Exercise for Breast Cancer Warriors: A Black Woman's Guide to Healing - Adrienne Brown, OncoVie™ Cancer Exercise Specialist
Mar 30, 2025Hey, beautiful warriors! As a Black breast cancer survivor myself, I know the journey we face has its unique challenges.
One thing that helped me through every step of my battle was movement—yes, exercise!
I know what you're thinking: "Exercise? While I'm dealing with all this?" Trust me, I had the same reaction. But let me share why getting your body moving might be one of the most powerful things you can do for yourself.
5 Powerful Benefits of Exercise Through Your Cancer Journey
Before Treatment
- Lower Risk, Higher Power: Regular exercise can reduce your risk of breast cancer by 10-20%. How? Exercise helps lower estrogen levels in the body, which can fuel certain breast cancers. Plus, it helps maintain a healthy weight, another factor in cancer risk. Studies show that just 150 minutes of moderate exercise weekly can make a significant difference! Think about taking a brisk walk during a lunch break.
- Strong Body, Strong Start: Going into treatment with a stronger body means you're better equipped to handle what's coming. Exercise improves your cardiovascular health, builds muscle strength, and enhances your immune system—everything you want before treatment begins.
During Treatment
- Fighting Fatigue: Cancer-related fatigue is REAL! It's not your everyday tiredness—it's a whole different beast.
Surprisingly, research shows that moderate exercise is one of the most effective ways to combat this exhaustion. A 2018 study found that breast cancer patients who engaged in regular moderate exercise reported 40-50% less fatigue during chemotherapy. - Mind-Body Medicine: Treatment takes a toll on your mental health too. Exercise releases those feel-good endorphins that can help manage anxiety, depression, and stress. In fact, breast cancer patients who exercise regularly report better quality of life and mental well-being during treatment than those who don't.
After Treatment
Reducing Recurrence Risk: Multiple large studies have shown that regular exercise after breast cancer treatment can reduce recurrence risk by 40-50%.
For Black women, who often face higher recurrence rates, this benefit is especially important. One landmark study showed that just 2.5 hours of brisk walking per week cut recurrence risk significantly.
Three Simple Exercises That Pack a Powerful Punch
- Walking with Intention
Equipment needed: Just your body and some comfortable shoes!
Walking is accessible, effective, and can be done anywhere. Start with just 10 minutes if that's all you can manage. Build up gradually to 30 minutes most days of the week. Make it fun by:
- Creating an empowering playlist
- Walking with a friend
- Using walking meditation techniques to calm your mind
- Setting mini-goals and celebrating your progress
- Chair Yoga
Equipment needed: A sturdy chair
Perfect for days when energy is low or if you're dealing with lymphedema or mobility challenges:
- Seated Cat-Cow: Sitting upright, inhale while arching your back and looking up, then exhale while rounding your spine and looking down.
- Seated Twist: Place one hand on the opposite knee and the other behind you on the chair, gently twisting to look over your shoulder.
- Arm Circles: Extend arms out to sides and make small, controlled circles forward then backward.
Practice for 5-15 minutes daily, focusing on your breath.
- Resistance Band Workout
Equipment needed: A resistance band (available at most stores)
Great for rebuilding strength, especially after surgery:
- Chest Press: Stand on the middle of the band, holding handles at chest height with palms down. Push forward, extending arms.
- Row: Secure the band around a doorknob. Hold handles with arms extended, then pull elbows back, squeezing shoulder blades together.
- Lateral Raise: Stand on the middle of the band, holding handles at sides. Raise arms out to sides to shoulder height.
Start with 5-8 repetitions of each exercise, building to 10-15 as you get stronger.
There are a variety of other exercises to consider, including swimming, Tai-Chi, even dancing!
A Word of Wisdom from One Survivor to Another
Exercise is about reclaiming your power, celebrating what your body CAN do, and giving yourself the best chance at a long, healthy life.
Always start where you are—not where you think you should be. Some days, that might be a 30-minute walk. Other days, it might be gentle stretching in bed. It's ALL valuable.
Our bodies are amazing! They've carried us through unimaginable challenges, and they deserve our love, care, and movement. Let's honor them by moving forward— one day at a time.
NOTE: Please talk to your healthcare team before starting any exercise program. They can help tailor recommendations to your specific situation.
References
- Jones, L. W., & Alfano, C. M. (2023). Exercise-oncology: Past, present, and future. Journal of Clinical Oncology, 41(8), 992-1001.
- Schmitz, K. H., Campbell, A. M., Stuiver, M. M., et al. (2019). Exercise is medicine in oncology: Engaging clinicians to help patients move through cancer. CA: A Cancer Journal for Clinicians, 69(6), 468-484.
- McNeely, M. L., Campbell, K. L., Rowe, B. H., et al. (2021). Effects of exercise on breast cancer patients and survivors: A systematic review and meta-analysis. Canadian Medical Association Journal, 175(1), 34-41.
- Cormie, P., Zopf, E. M., Zhang, X., & Schmitz, K. H. (2022). The impact of exercise on cancer mortality, recurrence, and treatment-related adverse effects. Epidemiologic Reviews, 39(1), 71-92.
- Lee, J., Kim, S. H., Jung, H. M., et al. (2020). Effects of exercise during adjuvant chemotherapy on breast cancer outcomes: A systematic review and meta-analysis. Breast Cancer Research and Treatment, 181
Adrienne Brown is an OncoVie™ Cancer Exercise Specialist residing in Duluth, GA. She can be contacted at: [email protected]
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