By Julie Hoffmann, Owner & Coach
October is Breast Cancer Awareness Month—a time to raise awareness, honor survivors, remember those we’ve lost, and encourage women to take an active role in their health.
While breast cancer awareness often focuses on screenings, early detection, and treatment, there is another important part of the conversation: supporting our health, strength, and physical function as we age.
As we age, beginning midlife, the progressive loss of muscle mass and bone density can have significant effects on strength, mobility, and long-term health. Without regular resistance exercise, this decline can accelerate, affecting balance, bone health, and the ability to perform everyday activities.
For women undergoing or recovering from breast cancer treatment, maintaining strength and physical function may take on additional importance. Cancer and its treatments can affect the body in several ways that influence muscle strength, mobility, and overall physical health. Cancer-related fatigue can make everyday activities and exercise more difficult, while surgery, chemotherapy, radiation, and other treatments may temporarily reduce activity levels and contribute to weakness or loss of physical conditioning. Some breast cancer treatments can also affect hormone levels and contribute to bone loss, increasing the risk of osteoporosis and fractures over time. Certain hormone therapies may also be associated with muscle and joint pain and decreased muscle mass.
Strength Training Is About More Than Muscle
The American Cancer Society specifically recognizes physical activity as an important part of health during and after cancer treatment.
According to the American Cancer Society, regular exercise can improve muscle strength, bone health, range of motion, physical function, and quality of life while helping reduce cancer-related fatigue, anxiety, and depression. The ACS recommends regular physical activity for cancer survivors and includes muscle-strengthening exercise at least two days per week as part of its guidelines.
Just as importantly, the ACS emphasizes that exercise after a cancer diagnosis should be individualized. The appropriate type, intensity, and progression of exercise can depend on the type of cancer, treatment, symptoms and side effects, current physical ability, and other health conditions.
That distinction matters. Exercise is not a replacement for cancer treatment. It is an evidence-based component of supporting physical health, function, and quality of life during survivorship.
Stronger Through Recovery and Beyond
For many breast cancer survivors, exercise isn’t necessarily about getting back to the person they were before cancer. It can be about moving forward with as much strength, function, and independence as possible.
A properly designed strength-training program can help support:
• Muscle strength and lean muscle mass
• Bone health
• Balance and stability
• Mobility and everyday function
• Management of cancer-related fatigue
• Overall physical function and quality of life
Research and exercise-oncology guidelines have also changed the way we think about resistance training following breast cancer. Progressive resistance exercise can be appropriate for many breast cancer survivors, including those concerned about lymphedema, when exercise is introduced appropriately and progressed gradually. The ACS cites guidance supporting a gradual “start low, progress slow” approach.
Why Strength Becomes So Important After 50
Strength training isn’t only important for people who have experienced cancer. It is an important component of healthy aging.
Muscle helps us stand up from a chair, climb stairs, carry groceries, maintain balance, recover from a stumble, participate in recreational activities, and continue living independently.
Strength training also places mechanical stress on bones, which helps support bone strength—an increasingly important consideration as women age and osteoporosis risk rises.
The goal doesn’t have to be lifting extremely heavy weights or performing complicated exercises. The goal is to regularly challenge the muscles in a safe, progressive way so they have a reason to adapt and remain strong.
And the encouraging news is that it’s never too late to begin working on strength.
Exercise After Cancer Should Be Personal
One of the most important messages from current cancer exercise guidance is that exercise should not be one-size-fits-all.
Medical history, cancer treatment, current strength, balance, mobility, fatigue, bone health, joint limitations, lymphedema, and other health considerations may influence where someone should begin and how quickly exercise should progress.
The American Cancer Society recommends talking with the cancer treatment team before starting or changing an exercise program. For some individuals, guidance from a physical therapist, rehabilitation specialist, or appropriately qualified exercise professional may also be beneficial.
From Awareness to Action
Breast Cancer Awareness Month reminds us of the importance of mammograms, recommended screenings, knowing our bodies, and having conversations with our healthcare providers.
It can also remind us to pay attention to the aspects of our health that help us remain physically capable throughout life.
Move your body. Preserve your muscle. Protect your bones. Work on your balance. Prioritize your health.
For adults over 50 who aren’t sure how to begin strength training—or who want more individualized guidance—working with a qualified fitness professional can provide additional structure and supervision.
EP Fitness Studio in Fort Myers specializes in working with adults 50+ through customized strength-training programs. Sessions are closely guided and monitored, with programs designed around each individual’s abilities, goals, and limitations. Individuals undergoing or returning to exercise following breast cancer treatment should exercise within the recommendations and restrictions provided by their healthcare team.
Because ultimately, strength training isn’t about training for a mirror. It’s about training for life.
This Breast Cancer Awareness Month, we celebrate the fighters, honor the survivors, remember those we’ve lost, and encourage every woman to make her health a priority.
Get screened. Stay active. Build strength.
Keep moving forward.
EP Elevated Performance Strength Training
239-980-5083
epfitnesstudioswfl.com