There are many benefits of exercise after breast cancer surgery

Many breast cancer patients suffer from great mental stress due to the disease, and also suffer from the dual torture of pain and treatment. Patients may experience various discomfort symptoms, such as insomnia, weight gain, exhaustion and anxiety, which lead to a decline in quality of life. Many studies have shown that regular physical exercise is beneficial to the physical and mental health of cancer patients. For example, common fatigue syndrome can be controlled through exercise. It also helps to regain confidence in the body, improve the quality of life, and regain a sense of health!

What are the benefits of regular exercise?

1) Enhance immunity, improve cardiovascular system and metabolism.

2) Improve your fitness level, lose excess weight, and help you maintain your target weight.

What type of exercise is appropriate? When choosing an exercise, consider your current disease and physical condition. And you should choose an exercise that you prefer. "Gentle" exercise is particularly beneficial to the immune system, including: traveling, jogging, walking, cycling, swimming, dancing, aerobics, water aerobics, and home fitness equipment. Swimming is particularly beneficial for breast cancer patients because it can exercise the whole body. Breaststroke, in particular, is most beneficial for the surgical site. Exercise is also effective in relieving muscle spasms. When exercising, pay attention to smooth and continuous movements. Water aerobics is also beneficial. Water has buoyancy and resistance, which can improve your flexibility and strength. However, patients who have undergone radiation therapy must first ask the radiologist if they can now come into contact with water.

What are the basic things to pay attention to?

If you plan to start exercising, be sure to talk to your doctor beforehand to ask about what times and activities are best for you.

Make an exercise plan. No matter what type of exercise you do, it is not advisable to do too much at the beginning. You should increase the exercise time slowly and gradually. If you exercise too little, you may not achieve the desired effect. If you exercise too much, your body will be overworked and tense, which may cause muscle and tendon pain and other problems. At the beginning, it is best to control it to 10-20 minutes, and then increase it to 30-45 minutes. If you are doing a certain sport for the first time, you should do "interval training" in the first few weeks, which means that you exercise for a while and rest for a few minutes, alternating. At the beginning, do not exercise more than 3 times a week. After a few weeks, if you want and have the time, you can exercise every day.

Understand your own standards for judging your exercise limits. You can judge by measuring your pulse. Sports medicine experts will tell you that there is a maximum heart rate and an optimal heart rate when exercising at full strength. You should not exceed the maximum pulse after exercising at full strength. The optimal exercise pulse is the heart rate range that can achieve the greatest effect during endurance training, usually between 70% and 80% of the maximum pulse. How to calculate your maximum pulse and optimal pulse? You can use 220 minus your age as the maximum pulse. Your optimal pulse is about 180 minus your age. You can easily monitor your pulse using a pulse meter. If you don't have a pulse meter, you can also use this method to judge whether your exercise volume is moderate: when you are exercising, you should still be able to speak a medium-length sentence coherently and without shortness of breath.

Warm-up and cool-down exercises

To get your muscles in the best shape, you should do a short warm-up before exercise, such as some stretching exercises, jogging or walking. After exercise, you should do some slow cool-down exercises to gradually reduce your energy level. Many people like to do some stretching exercises after exercise to stretch their muscles.

Drink plenty of water before and after exercise. If the exercise lasts more than 45 minutes, you should refill your water bottle during this time. Mineral water or a mixture of juice and mineral water (one-third juice and two-thirds water) is an appropriate way to quench your thirst. Avoid energy drinks, which are not only expensive but also contain sugar and calories. Do not drink a lot of water right after exercise. Dress appropriately When you exercise outdoors, you should consider the weather when choosing the time to exercise. In summer, high temperatures, high humidity, and even high ozone levels can make the body tired, so it is best to exercise in the morning or after dusk. If it is cold outside, you should put on clothes in layers like onions. Keep warm at the beginning of the exercise. When you feel hot, you can easily unbutton or remove clothes piece by piece. Clothes should be light and made of fabrics that absorb sweat and have good breathability. Wear a hat, and depending on the weather, the jacket should be windproof or waterproof. Of course, a well-fitting sports bra with loose straps is also important. It should provide optimal support for the breasts and must not be tight. Some sports bras are specially designed for artificial breasts, so it is best to go to a specialty store to consult.

Exercise with others

If you didn't exercise before you had breast cancer, or you're not a big fan of exercise, it may take a while for you to find exercise fun. A good way to start is to exercise with a partner, acquaintances, or friends. The important thing is: you have to enjoy it!

A few tips: Take walking as an example. When you start exercising, you will last for half an hour. Find a quiet place to walk, on a street sidewalk with few cars, or walk on a trail in the forest or park. Bend your arms at a 90-degree angle and walk at a brisk pace for 3-5 minutes. Swing your arms back and forth as you walk, then let your arms hang down at your sides and walk comfortably for 3 minutes. Repeat these 3 to 4 times. If you sweat, walk slower. Do this 3-4 times a week. If you like, you can gradually shorten the slow walking part and gradually extend the fast walking part. After about 10 weeks, you can walk for 40 minutes without resting. During this time, you can walk 3.5 kilometers.

"Exercise" every day of your life. If the destination is not far away, try to ride a bicycle or walk there. It is better to walk up and down the stairs than to take the elevator. When you are on the phone, walk back and forth more. Take a walk after lunch to digest your food. A short walk in the fresh air before going to bed will help you relax and sleep well. When you meet an acquaintance and chat with him, suggest taking a walk instead of just sitting and chatting for hours. Buy waterproof clothing, such as raincoats and rain pants, which you can wear over your usual clothes. This way, you will be prepared for rain or shine.