Chemo can be a challenging journey, and maintaining physical activity might seem difficult. However, incorporating gentle exercises into your routine can contribute to your well-being during chemo treatments.

Tips for Gentle Exercises

  1. Start slow and listen to your body
  • Begin with short sessions and gradually increase the duration as you feel more comfortable.
  • Pay attention to how your body feels and stop if you experience pain, dizziness, or extreme fatigue.

2. Stay hydrated

  • Drink plenty of water before, during, and after exercising to stay hydrated.

3. Warm up and cool down

  • Always start with a gentle warm-up to prepare your muscles and end with a cool-down to prevent stiffness.

4. Focus on breathing

  • Practice deep, steady breathing during exercises to help manage stress and improve oxygen flow.

5. Keep it fun

  • Choose activities you enjoy to stay motivated and make the experience more enjoyable.

Exercise Ideas

  • Walking
    • Walking is a great low-impact exercise. You can walk around your neighborhood, a park, or even indoors.
    • Aim for whatever you feel like doing that day, depending on your energy levels.
  • Stretching
    • Gentle stretching can help maintain flexibility and relieve muscle tension.
    • Focus on major muscle groups and hold each stretch for 15-30 seconds.
  • Yoga
    • Yoga combines gentle movement with relaxation and can be adapted to your comfort level.
    • Look for beginner or restorative yoga classes, either online or in person.
  • Tai Chi
    • Tai Chi is a slow, flowing form of martial arts that promotes balance, flexibility, and relaxation.
    • It’s excellent for improving overall well-being and can be done at your own pace.

If you’re feeling particularly fatigued, try seated exercises like chair yoga, seated marches, or upper body stretches. These can be done while sitting down and are easy on the body.

  • Breathing exercises
    • Practice deep breathing exercises to help relax your mind and body.
    • Try techniques like diaphragmatic breathing or progressive muscle relaxation.

Additional Tips

  • Set realistic goals: Set achievable goals for your exercise routine. Even a few minutes a day can make a difference.
  • Stay positive: Focus on what you can do rather than what you can’t. Celebrate small achievements.
  • Exercise with a buddy: If possible, exercise with a friend or family member for support and motivation.
  • Do a little bit more each day: Starting small can be helpful. Even if it’s just trying to get out of bed and walking to the other side of the room initially, you can add a little bit on each day depending on how you feel.
  • *Consult your healthcare team: Before starting any new exercise routine, check with your doctor or physical therapist to ensure it’s safe and appropriate for your condition.
  • Remember, the goal of these exercises is to help you feel better and maintain your overall health during chemo. Always prioritize your comfort and well-being.