New research offers hope for Canadian women battling breast cancer, revealing that something as simple as walking could significantly improve their chances of beating the disease. A groundbreaking study demonstrates that maintaining regular physical activity, particularly achieving 5,000 steps daily, can dramatically reduce the risk of cancer recurrence and mortality.
The Power of Movement Against Breast Cancer
Despite sobering statistics showing one in eight Canadian women will likely develop breast cancer during their lifetime, there's encouraging news about survival rates. Approximately 89 percent of patients live cancer-free for at least five years following their initial diagnosis. While early detection and advanced treatments contribute significantly to these positive outcomes, mounting evidence confirms that exercise plays a crucial role in preventing cancer from returning.
Study after study has demonstrated that physical activity can reduce the risk of breast cancer recurrence and mortality by up to 40 percent. The connection between exercise and improved survival rates is so compelling that medical professionals now consider physical activity an essential component of comprehensive cancer treatment plans.
Overcoming Barriers to Exercise During Cancer Journey
The reality for many women undergoing cancer treatment, however, makes meeting exercise guidelines challenging. The recommended 150 minutes of moderate to vigorous intensity exercise weekly proves difficult for most patients. Research tracking survivors over five years revealed that fewer than half met physical activity guidelines at any point during the follow-up period.
Cancer survivors frequently cite treatment-related side effects as the primary obstacle to staying active. Persistent fatigue, mobility limitations, depression, exercise-related anxiety, and uncertainty about appropriate workout regimens commonly prevent women from maintaining physical activity. Yet studies consistently show that survivors who do exercise regularly experience less fatigue, reduced depression, and better overall quality of life compared to their sedentary counterparts.
Step Counting Breakthrough for Cancer Patients
The recent Alberta Moving Beyond Breast Cancer study, published ahead of print in Medicine and Science in Sports and Exercise, provides valuable insights for women struggling to incorporate exercise into their recovery. Researchers analyzed data from 1,408 breast cancer patients who wore step counters near their diagnosis and again one year later.
The findings were striking: Women taking fewer than 5,000 steps daily demonstrated lower aerobic fitness, reduced muscular strength and endurance, poorer physical and mental quality of life, and increased fatigue and upper extremity disability both at baseline and one year later.
Equally important, the research revealed that 46 percent of patients experienced extended periods of inactivity lasting 10 minutes or more, which correlated with poor flexibility, diminished upper body endurance, limited physical function, and restricted arm movement.
Practical Steps Toward Better Health
The excellent news for women managing cancer-related fatigue is that the total number of steps matters more than walking speed. This makes walking an ideal activity—it's accessible, affordable, and doesn't require specialized fitness supervision. Even gentle strolls on low-energy days provide meaningful health benefits.
If 5,000 steps (approximately four kilometres) seems daunting, experts recommend breaking this goal into manageable segments throughout the day. A 20-minute morning walk can yield about 2,000 steps, while additional shorter walks and regular movement breaks can help reach the daily target.
To monitor progress, consider using a smartwatch or step-counting smartphone app. Enlisting friends and family as walking companions can provide valuable motivation and support. As researchers noted, step counts obtained from wearable sensors near diagnosis can facilitate personalized health planning throughout treatment and into survivorship.
The compelling conclusion from numerous studies remains clear: The more women exercise during treatment and throughout survivorship, the better their chances of beating cancer and enhancing their quality of life. Once consistently achieving 5,000 daily steps becomes manageable, progressing to higher activity levels and returning to pre-diagnosis fitness routines appears increasingly attainable.
