Building an exercise routine after cancer

The American College of Sports Medicine (ACSM) is the largest sports medicine and exercise science organization in the world.  The ACSM conducted a roundtable and concluded that exercise and physical activity are generally safe for cancer survivors, and that survivors should avoid inactivity. 

The organization developed guidelines (learn more), aimed at clinicians, to ensure that people undergoing cancer treatment as well as survivors benefit from physical activity. The goal of physical activity is to improve overall health and quality of life.

The 3 Exercise Domains from the ACSM

The 3 domains of the ACSM guidelines include the following: strength training, aerobic activity or endurance, and flexibility or balance training.

• Aerobic Activity: 150 min/week of moderate intensity OR 75 min/week of vigorous intensity

Example: walking, household chores, light swim, yoga, dancing

• Strength Training: 2 days/week

  Example: Hand weights, resistance bands, weight machines or body weight (kitchen counter push-ups, chair squats)

• Flexibility Training: 1-2 days/week

  Example: Tai Chi, Yoga, Breathing & Meditation

How do I know how much energy to use?

The Rate of Perceived Exertion (RPE) Scale is a tool that helps answer the question, “how much energy should/can I use?”. It measures the level of difficulty or intensity of your chosen activity. Perceived exertion describes how hard you feel like your body is working. 

In order to best gauge this, we must understand our baseline vitals, namely heart rate and blood pressure. Through more experience and practice in monitoring your exertion, it will become easier to know when to adjust your intensity and understand your activity limits.

The Do’s & Don’ts

Here are some simple recommendations of what to do & not to do when engaging in your physical activity of choice.

Do’s:

• Establish your baseline RPE before you begin activity

• Repeat monitoring during & after activity

• Take short, frequent rest breaks

• Switch it up! Pick your activity of choice

Don’ts:

• Pass the 7 on RPE scale

• Stop activity if you feel:

  • dizzy or lightheaded

  • extreme shortness of breath

  • nausea

  • worsening muscle weakness

  • worsening joint pain

  • unstable