The Easiest First Steps

May 4, 2010

In April, the journal, Medical Oncology, published a review of 6 studies of exercise and breast cancer outcomes. Physical activity after breast cancer diagnosis was associated with 34% reduction in breast cancer deaths, 41% reduction in all cause deaths, and 24% reduction in disease recurrence. In the words of the study authors (as if the results don’t speak for themselves), the publication “provides evidence for an inverse relationship between physical activity and mortality in patients with breast cancer and supports the notion that appropriate physical activity should be embraced by breast cancer survivors.”

To decode this a little bit, let’s take a look at two important elements in the summary statement I quoted. (1) Physical activity can mean many different things. For my nearly 80 year-old grandmother, physical activity constitutes walking back and forth in the hallways of her condominium complex. On the other hand, I participated in a 3 mile charity walk this past Saturday, but I did not ride my bike, run, or swim, so I considered it a day in which I DID NOT exercise. Survivors (breast cancer survivors in this particular study) will each define physical activity relative to their current physical limitations and abilities. Melinda Irwin, PhD, of the Yale School of Public Health is well-known for her adage - “physical activity could mean simply walking to the mailbox.” The point is this. The notion that physical activity can improve health should not have a barrier to entry. Survivors should not be intimidated by the amount or the intensity of the exercise required to realize these benefits. There is no standard amount of exercise need to see benefits; the only requirement to see benefits (including improved mood and energy) is that some level of physical activity be performed.

(2) Not only does physical activity improve a survivor’s chances against recurrence and cancer-related death, but it also improves other health-related aspects of one’s life. The study of breast cancer survivors shows a 41% reduction in all cause death during the study period, but many other studies and projects have documented the overwhelming benefits of physical activity including reduction of body fat, reduction of weight, improved cardiovascular fitness, improved mood, improved energy, bone and muscle strengthening, and much much more. The bottom line is that physical activity is something everyone, especially cancer survivors, should be incorporating into the daily regime.

If you are not currently active or think you should change your activity level. Consult your doctor and get started. Here are 3 easy things you can try as soon as your doctor clears you for exercise.

1) Walk for 10 minutes in a direction away from your house, and then return on the same path and try to make it back in less than 10 minutes

2) Take the stairs in your office building, apartment building, or anywhere else that has that option.

3) While you are watching tv, try to do 25, 50, or even 100 situps.

Go on and get started,

Christian McEvoy, MPH

christian@ctchallenge.org