Walk Your Way to Wellness!

The fact that walking is beneficial for health is nothing new...to anyone. However, an individual going through cancer treatment may not feel up to the task of getting on the athletic gear and cranking out the miles. The reality is, this may be one of the most important times in life to keep moving. There are obvious exceptions to this, but generally, movement maintains function of the entire body from the skeleton to the nervous system and the endocrine (hormone) system to the immune system. Moreover, the research is supporting the profoundly positive impact that exercise has on cancer survivorship. And to a point, the more movement, the less the odds of a cancer recurrence.

A study that was published in the Journal of American Medical Association found that breast cancer patients who exercised 3 to 5 hours a week reduced their risk of recurrence significantly compared with those who were inactive. The individuals' level of exercise intensity was taken into consideration. At at average pace of 2 to 2.9 miles per hour, those who walked for 3 hours a week lowered their risk of recurrence by 20% and those who walked for 5 hours lowered their risk of recurrence by 50%. This latter number equates to the recurrence rate of breast cancer with post-treatment Tamoxifin use!

Exercise is a profoundly important component of a healthy lifestyle. After all, our bodies were meant to move. And walking is a functional activity that our bodies know well and must accomplish to move about our daily life. Shoot for the upper number of 5 hours per week at a minimum of 2 miles per hour or 30 minute miles. If this pace is too fast for you, take the time to work up to it so your body can tolerate the increased demand. It can be broken down into 5 x 1-hour increments or can be broken down into smaller chunks 7 days a week. You can even find 20 minutes here and there to add it up. On the flipside, the more fit you become, the higher intensity you can tolerate. As the intensity increases, the total workload necessary for survivorship means that higher intensities dictate a decrease in total exercise time. To find the combination that is appropriate for your current fitness level, see the chart below.

Exercise Goal
(to reduce cancer recurrence risk)

2 mph x 6 hrs/wk
2.5 mph x 5 hrs/wk
3.0 mph x 4.5 hrs/wk
3.5 mph x 4 hrs/wk

1.7 mph @ 1.0% grade x 6 hrs/wk
2.2 mph @ 1.o% grade x 5 hrs/wk
2.2 mph @ 2.0% grade x 4.5 hrs/wk
2.2 mph @ 3.5% grade x 4 hrs/wk

Enjoy your walk!