乳腺癌 Self-Care and Recovery: 运动项目
Aerobic exercise is continuous movement, 使用你的腿, arms or both at a moderate to high level of intensity for at least 20 minutes.
The following are some of the benefits of aerobic exercise:
- 增加能量
- 降低淋巴水肿的风险
- 促进睡眠
- Improves cardiovascular fitness
- 改善情绪
- 增强骨骼
- 减少潮热
- 保持理想体重
- Keeps your gastrointestinal (GI) tract regular
锻炼建议
It is recommended that you get 20 minutes of aerobic exercise at least three times a week.
The following are some good examples of aerobic exercise:
- 走
- 慢跑或跑步
- 骑自行车
- 游泳
- Using a treadmill and other aerobic equipment
有氧运动vs. 活动
Stop-and-go or low intensity movements, such as golfing, are considered 活动. Although 活动 are beneficial, they do not provide the total body benefit of exercise and do not replace aerobic exercise.
The following are some examples of 活动:
- 遛狗
- 打高尔夫球
- 园艺
- 做家务
- 院子里工作
- Running around at work, at home or after your children
开始散步计划
走 is a safe, inexpensive and great aerobic workout. 走 also is a gentle way to begin an exercise program. When you walk, your arms move gently. Gentle arm movements are best. 请记住以下几点:
- 穿舒适的鞋子
- Be aware of your posture and breathing
- Begin your walk well hydrated and drink fluids during and after
- Warm-up by beginning your walk at a somewhat slower pace
- Cool down by ending your walk at a somewhat slower pace
- Start at a level that is safe and realistic for you, and gradually build up your duration and intensity
乳腺癌 Self-Care and Recovery:
Excerpt from the Personal Support and Lifestyle Intervention Program of UCSF/CPMC program materials; a program of the UCSF Carol Franc Buck 乳房护理中心.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.