Gain muscle mass – prevent sarcopenia
Before you start weight training, you should have a complete physical exam performed under the supervision of your oncologists, a medical specialist or a physiotherapist to avoid overexertion and to find exercises suitable to your current needs.
For training, you can use machines in the gym or small equipment, like a resistance band or dumbbells, at home. Pay attention to proper breathing – always exhale during exertion to keep muscle tension low and blood pressure at a constant level. To protect yourself from overexertion, progress in small increments.
Sample exercises:
- Lifting weights
- Working with resistance bands
- Heavy gardening (such as digging and shoveling)
- Climbing stairs
- Hiking
Recommendation: 2x a week: 1 exercise of a major muscle group, 8-15 repetitions per set, 2 sets per exercise
