Your Personal Guide to Staying Strong During ADT Treatment
Living your best life during ADT treatment starts with movement! This guide will show you how to use exercise to feel stronger, more energetic, and in control of your health journey.
Why Movement Matters for You
Did you know that the right kind of exercise can help counter many of ADT's side effects? Here's what regular movement can do for you:
Maintain your muscle strength when you need it most
Keep your energy levels up throughout the day
Strengthen your bones
Boost your mood and confidence
Support your heart health
Help manage your weight
Your Weekly Game Plan
1. Heart-Healthy Movement
Make your heart happy with activities you enjoy! Choose from:
Taking a walk with friends or family
Swimming or water aerobics
Riding a bike (stationary or outdoor)
Dancing to your favorite music
Your Target: Work up to 150 minutes per week, but start where you're comfortable. Even 10 minutes counts!
Pro Tip: Use the "talk test" - you should be breathing faster but still able to carry on a conversation.
2. Strength Builders (2-3 times per week)
Keep your muscles strong with:
Simple bodyweight exercises like chair stands
Resistance band workouts
Light weights or household items
Wall push-ups
Your Target: Start with one set of 8-12 repetitions and build from there.
3. Balance & Flexibility
Stay limber and steady with:
Gentle stretching after your workouts
Simple yoga poses
Tai Chi movements
Standing balance exercises (near a sturdy support)
4. Pelvic Floor Power
These invisible but important exercises can be done anywhere:
Tighten the muscles you use to stop urine flow
Hold for 5 seconds
Relax for 5 seconds
Build up to 20 repetitions throughout your day
Making It Work for You
If You're Just Starting Out
Begin with short sessions (5-10 minutes)
Choose seated exercises if needed
Focus on gentle movements
Listen to your body and rest when needed
Tips for Success
Make It Enjoyable
Choose activities you actually like
Exercise with friends or join a group class
Mix up your routine to keep it interesting
Track Your Progress
Use a simple journal or phone app
Celebrate every achievement, no matter how small
Take note of how you feel after moving
Plan for Success
Schedule your movement time like any other important appointment
Have a backup plan for low-energy days
Keep comfortable clothes and shoes easily accessible
Safety First
Before starting:
Talk with your healthcare team about your exercise plans
Start slowly and build gradually
Stop if you feel pain or severe discomfort
Stay hydrated and exercise in a comfortable environment
Need More Support?
You're not alone on this journey! Consider:
Working with an exercise specialist who understands cancer care
Joining a cancer survivor exercise group
Bringing a friend or family member along for support