PREHABILITATION. The new word you want to learn.
Pre-cancer treatment exercises, now called Prehabilitation is vital to your breast cancer recovery. While the last thing on your mind when diagnosed with cancer is exercise, please trust me when I promise you it’s the best gift you can give yourself to achieve improved recovery.
Prehabilitation involves a combination of aerobic, strength training, and flexibility exercises to build fitness, muscle, and endurance, helping the body withstand the harsh cancer treatments and helps you recover faster and more successfully.
My FREE Prehabilitation Exercise Plan (PEP)
My free prehabilitation exercise plan (download for free below) begins with gentle, low-intensity activities gradually increasing to a focus on consistency. Examples include walking, swimming, using light weights, and bodyweight exercises. Always consult your oncology team before starting any exercise program to ensure it’s safe for your specific condition.
Types of Prehabilitation Exercises include:
- Aerobic Exercise: Aims to improve cardiovascular fitness and endurance. Brisk walking, swimming, cycling, or marching on the spot. Aim for moderate intensity, where you can speak in short sentences but are breathing more heavily than usual.
- Strength Training: Builds muscle and bone strength. Squats, sit-ups, push-ups, using resistance bands, or light free weights. Begin with your own bodyweight and gradually introduce other forms of resistance.
- Flexibility Exercises: Focus on mobility and muscle relaxation, such as stretching exercises. These include reaching or stretching overhead and bending over, with movements like shoulder rolls or upper body twists.
Remember:
- Start slow and gradually increase intensity
- Warm-up and Cool-down
- Listen to your body
- Stay hydrated
- Consult your care team:
- Before starting any exercise routine, talk to your oncologist or cancer team to get personalised advice and ensure safety.
- Beware of specific side effects:
- Low platelets: Your doctor may advise avoiding contact sports and high-impact activities due to increased risk of bruising or bleeding.
- Neuropathy: If you experience a loss of sensation in your hands or feet, a stationary bike might be a better option than other weight-bearing exercises.
love, Bonita