Joanna Hall: Body strategy

I am 48 and recovering from breast cancer. I have had reconstructive surgery and now want to get back to exercise – what do you recommend?

How your breast has been reconstructed will affect the exercise you can do. Some procedures use tissue from the latissimus dorsi back muscles or the abdominals, so check this when your consultant gives you clearance to start exercising again. Generally speaking, you can start some sort of strength training six to eight weeks after surgery, but leg work and core abdominal work can be commenced earlier. Post-implant, even day-to-day tasks such as pulling and pushing a door, opening a drawer while bent forward at the waist or turning a steering wheel can be challenging, so be cautious when you start out. Abdominal and upper bodywork, for example, is best performed on a Swiss ball, to avoid putting additional pressure on your ribcage.

I would recommend starting out with simple stretching, working on both sides of the body to aid range of motion and improve posture, then introduce resistance work to enhance bone density – this will be particularly important if you have had chemotherapy, which decreases bone density and has a tendency to bring on menopause symptoms. Aerobic exercise can decrease feelings of nausea and fatigue, and improve cardiovascular stamina, self-esteem and wellbeing. Try walking and cycling at first; swimming is best introduced later, to minimise strain on the shoulder joint.

Be patient and progress slowly, and remember to marvel at what you can achieve.

Joanna Hall is a fitness expert (joannahall.com). Send your exercise questions to Weekend, 119 Farringdon Road, London EC1R 3ER ([email protected]).

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