How Exercise Can Help Fight Cancer – The Science Explained

Let's talk about exercise. Since beginning my second cancer treatment, I've been sharing my daily workouts—not just for self-accountability, but to motivate others, especially fellow cancer patients. Physical activity is crucial at every stage of cancer: pre-treatment, during treatment, and post-treatment. It also plays a significant role in prevention. During my 2022 treatment, my oncology team emphasized exercising five times a week, even during treatment. I followed this advice, but I wonder how many patients truly understand its importance.​

Recently, I came across a newsletter from Dr. Rhonda Patrick featuring an interview with Dr. Kerry Courneya, a leading expert in exercise oncology. Their discussion shed light on the profound impact of exercise on cancer prevention and treatment. For those currently battling cancer or supporting someone who is, this information is invaluable.​  

I highly recommend watching it, but for now, here are some key takeaways from their conversation:

1. Cancer Can Affect Anyone: Dr. Courneya highlights that cancer can develop even in individuals without genetic predispositions or known risk factors. This resonates with my experience—despite leading a healthy lifestyle with no genetic markers, I still faced cancer.​

   
   

2. Optimal Exercise Recommendations: Engaging in 150 to 300 minutes of moderate-intensity exercise weekly is associated with significant health benefits. This aligns with general guidelines for overall health and cancer prevention.​

   
   

3. Exercise Enhances Treatment Resilience: Regular physical activity can improve patients' ability to tolerate cancer treatments, potentially reducing side effects and enhancing overall well-being.​

   
   

4. Muscle Mass Matters: Maintaining or building muscle mass is crucial, as low muscle mass has been linked to poorer cancer outcomes. Resistance training can counteract muscle wasting associated with cancer and its treatments.​

   
   

5. Structured Exercise vs. Daily Activity: While general physical activity is beneficial, structured exercise programs provide targeted benefits that everyday activities might not.​

   
   

6. Timing Exercise with Treatments: Integrating exercise into chemotherapy and immunotherapy regimens can enhance treatment efficacy and improve patient outcomes.​

   
   

7. Challenging the Rest Paradigm: Contrary to outdated beliefs, rest isn't always best. Appropriate exercise can aid recovery and improve quality of life during cancer treatment.​

   
   

8. Aerobic vs. Resistance Training: Both forms of exercise offer unique benefits. Aerobic exercise improves cardiovascular health, while resistance training is essential for maintaining muscle mass.​

   
   

9. Exercise's Role in Tumor Reduction: Physical activity may influence tumor biology, potentially aiding in tumor reduction and slowing progression.​

   
   

10. Cardio's Impact on Tumor Cells: Cardiovascular exercises might help eliminate circulating tumor cells, reducing the risk of metastasis.​

    
    

11. Variability in Exercise Response: Not all cancers respond equally to exercise, underscoring the need for personalized exercise prescriptions in oncology care.​

    
    

12. Evolving Oncologist Perspectives: The medical community increasingly recognizes exercise as a vital component of cancer treatment, reflecting a shift towards holistic patient care.​

    
    

13. Psychological Benefits: Exercise can alleviate anxiety and depression associated with cancer, offering mental health benefits alongside physical ones.​

    
    

14. Exercise Across Treatment Phases: Incorporating exercise before, during, and after treatment can enhance recovery and long-term health outcomes.​

    
    

15. Exercise as a Unique Therapy: Unlike pharmacological treatments, exercise offers a multifaceted approach, benefiting various aspects of health simultaneously.​

    
    

16. Encouraging Activity in Sedentary Patients: Tailored, realistic exercise programs can motivate even the most sedentary individuals to become active, improving their prognosis.

17. Economic Benefits: Incorporating exercise into cancer care can reduce healthcare costs by improving patient outcomes and reducing treatment-related complications.​

    
    

Stay active and stay strong!

Sweating the Invader Away - How Exercising Can Help You Fight Cancer

When I got all the results from my MRI and all the answers I needed to know about the type of cancer I was facing, I decided to read all the material I got from my oncologist. They gave on the first day a type of "guide" with all the explanations about breast cancer, nutrition tips, and other wellness protocols and recommendations to support this process. I read from cover to cover and what caught my attention was the recommendation (not only a recommendation, but almost a protocol) to exercise. Exercise a lot!

As a healthy lifestyle advocate, physical activity was already part of my routine. I used to go to the gym, lift weights, use the treadmill, do HIIT, dance Zumba, train jiu-jitsu, pole dance, do yoga, walk my dog... Yes, I was already an exercise nerd, but even though I was impressed with the recommendation of at least 150 minutes of moderate activity or at least 75 minutes of vigorous activity a week. For example, walking 30 minutes a day, five days a week, or even 45-60 minutes daily. So, even for me, I was really impressed!

That recommendation changed my mindset from "Today I might not work out" to "I am working out today anyway". Since the first day of chemo, I continued working out, every day! The only day that I don't "sweat a lot" is the chemo day, which starts in the morning and I tend to sleep until late afternoon due to Benadryl. But, as soon as Tuesday arrives, I go to the gym for 30 minutes of weight lifting, 20 minutes of brisk walking on the treadmill, and finishing up with a 10-minute sauna. Oh, sauna! Love it!

All these, besides my 30-minute walking with my dog. Believe it or not, this intense and disciplined routine made me gain muscle, get toned, and lose weight fat. Something unbelievable when doing chemo. Chemo makes you lose muscle. You need to double the protein intake (which I did and it will be another post here ;)) but also, resistance and strength exercise helps a bunch.

“A journey of a thousand miles begins with a single step.” —Lao Tzu

Taking my mom with me to gym ;)

Of course, physical activity is not only good when you have cancer and going under treatment. Anyone, at any age, any level can take advantage of all the amazing benefits of moving your body. But, particularly during chemo is essential for your cure. According to the American Cancer Society, exercising "may lower cancer risk by helping control weight, reduce sex hormones or insulin, and strengthen the immune system; and it can boost quality of life during cancer treatment.". Read more here. 

Some people are impressed with how I've been keeping my exercise routine so strong even after 6 sessions chemo sessions (more than 10 to go). However, it is the opposite. It is because of the exercise routine that I keep doing more and more. It makes me feel great, and full of energy, improves digestion, helps me sleep (even) better, and is overall positive! It really can make a difference!

To wrap up, I always like to bring some easy-to-apply tips for a healthy routine. In this case, I thought about selecting tips for cancer patients and for non-cancer patients. Then I thought, why? Exercising is important to ANYONE, let's get these tips to help you that are fighting cancer, other diseases, not fighting any disease...anyone who needs to get started moving their bodies. Here it goes:

1. Lazy to even think about finding a gym, a sport, or an app? Simply start walking! You can walk even around your couch. Just start walking and create simple goals like increasing by 1 minute a day.

2. Diversity is the key. Have a routine, but have different activities planned. Find different ways to move your body (when you go beyond walking around the couch). Try different classes, sports, and movements.

3. Get ready! Have a good pair of shoes, and have some comfortable gym clothes. It is so nice to have clothes for your "battle".

4. Drink plenty of water. Also, when you exercise you need to keep hydrating. Have a water bottle always with you.

5. Keep tracking and accountable. Nowadays, we use apps, watches, pedometers, or fitness trackers to keep track of our progress and even, hold you accountable. You can also, use a friend and even, social media, to hold you accountable and to have people cherish your progress with you.

6. Every move counts. Okay, I know we are talking here about having an exercise routine. But every move counts. So, sit less and walk more. Use stairs instead of the elevator. Park some blocks away from your destination, and walk for 10 minutes after lunch...

   
   

How You Can Help Me During the Cancer Treatment