You’ve had a terrible day at work. You get home, you change into your workout clothes, pop your headphones in, and although you’re dreading every second, you make your way to the gym. 

You do this because you know that by the end of your session, you’ll feel happier, calmer, and more relieved than you’ve felt your entire day. 

The simple truth is: there is power in movement.  

Yes, exercise benefits you(1) in all the common physical ways such as, 

• Improved Cardiovascular Health: Exercise strengthens the heart, reduces the risk of heart disease, and helps maintain healthy blood pressure and cholesterol levels 

• Muscle Strength and Endurance: Exercise enhances muscle tone, strength, and endurance, making daily activities easier 

• Enhanced Flexibility: Stretching exercises improve joint range of motion and reduce the risk of injury 

• Increased Balance and Coordination: Exercise can improve balance and coordination, reducing the risk of falls, especially in older adults 

But the amazing benefits that exercise and movement provide us go far beyond the physical aspects. And this truth is incredibly relevant to those who will go, are going, and have gone through Breast Cancer. 

Every person’s experience with cancer is absolutely unique to them — no two journeys are the same. While breast cancer can come with painful medical symptoms, the experience can also cause psychological symptoms of depression, anxiety, and stress. These feelings of stress can cause heightened pain levels(2), resulting in a vicious and hard-to-stop cycle of pain and stress. 

And even when survivors conquer their diagnosis, it can be common for symptoms to follow(3) such as, 

• Neuropathy: Discomfort caused by damage to the nerves. Typically affects the hands and feet 

• Lymphedema: Abnormal swelling in the arms, underarms, hands, breast, chest, or back 

• Osteoporosis: Weakening of bone strength that occurs with age 

• Post-mastectomy pain syndrome (PMPS): Persistent pain caused by nerve damage in the breast or underarm following a mastectomy or breast-conserving surgery 

However, movement can help. 

In addition to the way physical activity can help maintain physical health by reducing the effects of physical symptoms such as osteoporosis and lymphedema, it is an incredibly rewarding and empowering experience. 

According to the American Cancer Society(4), 1 in 4 cancer patients will suffer from depression. Like with physical symptoms, many of these psychological symptoms don’t just “go away”. Many survivors experience feelings of prolonged anxiety and depression, tying them to their diagnosis despite overcoming it. 

This is why finding an outlet to experience growth, success, and community, can help survivors and thrivers take control again. 

Before starting any type of activity, be sure to talk to your specialist team or GP. 

How To Start + Ensure Safe Practices When Exercising 

#1. Start slowly and gradually 

The key is to take it slow and pick something you genuinely enjoy, then gradually ramp up your activity level. 

For example, if you enjoy walking, start with short, consistent walks. Once you feel comfortable with your starting point, you can increase the distance, add more walks in your day, or pick up your walking pace. 

Starting a new fitness journey is never easy, but starting with realistic goals, keeping a record of your activities, and sharing your progress with friends or family, can make it enjoyable! 

Make moving easy by integrating it into your day-to-day. 

• Tackle some house chores or give your garden some love 

• Don't sweat it if you park a bit further from the store or office; it's a chance to walk it off 

• Hop off the bus a stop early and get those steps in 

• When you're on the phone, pace around instead of staying seated 

#2. Integrate post-movement recovery practices 

 If you’re starting high intensity training, or even just walking daily, a post-movement recovery phase is crucial. Recovery is your body's way of repairing and strengthening muscles. Think of it like this: You've put in the hard work during your workout, and now it's time to let your body do its magic. 

Make the most of your post-exercise recovery: 

• Rest: Give yourself some downtime to allow your body to recover. It's a chance to rest, both physically and mentally. 

• Hydration: After sweating it out, your body needs plenty of water. Hydration is essential for muscle recovery and overall well-being. 

• Nutrition: After a workout, your muscles are like sponges, ready to absorb the good stuff. Opt for a balanced meal that includes protein and carbohydrates to aid in muscle repair and replenish energy. 

• Opt for natural recovery products: Some recovery products can contain chemical additives and preservatives that can harm you in the long run. A great natural recovery solution is STAMINAPRO Recovery Patches which are 100% natural and free of chemicals or active ingredients, so you never have to worry about harmful substances affecting your health. 

Remember, recovery is not a sign of weakness; it's a sign of wisdom. By giving your body the time and care it needs, you'll be better prepared for your next workout, and you'll reduce the risk of overuse injuries. 

#3. Join a community 

Two is better than one. And a whole community is a whole lot better. 

Joining a community of like-minded individuals can help you stay motivated and accountable for your goals. And of course, with any amazing community comes friends, fun, and laughter. 

Girls Gone Rx: Girls Gone Rx is an amazing community of powerful women dedicated to empowering and uplifting themselves and others. By focusing on community over competition, they’ve been able to spark change by funding the wellness of Breast Cancer survivors and driving advancements in Breast Cancer research since their first event in 2012! 

Take one step and start. 

The journey might seem daunting, but it's also incredibly empowering. By embracing movement, you can take control of your Breast Cancer journey. But remember, the only way to start is to…well, start! 

You got this, and never forget, you have a whole community behind you. 

References: 

(1) https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Regular  

(2) https://rheum.med.ufl.edu/2018/03/15/stress-can-increase-pain-sensitivity/ 

(3) https://www.bcrf.org/blog/breast-cancer-survivorship-common-issues-after-treatment/ 

(4) https://www.cancer.org/cancer/managing-cancer/side-effects/emotional-mood-changes/depression.html