What to expect after Treatment

In today’s society, it is estimated that over 500 Canadians are diagnosed with cancer and 200 die from this disease per day. Common risk factors that increase likelihood of developing cancer are the following:
• Age
• Smoking habits
• Sunlight Exposure
• Genetic Imbalance
• Family History
• Poor diet, lack of physical activity, or being over weight

Though some risks such as family history of cancer and age cannot be avoided, taking certain precautions can decrease these risks of developing cancer. Such as, avoidance or quitting of smoking, practicing safe sun exposure by using sun-block, exercising regularly and eating healthy balanced meals. With increased awareness of risk factors, improved screening techniques and advanced treatment options it is estimated that an individual diagnosed with cancer has a 67% chance of survival for at least 5 years past the diagnosis. This chance is largely affected by survivor’s quality of life, ability to function following treatment.

Following cancer treatment, survivor’s can expect several physical and emotional side effects, commonly seen are the following:

Physical Side Effects
• Decreased aerobic capacity
• Decreased muscle strength, endurance and mass
• Increased Fatigue is most common

Emotional Side Effects
• Increased risk for developing depression and anxiety disorders
• Depreciation of self
• Poor body-image and self-esteem

Cancer Survivors also are at higher risk for developing other chronic conditions, such as:
• Osteoporosis
• Cardiovascular Diseases
• Diabetes
• Obesity
• Other cancers, or recurrence
• Lymphedema

How does Exercise benefit you as a survivor?

Studies have shown positive benefits of exercise during cancer treatment and during recovery. These benefits are the following:
• Improved Mood
• Boost in self-care, self-confidence and self-esteem
• Increased muscular strength, endurance and flexibility
• Reduced risk of cardiovascular disease and diabetes
• Reduced post-treatment weight gain
• Decreased anxiety and depression
• Reduced risk of cancer recurrence
• Lowers risk of developing chronic disease

Metastasize Your Health Fitness strives to promote exercise for all cancer survivors to allow for these benefits to increase our client’s quality of life. Our programs allow for a whole body treatment with resistance training, aerobic/cardiorespiratory training and flexibility exercise. By following the recommended frequency, intensity, type and amount of exercise required for each area of fitness, we can help you metastasize your health! Learn more about Metastasize Your Health

How to meet Exercise Requirements

Resistance Training (FITT)

Frequency: The frequency of resistance training is dependent upon the particular individual and format of the program. A program that works every body part every session should be completed 1-3 days a week with a day’s rest between sessions. If patients train too often, their muscles wont be able to work with enough intensity to improve their fitness, and soreness and injury are more likely to result.

Intensity: For resistance training, workload is the primary measure of intensity. You can increase workload by lifting heavier weights. Or you could increase the number of repetitions with the same weight. Finally, you could lift the same weight for the same number of repetitions but decrease the rest time between sets. Guidelines recommended that patients exercise 30-60 minutes of moderate to vigorous physical activity, 50-80% 1 repetition maximum, with a 4-7/10 rating of perceived exertion. Patients should work with weights that they can still maintain proper form while exercising.

Type: Resistance bands could be used as an alternative or perhaps a circuit training session that only incorporates body weight exercises. Patients should enjoy weight-training sessions and should try to work different muscle groups on alternate days; this can be called a split routine.

Time: Exercising too frequently and too intensely hinders the body’s ability to recover and adapt. As a rule of thumb, the harder you train, the more recovery you should allow for. To help maintain ability to do daily activities, patients should exercise for no more than 5 days a week, and participate in 1-4 sets per muscle group.

Cardiorespiratory Training (FITT)

Frequency: The guidelines for cardiorespiratory training (also called aerobic conditioning) is a minimum of 3-5 sessions per week

Intensity: Heart rate is the primary measure of intensity in aerobic endurance training. Ideally before you start an aerobic training program a target heart rate zone should first be determined. The target heart rate zone is a function of both your fitness level and age. For patients a target heart rate zone of 50-90 percent of their maximum of heart rate is a good place to start, with a 4-7/10 rating of perceived exertion.

Type: the best type of exercise to tax or improve the cardiovascular system should be continuous in nature and make use of large muscle groups. Examples include running, walking, swimming, cycling, aerobics classes

Time: Individuals with lower fitness levels should aim to maintain their heart rate within the target heart rate zone for a minimum of 20-60 minutes (continuously or intermittent). Beyond this point, cancer survivors can run the risk of injuries. In terms of the duration of the program as a whole, research suggests a minimum of 6 weeks is required to see noticeable improvement.

Flexibility Training (FITT)

Frequency: survivors should practice their flexibility at least 2-3 days per week

Intensity: stretches should be held until there is tension on muscles but not pain

Time: survivors should do 2-4 sets of exercise per muscle group and they should try to hold the pose for at least 10-30 secondspatients should participate in stretching exercises only 15-30 minutes per day
Static stretches to warm up muscles (that should last roughly 20-60 seconds) and individuals should aim to do 3 sets

Type: after warming up, survivors should take part in dynamic stretching (so they can prepare their bodies for exercise) – stretching should not be consumed that it is actually warming up; it is a very important part of warming up but warming up is considered warming up core body temperature. After cool down, survivors should work on static stretching (mostly importantly because it helps gain their flexibility) NOTE: cold muscles do not stretch very well (it is not a good idea to attempt a stretch before your muscles are warm)

**Be cautious when exercising if you have***
• Recently completed surgery (up to 8 weeks after surgery)
• Extreme fatigue or anemia
• Low blood counts of immune cells or platelets
• High fracture risk

References
(1) Canadian Cancer Society’s Steering Committee on Cancer Statistics. (May 2012). Canadian Cancer Statistics 2012. Toronto, ON: Canadian Cancer Society
(2)Marshal, T. F. (2012). The Effects of Exercise of Percieved Barriers and Benefits of Exercise in Cancer Survivors Post Treatment. Ann Arbor, MI: ProQuest LLC.
(3)Young-McCaughan, S., & Arzola, S. M. (2007, November). Exercise intervention research for patients with cancer on treatment. In Seminars in oncology nursing (Vol. 23, No. 4, pp. 264-274). WB Saunders.
(4)Young-McCaughan, S. (2006). Exercise in the Rehabilitation from Cancer. Medsurg Nursing, 15(6), 384.