Whether you’re in active treatment or in survivorship, it’s important to take the time for activities that can improve both your physical health and your emotional well-being after a cancer diagnosis. Dedicating time during your day to take a quick walk is a great option with great health benefits, as long as your doctor says walking is appropriate for you based on your own health and the status of your medical conditions.
The American Cancer Society suggests that adults get at least 75 minutes of moderate-intensity activity per week, a regimen that’s equivalent to taking a brisk walk at about a 3-mile-per-hour pace. According to data from the American Cancer Society Cancer Prevention Study II Nutrition Cohort, adults who walk at a moderate pace have a decreased risk of death compared to those who don’t walk at all. Additional studies have found that those who walk have a lower risk of breast cancer, colon cancer, heart disease, and diabetes.
If you’re going through cancer treatment or not feeling well in general from your cancer diagnosis, that number might sound daunting or even unattainable. But walking – as well as yoga and light weightlifting – can improve your overall fitness without putting excess strain on your body. It’s an easy form of aerobic exercise that doesn’t require equipment or skill and can improve your cardiovascular health, reduce tiredness, and boost energy levels.
If you’re going through treatment or entering your recovery period and want to start walking, just keep the following top-of-mind:
- If you’ve had surgery for your cancer, don’t exercise until you’ve recovered and your doctor says it’s ok.
- Walking not only helps with fatigue, but it can help with nausea as well. Combined with a nutrient-heavy diet, walking can also help you manage your weight and improve your overall quality of life through recovery.
- Walking and other exercise during chemotherapy can help reduce side effects from treatment including low energy, stress, nausea, and pain.
- Ask a friend or family member to take daily walks around the neighborhood with you, or listen to music or a podcast to keep you moving.
For more tips on how to incorporate exercise into your routine, tune into our discussion with Dana-Farber Cancer Institute’s Dr. Jennifer Ligibel, an expert in how exercise and weight-loss intervention can influence health outcomes for patients with cancer.
If you’re in recovery or survivorship, keep up the exercise but also remember to take things gradually and not do too much too soon – or too fast. Ask your care team, or consider consulting with an exercise specialist, physical therapist, or physiologist to understand what your body can and can’t handle.
Connect with an Outcomes4Me oncology nurse practitioner at no charge through the Outcomes4Me app, using the “Ask Outcomes4Me” button.
