6 Benefits of Walking for Breast Cancer Survivors (and, well, everybody else too!)

You’ve probably heard it a lot. The benefits of walking are many. These days, with COVID-19 and social distancing still very much a part of our daily lives, one of the safest methods of exercise is going for a walk around your neighborhood or at a local park. Need some encouragement? Here’s a list of ways a regular walking routine can help you boost your health:

There are so many benefits that can come from going for a walk each day. Walking can increase your mood, your balance and coordination, and even strengthen your bones and muscles.

Just make sure you are listening to your body and only walk as fast and as long as you feel comfortable. Now, go get those steps in!

1.       Weight Management.

Researchers at Mayo Clinic suggest that walking is very important in managing your weight because it can help you burn calories. Walking along with a proper diet is a great way to lose weight and stay active. Consistency is key to a slow, sustained weight loss and better health.

It is important to listen to your body as you start your walking routine. If you are new to walking it may be best to take it slow and go on shorter walks, and then gradually build on your distance and speed.

2.       Heart Health.

The American Heart Association suggests that walking can have a great impact on your heart health, by decreasing your chances of cardiovascular disease and increasing your chances of a healthier life. Since heart damage is a potential side-effect of some breast cancer treatments, oncologists support a heart-healthy diet and plenty of cardiovascular exercise to help your heart maintain it’s strength.

3.       Lymphedema

If treatment for your breast cancer meant the removal of lymph nodes, you are susceptible to a condition known as Lymphedema. When walking or doing other forms of exercise, research suggests wearing properly fitted compression garments to prevent swelling of the limb and help increase lymphatic fluid flow. Compression treatment is used to reduce the swelling and to help stop Lymphedema from getting worse. The key is working with a specially trained Physical Therapist for prevention, diagnosis, and management of Lymphedema and to ensure your compression garments are properly fit. Ultimately, walking and exercising with a compression garment can lead to improvement in your Lymphedema.

4.       Fatigue

Walking is a great way to combat the effects of Chronic Fatigue. According to BreatCancer.org one of the most common problems people have with breast cancer experience is fatigue which can be long-lasting. Moving your body by walking or a regular exercise routine is helpful to combat fatigue. According to BreastCancer.org other ways to combat fatigue include:

• Acupuncture

• Massages

• Meditation

• Yoga

Remember, when you first start walking, you may notice you may feel a little more tired or fatigued than expected. This may be due to lack of endurance. Many of us need to build up our endurance to get in the best shape possible. Starting off slow and walking shorter distances may be beneficial in building that endurance and lead you to eventually conquering longer and faster walks.

5.       Stress Reduction

There have been many studies that show exercising and walking can help reduce your stress levels. The Mayo Clinic even suggests that a little bit of exercise can go a long way when it comes to managing your stress.

Walking can increase endorphin levels which are the feel-good neurotransmitters in your brain. And, walking is often thought of as “meditation in motion.” When walking, we often focus on our body and give our brain a single task to focus on, rather than the overwhelming onslaught of stressful thoughts that arise in stressful times. Even if you aren’t just focused on your body while walking, a long walk, change in environment and some fresh air can really help clear your mind and help you think through stressful situations with a clear mind.

6.       Better Sleep

According to Sleep.org physical activity can help improve the quality of your sleep, as well as how much sleep you are receiving. Just be sure to get your walking and exercise done well before you go to bed, so you don’t combat the sleep benefits of your walk. Research shows that even a short, ten-minute walk can help to improve your sleep dramatically! Going for walks in the morning and the afternoon aids in triggering your sleepiness and can ultimately lead to better night’s sleep.