Improving muscle mass through resistance exercises is a common discussion we have with our patients, as this has been associated with better treatment prospects, treatment tolerance, and overall prognoses. 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 exercises 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 lower body. These exercises may be done with or without weights, depending on your conditioning and your strength goals

Squats

1. If new to squats or you have trouble balancing, we recommend leaning your back against a wall during this exercise or, you can stand close to a wall for balance support. 


2. Stand with your feet apart, just outside the width of your hips, and cross your arms over your chest. 


3. Sit into a squat position by driving your glutes backward and bending your knees, while keeping your chest up, shoulders back, gaze straight-ahead and keeping your weight balanced in your feet. 


4. Try to descend until your thighs are parallel with the floor, however only go as low as is pain-free for you. 


5. Push yourself back up to a standing position while squeezing your glutes on the way up, driving into your full foot. 


6. Repeat this 10-12 times for three cycles. 


7. With added weight: repeat the same steps described above while holding a weight, such as a dumbbell, in front of your chest. 

Hip Bridges

1. Lie on your back with knees bent and feet flat on the floor, below the knees, arms by your sides. You should be able to touch your heels with your fingertips. 


2. While pushing into your heel and squeezing your glutes, raise your hips off the floor so that your body is in a straight line, from your knees to your hips to your shoulders. 


3. Slowly lower your hips back to the floor. 


4. Repeat this 10-12 times for three cycles. 


5. With added weight: repeat the same steps described above while resting a weight on top of your hips. 

Step-ups

1. For this exercise, you will need a stable platform (e.g., bench or stairs). 


2. Lift your right foot and place it on the platform. If you are new to step-ups or have trouble balancing, hold onto the stair railing. 


3. Keeping your chest up and right shin vertical, push into your right heel to bring the other leg up onto the platform. 


4. Step completely off the platform. 


5. Complete all reps on one side before switching legs. 


6. Repeat this 10-12 times per leg, for three cycles. 


7. With added weight: repeat the same steps above while holding a weight in each hand.  

Pendulum Lunges

1. If you are new to lunges or have trouble balancing, use a wall for support. Step forward with your right leg into a lunge while forming a 90-degree angle at the knee joint however, only lunge as low as is pain-free for you. 


2. Bring your left knee as close to the ground as possible, while your right thigh is parallel to the floor. 


3. Keeping your weight in your right heel, push off your heel to stand up and immediately step into a reverse lunge with the right leg back, bringing your knee as close to the floor as possible and keeping left leg out in front. 


4. Complete all reps on one side before switching legs. 


5. Repeat this 10-12 times for three cycles. 


6. With added weight: repeat the same steps above while holding a weight in each hand. 

Author: Nada Ahmed, CCNM Integrative Cancer Centre Intern