Cancer Recovery Fitness

Despite going through a major surgery and chemotherapy, I try to get some from of exercise everyday. It’s not always a heart-pumping, sweaty workout, but even just a walk, slow bike ride, or stretching counts for me. Keeping exercise fun makes it easy for me to pursue a healthy lifestyle. Remember keep exercise light 6 weeks post-mastectomy or reconstruction! You cannot jump, run, climb or lift for 6 weeks. This advice applies for the start of any cancer treatment, but remember the longer you are on treatment the harder it takes the body to recover and the more rest you need. I have notice that for myself the longer I have been in treatment, the more exercise breaks I have had to take due to lung issues, pain, brain metastasis, neutropenia or surgery.

These are just some of my favorite workouts I did throughout chemotherapy and surgery:

CARDIO
The only precautions I was told was NO running, jumping, or climbing 6 weeks post-mastectomy & post-exchange. I was also told NO saunas, NO Hot Yoga, & NO Spin Rooms due to high heat and germ production. 

Directly After Surgery

  • Walking!! - Start off slow. If you have a treadmill - 2.0mph - 2.5mph with the drains in for at least 20min a day to get the blood flowing. Slowly work your way back up to walking faster AFTER the drains are out! 
  • Let the recumbent (legs in front of you) be your friend. - I have downloaded Pandora & Netflicks on my iPhone, which gives me hours of entertainment on this bike. You can crank up the resistance too even with the drains in (if you have the energy).

    During "Bad" Days of Chemotherapy & After your drains are OUT:
    • 45min Hill Walking Workout - The author has a running portion to it too, but I find if I even slow down my tempo, I walk the hills on either routine.
    • 30min Walk - Has some walking lunges thrown in for toning purposes
    • Elliptical Workout 1 - good to use on the elliptical without arms
    • 20min Hills - Can be done run/walk for 20min. If a "good" day this routine can be extended or you can do the treadmill interval routine on the bottom of the page. 
    • Bike Intervals - Crank the resistance determined on your fatigue level
    • Anti-Boredom Workout - Use 1 of the 3 routines on a "bad" day or use all three on your "good" day 
    • Pool Workout! - I always find that swimming is great on days I feel fatigued
    • Use any of the pre-programmed Hill/Terrain walking workouts on the treadmill (walk at least 3-mph) or on the recumbent bike (always bike over level 4)
    • Yoga, but limit chest-dominant poses if you had a mastectomy

    6 Weeks Post-Surgery & During Good Days of Chemotherapy 
    • Couch to 5K - This plan helped me ease back into running after having 6 weeks off post-mastectomy. It is also an easy plan to do during chemotherapy (if you have a prior history of running).
    • High Intensity Treadmill Intervals - Change the Jog to WALK, Run to JOG & Sprint to RUN; beware this is hard
    • 20 Min RUN/WALK Hills - Another good short routine, can be adjusted on "bad" days 
    • Hard Hills Incline Elliptical - Great routine to do on the elliptical with or without the arm pedals. 
    • Beginner 5K - Good addition to the Couch to 5k 
    • Treadmill Interval Workout - 55min of run/walk hill intervals. Slow the pace if necessary
    • Hal Higdon's 5K Novice Plan - I love this man's running plans. He also believes in run/walk ratios & their use in successful recovery and running times. He has an excellent book out there that goes over his run:walk ratio. I used his plan building up my mileage years ago & also on days when I feel less energetic. 
    • Couch to 10K - I used this plan last year when I had a bad case of runners knee. I might plan to start this after Couch to 5K.
    • Stairclimber - I love this machine, but it requires a good day without fatigue 
    • Novice 8 weeks to a Triathlon - Not for the faint of hearts!! 
    STRENGTH TRAINING
       Also, try not be frightened that exercise might increase your risk of lymphedema . In fact, studies show that Weight Lifting HELPS! to reduce the risk of developing lymphedema post-mastectomy. 
       Just remember to start lifting light & NEVER lift too heavy on your upper body. No push-ups or pull-ups if you had a mastectomy! No lifting over 5lbs on chest exercises if you also had TE or reconstruction!
     At Home Equipment : (can be found at all gyms)
    1. Stability Ball - size 65 is meant for people 5'4"-5'9", make sure you get a ball meant for your height
    2. Resistance Cords - I use three different levels: Light, Medium & Heavy. I found mine at Target
    3. Light Arm Weights - I invested in a pair 2lb, 5lb, 8lb, 10lb & 12lb weights. Trust me these can go a long way with the right exercises and form.
    At Home Routines: (can be done at your gym too)
    After mastectomies, our biggest concerns are "What upper body exercises can I do?" and also a lot of us are limited in funds (gym fees can be expensive), so I will start by introducing some routines to do at home that tone our arms, but do not run the risk of lymphedema or ruining our reconstruction.

    Upper Body 1 - 2to3 sets of 15 reps
    Squatted Row with Resistance Bands  
    Leg Raises
    Upper Body 2 - 3sets of 12 reps
    DB Chest Press on Swiss Ball - 2lb to 5lb weights!
    DB Chest Fly on Swiss Ball - 2lb to 5lb weights
    Standing DB Shoulder Press
    Stability Ball Reverse Fly
    Overhead Triceps Extensions on Ball 
    Dumbbell Skull Crushers on Ball
    Reverse Crunch Stability Ball
    Upper Body 3 - 3sets of 15 reps
    Dumbbell Dead-lift 
    Bent-Over DB Row
    Swiss Ball Seated Hammer Curl
    Standing Reverse DB Biceps Curl
    Dumbbell Crunch


    Lower Body 1 - 2to3 sets of 15reps
    Dead-lift with Resistance Band 
    Lunge & Glute Lift with Resistance Band   
    Squat & Side Leg Raise with Resistance Band 
    Calve Raises with Resistance Bands 
    Stability Ball Crunch with Band (can be done with OR without the cable)
    Lower Body 2 - 3sets of 15reps
    Dumbbell Romanian Dead-lift
    Dumbbell Front Squat
    DB Reverse Lunge
    DB Calve Raise
    Bicycle Crunches 


    Weight Circuit 1 
    (1 Set of each exercise without resting followed by 10min of cardio)
    10min Warm Up
    Wall Push-Ups 3x15
    Dumbbell Lateral Raise 3x12
    Dumbbell Chest Press 3x12 (very light!)
    Triceps Dumbbell 1-arm Kickback 3x12
    Cable Rows 3x12
    Alternating Hammer Curl 3x12
    Superman 3x12
    Bicycle Crunch 3x12
    10min Cardio
    Weight Circuit 2


    (1 Set of each exercise without resting followed by 10min of cardio)


    Dumbbell Squat 3x15
    Plie Dumbbell Squat 3x15
    Swiss Ball Crunch 3x12
    Dumbbell Side Split Squat 3x12 (each side)
    Cable Hamstring Curls 3x12
    Dumbbell Step Up 3x12 (each side)
    Dumbbell Calve Raise 3x12
    Leg Raise 3x12
    10min Cardio
    Weight Circuit 3

    (1 Set of each exercise without resting followed by 10min of cardio)

    Glute Bridge 3x15
    Dumbbell Push Press 3x12
    Dumbbell Dead-lift 3x12
    Bent Over Dumbbell Row 3x12
    Cable Lat Pull Down 3x12
    Crunch 3x12
    Dumbbell Lunge with Biceps Curl 3x12 (each side)
    Side Crunch 3x12 (each side)


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