How Exercise Can Help Fight Cancer – The Science Explained

Let's talk about exercise. Since beginning my second cancer treatment, I've been sharing my daily workouts—not just for self-accountability, but to motivate others, especially fellow cancer patients. Physical activity is crucial at every stage of cancer: pre-treatment, during treatment, and post-treatment. It also plays a significant role in prevention. During my 2022 treatment, my oncology team emphasized exercising five times a week, even during treatment. I followed this advice, but I wonder how many patients truly understand its importance.​

Recently, I came across a newsletter from Dr. Rhonda Patrick featuring an interview with Dr. Kerry Courneya, a leading expert in exercise oncology. Their discussion shed light on the profound impact of exercise on cancer prevention and treatment. For those currently battling cancer or supporting someone who is, this information is invaluable.​  

I highly recommend watching it, but for now, here are some key takeaways from their conversation:

1. Cancer Can Affect Anyone: Dr. Courneya highlights that cancer can develop even in individuals without genetic predispositions or known risk factors. This resonates with my experience—despite leading a healthy lifestyle with no genetic markers, I still faced cancer.​

   
   

2. Optimal Exercise Recommendations: Engaging in 150 to 300 minutes of moderate-intensity exercise weekly is associated with significant health benefits. This aligns with general guidelines for overall health and cancer prevention.​

   
   

3. Exercise Enhances Treatment Resilience: Regular physical activity can improve patients' ability to tolerate cancer treatments, potentially reducing side effects and enhancing overall well-being.​

   
   

4. Muscle Mass Matters: Maintaining or building muscle mass is crucial, as low muscle mass has been linked to poorer cancer outcomes. Resistance training can counteract muscle wasting associated with cancer and its treatments.​

   
   

5. Structured Exercise vs. Daily Activity: While general physical activity is beneficial, structured exercise programs provide targeted benefits that everyday activities might not.​

   
   

6. Timing Exercise with Treatments: Integrating exercise into chemotherapy and immunotherapy regimens can enhance treatment efficacy and improve patient outcomes.​

   
   

7. Challenging the Rest Paradigm: Contrary to outdated beliefs, rest isn't always best. Appropriate exercise can aid recovery and improve quality of life during cancer treatment.​

   
   

8. Aerobic vs. Resistance Training: Both forms of exercise offer unique benefits. Aerobic exercise improves cardiovascular health, while resistance training is essential for maintaining muscle mass.​

   
   

9. Exercise's Role in Tumor Reduction: Physical activity may influence tumor biology, potentially aiding in tumor reduction and slowing progression.​

   
   

10. Cardio's Impact on Tumor Cells: Cardiovascular exercises might help eliminate circulating tumor cells, reducing the risk of metastasis.​

    
    

11. Variability in Exercise Response: Not all cancers respond equally to exercise, underscoring the need for personalized exercise prescriptions in oncology care.​

    
    

12. Evolving Oncologist Perspectives: The medical community increasingly recognizes exercise as a vital component of cancer treatment, reflecting a shift towards holistic patient care.​

    
    

13. Psychological Benefits: Exercise can alleviate anxiety and depression associated with cancer, offering mental health benefits alongside physical ones.​

    
    

14. Exercise Across Treatment Phases: Incorporating exercise before, during, and after treatment can enhance recovery and long-term health outcomes.​

    
    

15. Exercise as a Unique Therapy: Unlike pharmacological treatments, exercise offers a multifaceted approach, benefiting various aspects of health simultaneously.​

    
    

16. Encouraging Activity in Sedentary Patients: Tailored, realistic exercise programs can motivate even the most sedentary individuals to become active, improving their prognosis.

17. Economic Benefits: Incorporating exercise into cancer care can reduce healthcare costs by improving patient outcomes and reducing treatment-related complications.​

    
    

Stay active and stay strong!

A Dive Within Ourselves

In times of extremes, when external opinions hold so much power, why not focus on getting to know ourselves better? I have the feeling that the more I understand myself—my desires, needs, past, fears, and anxieties—the more connected I become to what truly matters, even as the chaos rages on outside.

No, this is not about escaping unpleasant situations or opposing opinions, but rather about building a strong shield to protect my essence. When you dive deep into yourself, there is no room for doubt about who you truly are.

The journey toward authenticity is a process. A process that can be long, challenging, and sometimes even painful, but I see no other way to live than by facing it head-on, being fully yourself—from the tip of your hair to the tip of your toes.

Being true to yourself and embracing who you are is so difficult for some that they reach the end of their lives without ever having had an honest relationship with the most important person in their journey: themselves. There is no one-size-fits-all formula. Each person follows a unique path. The tools for this inner dive also vary. What truly matters is that once you start down the road to self-discovery, you don’t look back or get distracted by outside noise—because it will always be there.

It’s challenging, but the rewards of looking within are worth it. Take the plunge today!

Eternally an Immigrant

Sometimes I think I have a tendency to do things on autopilot, without thinking too deeply. Something perhaps a bit cold. People looking from the outside might think I dive headfirst, full of emotions, but honestly, I jump into the dark more with a “let’s just live and see what happens” attitude than with overwhelming passion. But what does that have to do with the theme of this text? Well, the fact that I’m about to celebrate 10 years of moving to another country — of immigrating — fits precisely into this category of “let’s see what happens” without overthinking. Reckless? Maybe.

My immigration wasn’t because I wanted to live in another country or because I wanted to work abroad. It wasn’t because I needed to leave a place with no opportunities, and it certainly wasn’t about seeking so-called “freedom.” I immigrated to live a love that was just beginning to bloom, to see where it would lead. And so, we return to the first paragraph. Reckless? Maybe.

I believe that when you immigrate for a reason like this, you’re left with the feeling that you’ll always be an immigrant. That my heart, my history, my culture, my roots, my language, my accent, and my soul will always belong to my home country. It doesn’t matter how long I’ve been away, what documents I have, or how much I adapt. Once an immigrant, forever an immigrant.

Yes, that's me!

With each passing year in the United States, I feel more Brazilian. And with each year here, I miss my homeland even more. I don’t want to get into the debate about which place is better. Not at all, because every country has its own issues, its little things to complain about. Oh, of course, they had to be Brazilian, American, Swedish, Jamaican, Polish, Korean... and so on.

Will this feeling of not belonging ever go away? I think probably not. And honestly, I’m not sure if that’s good or bad. I just keep moving forward, feeling like an eternal immigrant.