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Exercise Guidelines For Persons With Cancer 1
Exercise Guidelines For Persons With Cancer 1
These guidelines described below were developed by the American College of Sports Medicine (ACSM) and provide a "gold standard" recommendation for physical activity and exercise. These guidelines are based on scientific evidence and input from health care professionals. Each exercise session should have an adequate warm up and cool down.
A typical exercise program should include aerobic exercise, strength or resistance training as well as flexibility training. In addition, it is recommended that an individual does a 5-10 minute warm-up and cool down period before starting exercise and after finishing the program to allow for the heart and body to appropriately respond to the work-out.
Aerobic Exercise
Aerobic Exercise
Aerobic exercises are typically quicker exercises designed to increase an individual's heart rate and provide a means for cardiovascular conditioning. 2
Some examples of aerobic exercise include walking, running, kickboxing, cycling and many others.
Strength Training
Strength Training
Strength or resistance training is designed to help keep your muscles and bones strong. This can result in improved muscular endurance and can also help with balance, your work and home life, and can also improve joint flexibility. 2
Examples of strength training exercises include squats, bicep curls, tricep extensions, romanian deadlifts and many others.
Flexibility Exercises
Flexibility Exercises
Stretching is designed to improve the movement of your joints and enhances the ability of your muscles to stretch through the entire range of motion. 2
Some important muscles to stretch include your hamstrings, gastrocnemius, quadriceps, upper trapezius and pectoralis muscle.
Having trouble building a workout routine?
Before engaging in an exercise program, it is encouraged that you discuss the risks and benefits of exercise with a healthcare provider so they can answer any questions you may have.
Setting time aside 2-3 times per week to exercise can be difficult. Below you will find different ways in which you can incorporate more physical activity into your everyday life without have to go to the gym or use workout equipment. 3
When you are exercising, make sure you are always doing it safely
References:
1. Campbell KL, Winters-Stone KM, Wiskemann J, et al. Exercise Guidelines for Cancer Survivors Consensus Statement from International Multidisciplinary Roundtable. Medicine & Science in Sports & Exercise. 2019; 51(11):2375-2390
2.Weinreb-Welch L, James L. Strength training versus aerobic training: Which is better for my health? Penn State Extension. https://extension.psu.edu/strength-training-versus-aerobic-training-which-is-better-for-my-health. Published October 16, 2021.
3.How to incorporate fitness into your everyday life. Healthy UNH. https://www.unh.edu/healthyunh/blog/physical-activity/2018/11/how-incorporate-fitness-your-everyday-life. Published November 14, 2018.
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