Combo of Aerobic and Resistance Exercise Seem Best for Cancer-Related Fatigue
Combining aerobic exercise with resistance exercise appears to be the best strategy for easing cancer-related fatigue, according to a study.
The research was published online on March 22, 2023, in the Journal of Orthopaedic & Sports Physical Therapy. Read the abstract of “Which exercise approaches work for relieving cancer-related fatigue? A network meta-analysis.”
About cancer fatigue
Also called cancer-related fatigue by doctors, cancer fatigue is the most common side effect of cancer treatment. According to the American Cancer Society, between 80% and 100% of people diagnosed with cancer report having fatigue.
Cancer fatigue makes you feel tired all the time. Getting a good night’s sleep doesn’t help.
A number of factors can cause cancer fatigue, including breast cancer itself, as well as treatments such as chemotherapy and targeted therapies and side effects such as pain, nausea, and diarrhea. Fatigue from breast cancer and breast cancer treatment can last for weeks, months, or years and may continue after you finish treatment.
Exercise is a commonly recommended treatment for cancer fatigue. In this study, the researchers wanted to see which type of exercise was best for relieving cancer-related fatigue.
About the study
This study was a meta-analysis. A meta-analysis combines and analyzes the results of a number of earlier studies. In this case, the researchers reviewed 56 studies published before January 2022 looking at different types of exercise to ease fatigue. The studies included 4,283 people ages 37 to 73 who were diagnosed with cancer:
38 studies looked at people receiving cancer treatment
10 studies looked at people after they completed treatment
eight studies didn’t report where the people were in the cancer treatment path
24 studies looked at people diagnosed with breast cancer
The studies assessed six types of exercise:
combined aerobic and resistance exercise
aerobic exercise
resistance exercise
relaxation exercise
comprehensive intervention (this means the exercise was usually paired with some sort of educational program)
Aerobic exercise is any type of cardiovascular conditioning that works your large muscles with rhythmic, repetitive movements. Aerobic exercise makes your heart, lungs, blood vessels, and muscles work more efficiently, increasing your stamina and endurance. Walking, bike riding, dancing, and swimming are examples of aerobic exercise.
Resistance, or strength, exercises make your muscles work harder by adding weight or resistance to a movement. Strength exercises also make bones stronger, improve balance and posture, and boost quality of life by making household chores and recreational activities easier and more enjoyable. Weight lifting, push-ups, and resistance band exercises are examples of resistance exercise.
Most types of yoga practiced in the United States use physical poses and breathing techniques to increase strength, flexibility, and well-being.
Relaxation exercise aims to reduce stress and bring about a sense of calm. Deep breathing, progressive muscle relaxation, and tai chi are examples of relaxation exercise.
The results showed that a combination of aerobic and resistance exercise was more likely to ease cancer fatigue than the other five types of exercise. Yoga was also very good at easing fatigue.
Regular physical activity also had a positive effect, but wasn’t as good as the other two options.
The researchers noted that the most common schedule for combined aerobic and resistance exercise in the studies was two to five sessions per week for more than 12 weeks, with each session lasting from 50 to 90 minutes. The specific aerobic and resistance exercises combined in the studies were:
walking
cycling
chest presses
shoulder presses
bicep curls
triceps extensions
leg extensions
leg curls
abdominal crunches
The researchers concluded by recommending combined aerobic and resistance exercise during and after cancer treatment.
What this means for you
The results of this study offer more evidence about the importance of exercise for people who’ve been diagnosed with breast cancer, especially if you’re experiencing cancer fatigue.
Exercise also can help you:
maintain fitness
keep muscle mass
lower your risk of functional problems
improve your quality of life
reduce your risk of heart disease
maintain a healthy weight
And if that’s not enough, a November 2022 study found that even moderate exercise, such as fast walking or easy cycling can reduce the risk of dying from breast cancer.
Still, if you’re currently receiving treatment, finding the motivation and time to exercise nearly every day can be tough, especially when you have to balance it with all the other things you have to do.
Starting slowly and then gradually increasing the time and intensity you exercise can help, especially if you’ve never exercised before. Walking for 15 to 20 minutes a day can be a good way to start. Slow bike riding or gentle stretching are also good options for beginners.
Walking or doing another type of exercise with a friend can give you the motivation you need to carve out some time to be active each day. Plus, you can socialize at the same time.
It’s never too late to get moving. And once you start, keep at it!
Learn more about exercise.
— Last updated on June 20, 2023 at 3:11 PM