During the time of breast cancer detection, diagnosis and treatment, a well-rounded exercise program can enhance your quality of life.  The goal is to maintain your normal activity level and daily routines that comprise your lifestyle. The three aspects of a well-rounded program – cardio, flexibility and strength training – support a full and independent life.

Regular, moderate cardio (aerobic) exercisecombats a negative cycle of debilitation, when generalized weakness and fatigue contribute to further reduction in activity.  It increases your energy level and stamina.  Continuous activities using large muscle groups can promote lymphatic as well as general circulation.  Work to your comfort level:  just try to be consistent and keep moving, even on low-energy days.  When you feel up to it, exercise at moderate intensity (60-75% of your estimated maximum heart rate).

Aim for 30 minutes of cardio activity at least five days of the week.  Studies show that exercise accumulated in short bouts (10 or 15 minutes at a time) offers weight loss and aerobic fitness benefits comparable to those achieved in longer sessions.  Think of your 10 or 15 minutes as building blocks of fitness and see how many you can accumulate during the day.

Better choices for cardio activities focus on the lower extremities, minimizing upper body involvement.  You might consider:

• Walking program
• Stationary bike
• Elliptical cross trainer (without arm involvement)

Flexibility and Mobility:  Stretching on a daily basis keeps freedom of movement in the arm and shoulder joints, and combats the natural tendency of scar tissue to contract.  It will also help improve your posture by restoring the alignment of the torso and counteracting the natural tendency to slump as a protective action.  As you stretch, you discharge tension from the muscles and put your body back in balance.  Use deep breathing to advance into a stretch: when you feel any pain or restriction, hold the position, take three deep breaths and try to relax deeper into the stretch.  If pain continues, stop.

Strength training:  A strong body tolerates treatment more easily.  Strength training prevents muscle atrophy and decline that comes from disuse.  It can help relieve back pain and neck stiffness and offset tightness in the chest.  Be sure to work both sides of your body and incorporate exercises for your lower body and core (abdominal and spinal muscles), as well as your upper body.  Do a minimum of two strength training sessions per week on non-consecutive days.  Take a day off in between workouts to allow the muscles to rest.

Stay tuned:  In my next column, I’ll offer detailed guidance on how to safely begin a strength training program.

Of course, this information should not take the place of guidance from your own physician or other medical professional.  Always consult with your doctor before beginning an exercise program or becoming much more physically active.