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EXERCISE is a vital component of a cancer fighter’s treatment and survivorship plan. There is an abundance of evidence-based research that demonstrates the benefits of exercise in reducing the onset and recurrence of cancer. There are other benefits associated with exercise, such as reducing cancer-related fatigue and lowering the risk of lymphedema.
1.
Start small ...go for short walks
2.
Find a partner...keep each other accountable
3.
Join a class...they’re great because you don’t have to think about what exercises to do. Leave the thinking to the instructor / trainer :)
4.
Use an app to track your progress...earning badges on apps like Fitbit and Runkeeper can keep you motivated
5.
Sign up for an event...Make it a goal to build up enough stamina to finish a 5K and claim that medal!
TIPS FROM A SURVIVOR...
Free Exercise Resources for Cancer Survivors
UH Cancer Exercise Rehabilitation Study
The UH Cancer Center
Participate in a study to show how exercise diminishes the toxic effects associated with cancer therapies. Offers 12 weeks of personalized training sessions (90-minutes each) with professional Kinesiology students (3x/week). With your help, the UHCC can study how cancer exercise rehabilitation improves the health, fitness and quality of life for cancer patients.
Tai Chi in the park with Greg Yuen, M.D.
Dr. Greg Yuen’s class reminds you to slow down, breathe and focus on one thing at a time. Dr. Yuen teaches the Yang-style long form sequence, a 128-step progression to calm the mind and body. Dr. Yuen shares, “I wanted people to have an opportunity to have good health without money getting in the way."
(Maui) Imua PT with Maui Mel
Oncology Yoga
In-person restorative yoga sessions designed specifically for cancer warriors and survivors in Kīhei. For participants of all abilities and all stages of treatment. Taught by Maui Mel RYT instructor who is a breast cancer survivor and yoga practitioner for 20+ years.
In-Person Classes
Dance Exercise and Meditation Classes
Moving for Life
A movement program dedicated to enhancing the overall health and well-being of older adults and individuals affected by cancer and chronic illnesses. Their exercise protocols and dance sequences, crafted by Dr. Martha Eddy, are designed to deepen the connection between mind and body, information to avoid injury, promote faster recovery, and support sustained wellness.
Online Classes
Functional Fitness
Unite for Her
A six 15-minute videos instructed by Priscilla Fitzpatrick, an ACE Cancer Exercise Specialist, Cancer and Fitness Certified Instructor, yoga instructor (E-RYT), and cancer survivor. Note: You can view the videos on Vimeo for more viewing features (full-screen, casting to TV, etc.)
Free Workout for People with Breast Cancer
Living Beyond Breast Cancer
A 3-week exercise series featuring 9 workouts of about 20 minutes each, designed for people who are going through or recovering from treatment, preparing for surgeries, or regaining mobility after surgery. Join real members with breast cancer who are thriving and exercising alongside host Sami Mansfield.
Cancer Fit
Livestrong
Training videos led by personal trainers certified in exercise oncology, designed to help cancer survivors rebuild strength, energy, and confidence after cancer treatment. With over 250 videos available to watch 24/7 on YouTube, from gentle yoga to high-intensity interval training, you’re sure to find a way to move that fits your recovery goals.
Videos
Cancer Risk and Prevention
American Cancer Society
Provides practical guidance on incorporating physical activity into everyday life to improve overall health and help lower cancer risk. It includes tips for getting started, setting achievable activity goals, reducing sedentary time, and building consistent exercise habits.
Exercise and Breast Cancer
Living Beyond Breast Cancer
Offers evidence-based guidance for people diagnosed with breast cancer on exercising during and after treatment. It discusses potential benefits such as reducing fatigue, joint pain, anxiety, and depression, as well as guidance for getting started safely. Also includes the free BeACTive workout series for different fitness and energy levels.
Articles
Veteran Health Events and Programs
Team Red, White & Blue
Enriches lives of veterans through events, programs, and virtual challenges that are focused on building a healthy lifestyle (includes a Hawaiʻi chapter). Their programs address the unique needs of America’s Veterans, concentrating on their well-being.
FitOn Fitness & Wellness
FitOn
On-demand workouts, including yoga, pilates, stretching, strength training, cardio, dance, and even guided meditation. With options for all fitness levels and workout lengths, many requiring no equipment, they make it easy to stay active at home or on the go. All workouts are free; premium features such as recipes, heart rate tracking are $30/year.
Apps
Did you find this free resource list useful?
Breast Cancer Hawaii is a small non-profit startup and relies on donations from our supporters so that we can continue connecting breast cancer survivors and fighters in Hawaii with useful resources. Please help us continue our mission by donating to our cause.
Thank you for your support!!