Strength Training Reduces Risk for Lymphedema
As a strength training expert and advocate, I was thrilled to read about the results of a recent study promoting weight lifting for breast cancer survivors. Traditionally, women have been advised against lifting weights and performing repetitive arm movements in order to prevent lymphedema, a possible side effect of breast cancer treatments.
The new study overturns conventional thinking: it found that strength training exercises can actually reduce the risk of developing this unwelcome complication, improve symptoms if they develop, and prepare women to return to their normal day-to-day activities. The study concludes that the exercisers had fewer problems because they had better muscle tone and endurance, making it less likely that ordinary activities that require upper body strength would overstress the impaired lymph system.
This encouraging news opens up a world of benefits for survivors! Strength training helps reduce body fat and aids in weight control. It increases lean muscle mass, which revs up the metabolism to burn more calories. As lifting weights strengthens your muscles, it also strengthens your bones and defends against osteoporosis. It improves insulin sensitivity and reduces your risk of diabetes.
The practical benefits of being strong are evident in our daily lives. It makes every day a little easier when you can carry your groceries, lift your carry-on into the overhead bin and take a roasting pan out of the oven without straining. But the benefits don't stop there. Being strong gives you a sense of empowerment. It means that you can be more independent and self-reliant.
Of course, this information should not take the place of guidance from your own physician or other medical professional. Always consult with your doctor before beginning an exercise program or becoming much more physically active.
For the full study, which appeared in the New England Journal of Medicine, click here.
Posted November 29, 2010.
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