Fitness 101: A Survivor’s Guide to Thriving After Breast Cancer
Hey there, it's Rori Zura (aka Foobs and Fitness) - your fellow Triple Negative Breast Cancer survivor and fitness enthusiast!
I know firsthand the challenges and uncertainties that come with battling breast cancer, especially being diagnosed at 33 years old. But let me tell you, there's so much strength and resilience within us, waiting to be unleashed.
Today, I want to talk with you about my favorite topic - fitness! Because taking care of ourselves isn’t just important; it's empowering!
Fitness isn’t just a choice for me; it’s my therapy, my medicine, and my path to reclaiming control over my body and my life. Although I was an athlete growing up, I never truly understood just HOW important exercise was. I used it as a tool to fix the way I looked, instead of improving my health.
My Diagnosis and Path to Personal Training
I was diagnosed on August 17th, 2020 with TNBC and underwent 8 rounds of dose-dense ACT. From there I had a bilateral mastectomy with immediate reconstruction, full axillary lymph node dissection, 25 rounds of radiation, and 6 months of an oral chemo called Xeloda.
During my diagnosis, I went back to school to become a Certified Personal Trainer, a Women’s Fitness Specialist, and most importantly a Cancer Exercise Specialist. Ever since being diagnosed, I’ve been on a mission to share what I've learned with you, my fellow survivors, and thrivers!
It's normal to have a lot of questions about where to start, and you might wonder, "Is it safe? What exercises should I do? How do I even begin?" Well, let's dive in and explore some answers together.
Starting Slow and Steady
It’s important to consult with your healthcare team before starting any new exercise regimen, especially if you have lingering effects from treatment.
The key to a successful fitness journey no matter where you are in your diagnosis is to start slow and listen to your body. We're not in a race; it's about progress, not perfection.
Although I was always in the fitness realm, I needed to listen to my body and what my doctors told me were acceptable for my specific treatment plan. My oncologist encouraged me to work out during chemotherapy, but reminded me to take it easy and not push myself too much. Different treatments impact the body in different ways so understanding how that happens is a critical component of being a Cancer Exercise Specialist. There can be some contraindications when embarking on a fitness program while undergoing active treatment, so it’s important that you work with someone who understands these aspects
Post-surgery is really where this becomes important. Most surgeries will require 4-6 or 6-8 weeks of restricted activity. This sets the tone on how to progress in incorporating more movement into your day-to-day
Begin with gentle activities like walking, yoga, or swimming. I love to tell people how doing simple household chores can be a great way to start your fitness journey.
These low-impact exercises can help improve your strength, flexibility, and overall well-being without putting too much strain on your body. If you really listen, your body will start to give you signs when it’s time to pump it up. Maybe when you started walking more you noticed that you were sweating like crazy, and now not so much. These signs can be your guide as to when and how you can potentially start going further, faster, or even heavier!
Strength Training: Building Resilience
Strength training is a game-changer for survivors. Not only does it help rebuild muscle that may have been lost during treatment but it also improves bone density to combat osteoporosis and it boosts metabolism! This is such an important point for those who are in medically induced menopause.
You’re going to want to follow the same mindset we just touched on - Slow and Steady.
Start with resistance bands or (my personal favorite) different positions to use your body weight/gravity and gradually increase as you feel comfortable. Proper form and technique are so important to prevent injuries, I mean you’ve already been through so much. Why add on another issue?
Accompanying copy: This position is called “prone swimmers” and is great for range of motion!
Keeping in mind that the front of your body has probably gone through so much, it’s important to focus on exercises that target your upper body (especially your back), core, and lower body to achieve a balanced workout routine.
Cardiovascular Health: Pump Up the Jam!
Cardio exercises are excellent for boosting energy levels and reducing stress. The number 1 question I get about this is, “How do I get in my cardio if I don’t have things like a treadmill or a bike?”
The world is your gym. This goes for strength training, mobility, and cardio!
Activities like dancing, brisk walking or even going up and down some stairs in your home can get your heart pumping and your endorphins flowing.
According to the CDC, you’ll want to aim for at least 150 minutes of moderate-intensity cardio each week, which means you can carry on a conversation while exercising without becoming exhausted. Remember, any amount of movement counts! This includes household chores!
Every bit of movement contributes to your overall health.
Flexibility: Finding Your Balance
Incorporating flexibility and balance exercises are especially important post-surgery, post-radiation, and if you’ve experienced peripheral neuropathy.
I’m not just talking about bending over and touching your toes though. Yoga, tai chi, and Pilates are fantastic options that improve physical flexibility and promote mental clarity and relaxation.
Incorporating more range of motion in your routine will help reduce stiffness, prevent injuries, and enhance your overall sense of well-being. Plus, this is a great way to get back in touch with yourself, as we tend to feel a bit lost and don’t know who we’re looking at in the mirror during (and after) treatment.
Lymphedema Management: Caring for Your Body
Lymphedema is a common concern for many people and I’m always asked how this fits into a fitness journey.
While managing lymphedema can feel overwhelming, there are steps you can take to minimize discomfort and maintain optimal health.
You must be able to recognize the signs and symptoms of lymphedema, going on Google and looking at the later-stage images will have you more nervous than you need to be. Swelling, heaviness, or tightness in the affected limb are the main signs of a lymphedema flare-up.
If you suspect you may have lymphedema, consult with your healthcare provider for an accurate diagnosis and personalized treatment plan.
Wearing compression garments can help manage lymphedema by providing gentle pressure to reduce swelling and improve circulation. Be sure to consult with a certified lymphedema therapist to determine the appropriate compression level and fit for your needs, don’t just buy off of Amazon!
Engaging in gentle, low-impact exercises can help promote lymphatic drainage and reduce swelling. Going back to my previous point, it’s important to go slow and steady! Avoid wearing tight clothing or jewelry that restricts circulation, practice good posture to encourage lymphatic flow, and elevate the affected limb when resting to reduce swelling.
Above all, I cannot stress how important it is to listen to your body and honor its signals.
If something doesn't feel right, don't push through the pain. Take breaks when needed, stay hydrated, and fuel your body with nourishing foods.
Always consult with your healthcare team before starting any new exercise program and work with someone who understands all aspects of how a breast cancer diagnosis impacts your body.
Reach out to fellow survivors, or join in-person or virtual support groups. Sharing your experiences, challenges, and victories (no matter how small they may seem!) with others who understand can provide invaluable support and encouragement.
If you have any questions or want to share your fitness journey, I'm here for you and would love to be your battle buddy!
I hope you know that you have the power to educate others, step into the role of being the CEO for your body, and inspire change. I know you have what it takes to show the world what it truly means to thrive after breast cancer.
Keep being the badass that you are!
Rori Zura
CONTRIBUTOR
Since 2016, I've navigated a journey marked by breast health challenges and a family history of cancer. In the heart of the pandemic, I received a triple-negative breast cancer diagnosis at 33.
Determined not to be defined by it, I used fitness as my weapon and became a certified Cancer Exercise Specialist dedicated to helping others on their journey.
My mission is to create change in healthcare through education and empowerment. We can't always prevent cancer, but we can empower ourselves and I'm here to guide you along the way.
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Opinions expressed by the identified author in this blog post are their own and may not represent the views of the Keep A Breast Foundation or its management. Information found on the KAB website is for educational and informational purposes only and does not constitute medical advice. You are advised to consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment.
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