Exercise Program

What is aerobic exercise? Aerobic exercise is continuous movement, using your legs and/or arms at a moderate to high level of intensity for at least 20 minutes.

The following are some of the benefits of aerobic exercise:

Increases energy
Reduces risk of lymphedema
Promotes sleep
Improves cardiovascular fitness
Improves mood
Strengthens bones
Reduces hot flashes
Maintains ideal weight
Keeps your GI tract regular

Exercise Recommendation:
20 minutes of aerobic exercise at least 3 times a week

Examples:
Walking
Jogging/ Running
Bicycling
Swimming
Tread Mill and other aerobic equipment

Aerobic exercise vs. Activities
Stop-and-go or low intensity movements, such as golfing, are considered activities. Although activities are beneficial, they do not provide the total body benefit of exercise and do not replace aerobic exercise.

What are some examples of activities?

Walking the dog
Golfing
Gardening
Housework
Yard work
Running around (at work, at home, after your children)

Getting Started on a Walking Program
Walking is a safe, inexpensive, and great aerobic workout. Walking is also a gentle way to begin an exercise program. When you walk, your arms move gently. Gentle arm movements are best. Keep the following in mind:

1. Wear comfortable shoes.
2. Be aware of your posture and breathing.
3. Begin your walk well hydrated and drink fluids during and after.
4. Warm-up by beginning your walk at a somewhat slower pace.
5. Cool down by ending your walk at a somewhat slower pace.
6. Start at a level that is safe and realistic for you. Gradually build up your duration and intensity.

Excerpt from the Personal Support and Lifestyle Intervention Program of UCSF/CPMC program materials; a program of the UCSF Carol Franc Buck Breast Care Center