An estimated one in eight women in Canada will be diagnosed with breast cancer in their lifetime. However, survival rates are encouraging, with 89% of women living cancer-free for at least five years after their initial diagnosis. Early detection and advancements in treatment are key factors contributing to these favorable outcomes. Recent studies indicate that exercise also plays a significant role in reducing the risk of breast cancer recurrence and mortality, with some findings suggesting a reduction in risk by up to 40%.

The connection between physical activity and improved survival rates has led to exercise being recognized as an essential part of treatment plans for breast cancer patients. Although the period following a diagnosis can be physically and emotionally challenging, guidelines recommend that women remain as active as their condition allows. Despite this, many cancer patients struggle to meet the recommended 150 minutes of moderate to vigorous exercise each week. A five-year follow-up study revealed that at no point did more than 50% of survivors meet these physical activity guidelines, highlighting the difficulties faced by cancer patients even years after treatment.

Survivors often cite treatment-related side effects as the main reason for their inactivity. Common barriers include ongoing fatigue, mobility issues, depression, anxiety about exercising, and a lack of knowledge regarding suitable exercise routines. Research indicates that survivors who do not engage in regular physical activity experience higher levels of fatigue, depression, and a diminished quality of life compared to those who maintain an exercise regimen.

The type of physical activity suitable for breast cancer survivors may evolve throughout treatment and recovery. Therefore, collaborating with an exercise professional experienced in working with breast cancer patients is advisable. However, not all women have access to such resources. A recent study published in the journal Medicine and Science in Sports and Exercise sheds light on this issue, focusing on breast cancer survivors' daily step counts and overall health.

The Alberta Moving Beyond Breast Cancer study analyzed data from 1,408 breast cancer patients using wearable step counters. Researchers assessed daily step counts, step cadence, and periods of inactivity lasting 10 minutes or more, both close to diagnosis and one year later. The study found that low step counts and prolonged inactivity correlated with poorer health and fitness levels.

"Taking less than 5,000 steps per day at baseline was associated with lower aerobic fitness, muscular strength and endurance, lower physical and mental quality of life, and greater fatigue and upper extremity disability at baseline and one year later," the researchers stated.

Additionally, extended periods of inactivity, observed in 46% of participants, were linked to poor flexibility, upper body endurance, and limitations in upper arm movement. Interestingly, the total number of steps taken was found to be more crucial for health than the speed of walking, making walking a viable option for those experiencing cancer-related fatigue.

Walking is accessible and does not require professional assistance. Even a slow walk can yield health benefits. For those aiming for 5,000 steps, it is not necessary to complete them all at once. Setting manageable targets based on daily energy levels can be effective. For instance, if energy is higher in the morning, a 20-minute walk could achieve around 2,000 steps. Adding another 10-minute walk later in the day and moving around every 10 minutes can help reach or exceed the 5,000-step goal.

To track step counts and set daily goals, individuals can use smartwatches or step-counting apps. Involving friends and family for support can also enhance motivation. Engaging in regular exercise during treatment and beyond increases the likelihood of overcoming cancer and improving overall quality of life. Once the 5,000-step goal is consistently met, pursuing higher levels of physical activity and returning to a previous active lifestyle becomes more attainable.

"Step counts from wearable sensors, a simple measurement that can be easily obtained near the time of cancer diagnosis, could facilitate health and wellness planning across the treatment timeline and into survivorship for women with breast cancer," the researchers concluded.