise regularly. It is definitely not all inclusive. Is there anything on the list that surprises you-maybe #5, #12 or #15?

1) Exercise reverses detrimental effects of stress.

**Just 20 minutes of exercise can erase the negative effects of stress. Physical activity helps to release stress and helps you handle stress better.  Stress will manifest itself one way or the other. Either you use it as energy to exercise or the stress finds a place to settle internally and will eventually cause dis-ease.

2) Exercise helps burn more calories by keeping your metabolism up.

**When we exercise, our bodies require more energy and our metabolism speeds up to supply that energy. Cardio exercise speeds up your metabolism for several hours after your workout. Exercise also teaches the body how to produce more energy, making it more efficient at burning fat.

3) Exercise helps you fall asleep and get better quality sleep.

**A daily dose of exercise can deepen your sleep and shorten the time it takes to drift off. If you find that exercising late in the day makes you unable to sleep it's because exercise causes an increase in your body's energy. Try exercising earlier in the day.

4) Exercise helps you think better and faster and improves learning ability.

**The same blood that is pumping sluggishly through your body is moving through your brain as well. Cardio activities provide the biggest brain boost. Complicated activities also improve our capacity to learn by enhancing our attention and concentration skills, according to german researchers who found that high school students scored better on high-attention tasks after doing 10 minutes of a complicated fitness routine compared to 10 minutes of regular activity. Those who hadn't exercised at all scored the worst.

5) Exercise slows the aging process and helps you live longer and better.

**According to a study from the University of California at San Fransisco, stressed-out women who exercised vigorously for an average of 45 minutes over a three-day period had cells that showed fewer signs of aging compared to women who were stressed and not active. Studies have shown that regular exercise can actually add years to your life, whether you start exercising at 15 or 50.

6) Exercise makes you feel better/lifts depression.

**Studies show burning off 350 calories three times a week through sustained, sweat-inducing activity can reduce symptoms of depression about as effectively as anti-depressants.Studies show that exercise increases feelings of energy and lessens feelings of fatigue. Being fit includes keeping your muscles, bones, and joints as active and healthy as possible.

7) Exercise can prevent or decrease the effects of heart disease and stroke.

** Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein levels (good cholesterol) and lowering low-density lipoprotein (bad cholesterol), improving blood flow, and increasing your heart's working capacity.

8) Exercise can prevent or cure noninsulin-dependent diabetes.

**By reducing body fat, physical activity can help to prevent and control this type of diabetes.

9) Exercise can prevent or cure obesity.

**Physical activity helps to reduce body fat by building or preserving muscles mass and improving the body's ability to use calories. Exercise alone is not enough to control weight, however when combined with proper nutrition, it can help control weight and prevent obesity. When you exercise regularly, your body burns more calories even when you're resting. Being active may also lower your percentage of body fat and increase muscle strength and tone.

10) Exercise can prevent or greatly reduce back pain.

**By increasing muscle strength and endurance and improving flexibility and posture and helping improve balance and coordination, regular exercise helps to prevent back pain or hasten it's departure.

11) Exercise can prevent or help osteoporosis.

** Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

12) Exercise reduces the risk for memory loss.

**Research has found an association between increased exercise and lower rate of functional decline in older adults. Aerobic exercise improves reaction time, perception and math skills. Exercise for 60 minutes a week  improves the physical and emotional well-being of patients who already have Alzheimer's disease.

13) Exercise reduces the risk of certain cancers.

**A direct association exists between higher levels of physical activity and lower cancer death rates; there's also a strong relationship between increased physical activity and reduced colon cancer and lower rates of prostate cancer. Physical activity after a cancer diagnosis can aid recovery and improve outcomes.

14) Exercise lowers your risk of catching a cold.

**Women ages 50 to 75 who did 45 minutes of cardio, 5 days a week, had a third as many colds as those who did once-weekly stretching sessions, a University of Washington study found.

15) Exercise improves your vision.

**An active lifestyle can cut your risk of age-related macular degeneration by up to 70%, according to a British Journal of Ophthalmology study of 4,000 adults. This incurable disease makes reading, driving and seeing fine details difficult, and its the most common cause of blindness after age 60.

And here's a bonus...

16) Exercise improves your vocabulary.

**Exercisers who ran just two 3-minute sprints, with a 2-minute break in between, learned new words 20% faster than those who rested. (University of Muenster in Germany study)

I suspect you already knew many of the benefits listed here. Were any of them surprising to you? Which benefits are most motivating to you? Is #5 enough to make you exercise more frequently?