Cancerwise

It can be daunting to start exercising if you haven’t done much before or if you’re getting back into working out after an extended break or following a serious illness like cancer.

UT MD Anderson recommends getting 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise every week. Additionally, our experts recommend engaging in strength-strengthening activity at least two days each week.

But what does that mean?

Whether your doctor recommended regular exercise or you’ve made personal goals to get moving, Karen Basen-Engquist, Ph.D., director of UT MD Anderson’s Center for Energy Balance in Cancer Prevention and Survivorship, has tips to help you get going, stay motivated and not overdo it.

Types of exercise

There are several types of exercise, which Basen-Engquist says address the following aspects of fitness:

• Cardiovascular
• Strength
• Balance
• Flexibility

The types tend to overlap. Let’s take a look at the most common types.

Aerobic (cardiovascular) exercise

“Cardiovascular exercise is any kind of exercise that makes your heart beat faster and you to breathe faster,” Basen-Engquist says. It challenges and strengthens your cardiovascular system, which includes your heart, blood vessels and blood.

It also burns calories.

“If weight loss is your goal, exercise is an important part of a weight loss plan,” Basen-Engquist says.

It includes brisk walking, running, stair climbing and cycling.

“If you’re getting started, it’s best to start with moderate intensity, such as a brisk walk,” she says. “As you get more experienced with it and have more success, you might want to work in more vigorous exercise or high-intensity interval training (HIIT).”