What makes exercise such a potent breast cancer weapon? “To get breast cancer, you need a mutated cell–a cell you’ve inherited or one that’s been damaged by radiation, a virus, or another carcinogen—and a local environment that’s encouraging the cells to grow,” says Susan Love, MD, a leading authority on the disease. Because exercise naturally decreases levels of inflammation, reduces stress, and helps you maintain a healthy weight, it changes your body chemistry, creating a less hospitable environment for cancer to grow. In fact, being active during your lifetime can reduce your risk of breast cancer by about 23%, according to researchers at the Harvard School of Public Health. How Exercise Helps Cancer Recovery Working out can reduce your risk of getting breast cancer, but if you do develop the disease, different types of exercise can also improve your recovery. Try these tested and proven suggestions for integrating fitness into your treatment plan every step of the way. During Treatment: Stay Energized Breaking a sweat boosts energy, emotional resilience, and physical strength–all of which you need during breast cancer treatment. One German study found that a group of cancer patients receiving high-dose chemotherapy who exercised daily for 30 minutes felt significantly less fatigue than those who didn’t work out. They also experienced less fear and anxiety. And a study from Copenhagen found that a combination of cardio and strength training boosted energy in chemo patients. Any type of exercise can help. Just listen to your body and go at your own pace. Immediately After Treatment: Stay Flexible It’s the removal of lymph nodes during a lumpectomy or mastectomy—not the excision of breast tissue—that’s usually the source of post-op pain. You may be tempted to take a break until this underarm tenderness dissipates, but don’t: Stiffness and a loss of range of motion can result if you don’t commit to a stretching routine soon after surgery. Here, three exercises created by Doreen Puglisi, an exercise physiologist, breast cancer survivor, and founder of the Pink Ribbon Program, a Pilates-based post-op exercise program. Starting 1 week after surgery, do the moves every other day or daily for best results.[pagebreak] 

  1. Spider Walk Stand facing wall, about 8 inches away. Place fingertips of affected side of body on wall at hip level, palm facing down. Walk fingers up wall, climbing as high as you can. Hold hand in place for about 15 seconds. Relax arm; return to start. Do 5 reps; repeat with other arm.    
  2. Pendulum Bend forward at waist and let affected arm hang toward floor. Make small circles with hand and let momentum move arm around effortlessly. Do 10 circles clockwise and 10 counterclockwise. Repeat with other arm.      
  3. Chest Stretch Stand in a door frame. Press forearm of affected arm against frame, elbow at chest height. Gently lean forward until you feel a stretch. Hold for 30 seconds. Return to start. Do 5 reps. Repeat with other arm.     More from Prevention:14 Walking Workouts to Boost Energy [pagebreak] Months After Treatment: Stay Strong Progressive weight training for the arms, chest, and back will allow you to regain your pretreatment strength and ease the symptoms of lymphedema—a painful swelling in the arm that can occur after lymph node removal by up to 70%. Perform these moves with 1-or 2-pound weights, suggests Janette Poppenberg, the creator of the DVD Strength & Courage: Exercises for Breast Cancer Survivors. If you have lymphedema, wear a compression arm sleeve.  
  4. Seated Lateral Raise Holding a light dumbbell in each hand, sit with back supported against back of a chair, arms at sides. Lift arms to shoulder height in a wide arc, elbows slightly bent and shoulders down. Lower to start. Do 10 reps.      
  5. Seated Biceps Curl Sit in a chair with a weight in each hand. Place elbows at sides of waist and rest backs of hands on chair. Bend elbows to bring weights to front of shoulders. Lower weights toward chair. Do 10 reps.        
  6. Single-Arm Row With Lunge Stand in a partial lunge with right leg in front, slightly bent, and left leg straight. Keep feet flat on floor. Rest right elbow on right thigh for support. With weight in left hand, bend left elbow up to side of waist. Keep chest facing floor. Straighten left arm toward floor. Do 10 reps. Switch sides and repeat.   More from Prevention:10 Ways To Stop Breast Cancer