Honoring National Cancer Survivors Month

The available literature also suggests that physical activity is positively associated with weight management, muscular strength and endurance, quality of life, fatigue, and other psychosocial factors in cancer survivors. Along with eating a healthy diet, being physically active reduces your risk of not only cancer, but other conditions including diabetes, heart disease, and stroke.

• Physical activity guidelines for cancer survivors recommend aiming for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity each week, preferably spread throughout the week. Include strength training exercises twice a week as this will help to strengthen your bones and improve your balance.

• Create an exercise F.I.T.T. plan. Consider the frequency (how often you exercise), intensity (how hard you work during exercise), time (how long you exercise), and type (the kind of exercise you choose).
• Set Fitness Goals
  • Focus on one goal at a time
  • Choose activities you enjoy
  • Make your goals measurable and specific
  • Choose realistic and attainable goals
  • Put a time limit on your goal
• Start moving- however you choose to be active, try to move more and sit less. Aim to take at least 1–2-minute breaks for every hour of sitting.
• It is important to talk to your doctor before starting a new physical activity regimen.

• American Institute for Cancer Research
• American Cancer Society Guideline for Diet and Physical Activity
• American College of Sports Medicine – Physical Activity Guidelines