Improving muscle mass through resistance exercises is a common discussion we have with our patients, as muscle mass has been associated with better treatment tolerance, outcomes, and overall prognosis. Additionally, muscle mass contributes to an anti-cancer terrain in the body by reducing inflammation associated with cancer and cancer-related treatments.
According to Canadian physical activity guidelines, we should be aiming for at least two, 30-minute sessions of resistance exercise per week. This has been shown to not only improve overall health and muscle mass, but it’s also important for supporting bone density as we age. If you’re not sure where to begin, we recommend giving the exercises below a try, which target multiple muscle groups in the upper body. These exercises may be done with or without weight, depending on your condition and strength goals. You can also start off by using simple objects at home as weights, such as water bottles or cans of food. The heavier the weight, the more challenging you can make the following exercises.
Shoulder Raises
- Stand with your feet approximately hip width apart, with a weight in each hand, arms at your sides and palms facing in. If you have any trouble balancing, you can also perform this exercise while sitting on a chair or couch.
- Slowly raise both arms out to each side (forming a T-shape), stopping when your arms/fists are in-line with your shoulders.
- Slowly lower your arms back down to your sides.
- Repeat this 10-12 times for three cycles.
Bent-Over Dumbbell Row
- Stand with your feet shoulder width apart.
- Support your body by placing one bent knee and palm (of the same side) on the length of a couch, bench, or bedside, maintaining a straight/flat posture with your back.
- Hold a weight in the opposite hand with your arms fully extended out in front of you and palm (holding the weight) facing inwards.
- While maintaining this position, slowly pull the weight up until it reaches the side of your chest by bending your elbow to a 90-degree angle.
- Slowly lower the weight back into starting position and remain bent over until all repetitions are complete.
- Repeat this 10-12 times for three cycles. You can switch sides after each cycle to give your muscles some rest.
Bicep Curls
- Stand with your feet shoulder width apart, holding a weight in each hand and arms hanging by your sides. If you have any trouble balancing, you can also perform this exercise while sitting on a chair or couch.
- Ensure your elbows are close to your body and your palms are facing forward.
- Slowly lift both weights all the way up to your shoulders by bending your elbows, while keeping your upper arms stationary. If you find this too challenging, you can lift one weight with one arm at a time.
- Slowly bring arms back down to the starting position.
- Repeat on each arm 10-12 times for three cycles.
Tricep Extensions
- Stand with your legs about hip distance apart. If you have any trouble balancing, you can also perform this exercise while sitting on a chair or couch.
- Use both hands to hold one weight above your head, with your arms fully extended.
- Slowly lower the weight and bring it behind your head, with your elbows pointing up to the ceiling. The weight should not touch the back of your head at its lowest position.
- Slowly raise the weight back to starting position by straightening/extending both arms.
- Repeat this 10-12 times for three cycles.
Push-Ups
- Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the arms bent at a 45-degree angle.
- Exhale as you push from your hands, bringing your torso, chest, and thighs off the ground.
- Balancing on your knees instead of your feet is another good modification while you build your strength.
- Pause for a second in the plank position, keeping your core engaged.
- Inhale as you slowly lower back to your starting position.
- Repeat this 10-12 times for three cycles.
Author: Nada Ahmed, CCNM Integrative Cancer Centre intern