Exercising is good for the body. It’s supposed to make you healthier. But after breast cancer treatment, workouts can feel like a mental game. How motivating is that?
“You’re in a position where your body kind of ‘failed you,’” says online coach and wellness advisor, Tasha Star, of starlifestyle.ca and @tasha_star_fitness. And even with a family history, a diagnosis can still be a complete shock, she says. “Fitness could be scary after you’ve been through so much physical and emotional trauma.” But Star says it isn’t about whether to work out or not. Instead, it’s about learning what your limitations are and how to start.
Life after breast cancer treatment.
Exercising is emotional
For Jaclyn Carter, who went through breast cancer treatment two years ago, exercise isn’t just a decision to move – it’s a huge responsibility. “Cancer had sort of tainted yoga, running, exercise, and even cooking my own food,” she says. “With all of those things, I felt like I was either actively trying to fight cancer, or I had thrown caution to the wind.” There doesn’t feel like an in-between or a balance. “Like if I didn’t exercise, I wasn’t not doing what ‘they’ say helps prevent reoccurrence.”
First things first: Exercise is hard. Not just physically, but mentally, too. Why do you think Nike’s tagline is “Just do it”? And for those who’ve had or are dealing with breast cancer, it’s something that needs to be recognized before you lift a weight or do any lunges.
“One of the biggest things is addressing the emotional part of it first, because stress management is so key in accomplishing anything,” says Star. “If your mind is stressed, your body is stressed. And that’s going to have an impact. It’s going to create more of an inflammatory environment [in the body]. So, stress management and working through the emotional aspect is so important.”
And exercise can help those who’ve had breast cancer regain a meaningful relationship with their body again. “Fitness can be so empowering,” says Star. It’s not just the physical aspect of feeling stronger. It’s about achieving goals, looking stronger and experiencing emotional changes, as well.
Starting and sticking with a program can be more complex than “doing it or not doing it.” Scientific research suggests it’s not about what exercise you do, but about how well that program will work for you, based on the following factors:
• How individualized the exercise program is
• If there’s any social support
• Self-efficacy (do you feel you can do it?)
• If you can make it fit within your lifestyle
So, meet with different trainers, try a bunch of classes, modalities, whatever. Do it until something clicks. You wouldn’t commit to a job or a partner without interviewing or dating, so why should exercise be any different?
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Creating a fitness plan post-breast cancer treatment
Anytime anyone takes a break from fitness, it’s like starting from the bottom. “Start slow, like you’re not in a race to the finish line – there is no finish line,” says Star. “You’re working toward building your strength and your health back up.”
That means going at your own pace and not holding any expectations over you. So, look at long-term markers, such as increasing endurance, strength and energy. That’s your competition. Not another person or pre-cancer you. And the same rules apply if you are a true beginner – don’t beat yourself up. Celebrate your wins.
“At the end of the day, if you keep at it and you’re consistent, then you’re going to see positive changes,” says Star.
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Look for a trainer who understands your needs
Your treatment may or may not affect what you can do, says Star. Tell your trainer about scar tissue and mobility issues. You don’t need to avoid exercising certain body parts, but your trainer can create a program that helps – not hampers – your movements.
Star gives this example: “Say your long-term goal is to do a chest press, but you have restrictions because of surgery on your pectoral muscle.” She might focus on regaining mobility, range of motion, functional movement, while still using resistance movements with weights. “It helps with bone mass, helps regulate hormones, helps with metabolism, and helps with energy and sleep.”
Here’s a checklist from Star for finding a trainer or coach you’ll love:
- They are relatable and supportive
- They fully understand your goals (big and small) and can map out how you can achieve them
- The program has variety
- They should also understand your limitations (physically as well as emotionally)
- They know how to modify both exercises and the program for you
- They can explain the importance of rest and allowing your body to heal
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Being active is also a lifestyle
If you’ve not found an exercise program you’ll commit fully to, know that being fit doesn’t require a monthly membership. “‘Working out three times a week’ doesn’t have to be at the gym,” says Star.
“Being active is about doing physical activities that you love. Even for myself, I love to go on hikes and bike rides instead of standing on a treadmill.”
Just do something active every day. Some days that’ll be a bunch of steps, and other days it’ll be sweat marks on your workout mat.
“Just do something that moves your body. That’s it.”
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