Exercise & staying fit

Many studies have shown that regular exercise during and following breast cancer treatment can help to improve women's physical and emotional wellbeing.

Exercise can help you manage side effects of treatment including nausea, fatigue, and pain. It can also help to reduce anxiety, stress and depression.

Some studies have also suggested that regular exercise may help to reduce the risk of breast cancer recurring.

When can I start exercising?

You can start exercising at any time during your treatment - the earlier the better. Start slowly and build up gradually to a level that feels comfortable for you.

What sorts of exercise are suitable?

It doesn't really matter what you do - the important thing is to find something you enjoy. Many women with breast cancer participate in activities such as walking, cycling, swimming, yoga, Pilates, or golf. A brisk walk and some strength training with light weights that you can do at home is a good combination.

"I notice that a walk really makes me feel better in the week after my chemotherapy. I was surprised at how it not only lifted my mood ... but I physically felt better and lighter in spirit."

Lymphoedema

Lymphoedema, or swelling of the arm or breast, is a condition that develops in some women who have lymph nodes removed during their breast cancer surgery. 

Exercise, especially water-based exercise such as water aerobics, has been found to be helpful in managing lymphoedema. Some studies have shown that regular, gentle exercise may even help to prevent lymphoedema. The YWCA runs a water-based exercise program, called Encore, specifically for women who have experienced breast cancer.

The Lymphoedema page has more information on how to reduce your risk of Lymphoedema.

Tips:

  • Exercising with a friend is a nice social outlet and may help you to stay motivated.
  • Include some exercise in your plan for the day -- if it's in the plan you are more likely to do it.
  • Dragon boat teams offer exercise and socialising with women 'in the same boat'.
  • Talk to your GP or physiotherapist if you are not sure what type of exercise, or how much, is right for you

More information

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YWCA Encore program

YWCA Encore is a water-based exercise program to help women regain mobility and flexibility after breast cancer surgery, including breast reconstruction surgery. It's also an opportunity to meet other women in a similar situation.

The program consists of gentle floor and pool exercises as well as relaxation techniques. The exercises increase mobility and flexibility in the upper body, helping to reduce the risk of swelling and lymphoedema.

Encore also helps women to build self-esteem and a positive attitude. In addition to the exercises, guest speakers present on topics of interest such as aromatherapy and nutrition.

To find out if there is an Encore program operating near you, call Encore on 1800 305 150 (freecall), or visit the YWCA Encore website.

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