Breast Cancer Self-Care and Recovery: Exercise Program

Aerobic exercise is continuous movement, using your legs, arms or both at a moderate to high level of intensity for at least 20 minutes.

The following are some of the benefits of aerobic exercise:

Increases energy
Reduces risk of lymphedema
Promotes sleep
Improves cardiovascular fitness
Improves mood
Strengthens bones
Reduces hot flashes
Maintains ideal weight
Keeps your gastrointestinal (GI) tract regular

Exercise recommendations

It is recommended that you get 20 minutes of aerobic exercise at least three times a week.

The following are some good examples of aerobic exercise:

Walking
Jogging or running
Bicycling
Swimming
Using a treadmill and other aerobic equipment

Aerobic exercise vs. activities

Stop-and-go or low intensity movements, such as golfing, are considered activities. Although activities are beneficial, they do not provide the total body benefit of exercise and do not replace aerobic exercise.

The following are some examples of activities:

Walking the dog
Golfing
Gardening
Housework
Yard work
Running around at work, at home or after your children

Starting a walking program

Walking is a safe, inexpensive and great aerobic workout. Walking also is a gentle way to begin an exercise program. When you walk, your arms move gently. Gentle arm movements are best. Keep the following in mind:

Wear comfortable shoes
Be aware of your posture and breathing
Begin your walk well hydrated and drink fluids during and after
Warm-up by beginning your walk at a somewhat slower pace
Cool down by ending your walk at a somewhat slower pace
Start at a level that is safe and realistic for you, and gradually build up your duration and intensity

Breast Cancer Self-Care and Recovery:

Excerpt from the Personal Support and Lifestyle Intervention Program of UCSF/CPMC program materials; a program of the UCSF Carol Franc Buck Breast Care Center.

UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

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