Exercise has been part of my routine throughout my life. I am a middle child of three daughters. Dad always called me the tomboy in the family. I was the one he would throw the football to across the yard when I was growing up. He taught me how to throw a pretty good spiral. My family attended my high school track meets. When I was on a collegiate rowing team, they cheered on the sidelines of the river when I had a regatta in our hometown. But as an adult, I have been diagnosed with breast cancer twice. It stopped me in my tracks during various surgeries, chemotherapy, and radiation treatments. Now a healthy Nanna with all of that behind me, it is even more important for me to exercise and maintain my health after breast cancer.
My Formula for Maintaining Health after Breast Cancer
There are so many different forms of exercise. Yoga, Pilates, Pure Barre, running, rowing, various self-defense classes, and so many more. I believe it is good to explore a variety of exercise programs to see what feels right for your ability, especially when you are recovering from surgery or breast cancer treatment. My formula has always included weights and walking.
I have belonged to various gyms because we have been in various locations during both of my breast cancer diagnosis. Exploring what opportunities are available in your local community as well as the breast cancer center you are getting treatment at can be a very valuable part of maintaining your health. A true feeling of community and support can be found in the Live Strong program available in many larger cities and towns. Check out more about my Live Strong experience with other cancer survivors here.
Setting Goals for Exercise and Health
Two of the easiest ways I stay healthy to maintain my bone health and aerobic capacity is walking and weights. These two methods of exercise are easy to do anywhere you go or travel.
I am a visual person and like many, feel rewarded when I realize milestones. But how do you go about setting goals to attain milestones in an exercise program? I highly recommend a chart, or some type of visual app. I use a health chart for healthy eating. It is simple and easy to use for proper nutrition with easily attainable food tracking using a point system. The chart includes water intake, whole grains, fruits, and vegetables. I always be sure to include healthy proteins to round it out.
My walking routine includes a pedometer app that works on a GPS system to calculate the steps and miles I walk. Now I have set a goal of walking twenty miles each week. As you can see in this photo, it is easy for me to calculate and attain the goal by the end of the week. This also gives me a visual look at the days I may not have had as much time or felt at my best. I can also challenge myself in the next week to perform just a bit better. Listening to music or a meditation app while walking seems to pass the time for me quicker.
If you are in treatment or recovering from surgery, you can set goals allowing you to adjust to your current ability. I encourage you to add some sort of free weights, simple squats, and stretching to maintain bone health and flexibility. I add checking my weight daily to keep that in the healthy range as well. Please check with your healthcare team before you start any new exercise or workout routine.
I have walked in snow, rain, and cold, and the warm mornings of a desert climate. There are days I have to nudge myself to exercise but it has done so much for my physical and mental well-being. How do you maintain your health after a breast cancer? I would love to hear from you.