EXERCISE PROGRAM AFTER BREAST CANCER TREATMENT

Dos & Don'ts

• If your skin is extra-sensitive due to radiation or other treatments, Vaseline is helpful to avoid friction. Also, try layering a T-shirt under a bra.
• Start with functional exercises like walking for the lungs and legs that will help with your everyday activities.
• Skip racquet sports -- too ballistic and explosive.
• Swimming is good for joints but the chlorine can be tough on the skin. Shower immediately after to minimize irritation.

• Walking 2.5-3.5 mph for 20 to 60 minutes, three times a week
• Avoid upper body strength training
• Pliés, squats and lunges are good for lower body, as well as stretching for the calves, quadriceps and hamstrings

• Power walking 3.5-4.5 mph for 30 minutes, three times a week
• Lower body with weights added
• Core work (abs & lower back)
• Upper body range-of-motion work: push/pull, high repetitions, no weights
• Lower body stretching

• Jogging 4.5-5.5 mph for 30 minutes, three times a week
• Lower body with more weight
• Core work (abs & lower back)
• Upper body with weights added after consulting physician
• Avoid push-ups and pec work with weights-- can push overhead and pull
• Flexibility work on whole body