Breast cancer awareness month is an excellent time for reflection and growth. Entering remission starts a new chapter of your life, but you might not feel like yourself. Rebuild your body and spirit connection by introducing movement to your lifestyle this October. When you’re ready to get on your feet, you can gradually grow your confidence through a personalised exercise routine — and before you start, check in with your treatment team or GP about what’s right for you.
1. Start With Gentle Exercises
Surgery and chemotherapy change the body. You might not have the muscle mass you did before your treatment began. Adjust your perspective on working out by starting with a gentle movement programme.
Start by sitting in a chair. You might enjoy twisting your upper body to develop your upper back muscles and improve your flexibility. The key is to do what you can, when you can. Consistency is essential, but you should do small movements to avoid pushing yourself too hard.
2. Do Something You Love
People don’t stick with routines they hate. Choose sustainable exercises you enjoy, like walking around your neighbourhood or dancing slowly to your favourite song. You’re more likely to maintain your workout schedule if you look forward to it. Long-term progress is crucial for building your confidence and your strength after treatment.
3. Increase the Intensity Gradually
Remission looks different for everyone. Someone else might be able to lift weights after getting out of hospital, while others feel winded after walking through their homes. Begin with the right intensity for your body and increase it slowly. Try working out once a week at first.
When you’re ready, light resistance bands and small weights are good tools for rebuilding strength. If you’ve had lymph nodes removed or have lymphoedema, ask your breast care team or a physiotherapist which arm and upper-body exercises suit you, start with light loads and build up slowly — they can also show you movements that support lymphatic drainage. Amp Wellbeing’s weighted Pilates balls merge aesthetically pleasing designs with helpful exercise equipment for when you have more stamina.
Getting changed for a workout is also a good moment to get to know how your chest, scar area and armpit normally look and feel. Many breast cancers are first noticed by people themselves, and Breast Cancer Now advises reporting any changes — such as a new lump or thickening, swelling in the chest, armpit or arm, skin changes or a rash — to your breast care nurse or GP. Regular checks alongside your follow-up appointments can give you more peace of mind.
4. Move With Friends
Treatments often make people feel isolated. If you’ve recently spent too much time alone, ask your loved ones to join your new exercise routine. They might love chatting while you dance in the living room or do yoga in your garden. You’ll boost your spirit while becoming more confident in your body again.
5. Prepare Backup Options
Breast Cancer Now suggests working towards 30 minutes of moderate activity, five times a week — and that can be split into shorter 10-minute sessions. That may not be possible right after your treatment ends, so have a backup plan ready when your body feels too tired for your current workout routine. If you have gentler movement ideas ready — like moving your arms through pool water — you’ll feel confident in your ability to listen to your body’s needs without judgment.
6. Drink Extra Water
Your body’s been through a journey recently. Even gentle movements will challenge it to handle a more intense routine. Drink plenty of water during your selected exercises. You’ll give your body what it needs to get stronger and avoid dehydration setbacks.
Regain Your Confidence Through Exercise
Connecting your mind and body with self-confidence is challenging after cancer treatments. Movement may help. Once you create a functional, manageable routine that works with your lifestyle, you’ll make a good routine for your overall well-being.