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EXERCISE PROGRAM AFTER BREAST CANCER TREATMENT
Dos & Don'ts
- If your skin is extra-sensitive due to radiation or other treatments, Vaseline is helpful to avoid friction. Also, try layering a T-shirt under a bra.
- Start with functional exercises like walking for the lungs and legs that will help with your everyday activities.
- Skip racquet sports -- too ballistic and explosive.
- Swimming is good for joints but the chlorine can be tough on the skin. Shower immediately after to minimize irritation.
First Trimester (the first three months after your doctor gives you the okay to exercise)
- Walking 2.5-3.5 mph for 20 to 60 minutes, three times a week
- Avoid upper body strength training
- Pliés, squats and lunges are good for lower body, as well as stretching for the calves, quadriceps and hamstrings
Second Trimester
- Power walking 3.5-4.5 mph for 30 minutes, three times a week
- Lower body with weights added
- Core work (abs & lower back)
- Upper body range-of-motion work: push/pull, high repetitions, no weights
- Lower body stretching
Third Trimester
- Jogging 4.5-5.5 mph for 30 minutes, three times a week
- Lower body with more weight
- Core work (abs & lower back)
- Upper body with weights added after consulting physician
- Avoid push-ups and pec work with weights-- can push overhead and pull
- Flexibility work on whole body
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