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If you’ve committed to a consistent walking routine, you’re making major strides for your health. Walking improves your cardiovascular health, helps you maintain a healthy weight, boosts your mental health and can even add years to your life.
But there should still be room in your routine for other types of movement, too — specifically strength-training exercises.
Studies show that doing a combination of cardio and strength training is more effective in improving strength, lean body mass and cardiovascular fitness than performing just cardio exercise alone. And when done strategically, it actually can improve your cardio performance, helping you to be more stable and efficient when walking and increasing your walking speed and endurance.
This strategic way to design your workout routine is called cross-training. Essentially, cross-training means incorporating different exercise modalities that complement each other into your routine. If you’re a walker, it means training your body in a way other than walking, like adding strength-training to your routine.
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Why is cross-training good for walkers and runners?
Training your body in different ways will help you build endurance and improve coordination, form and posture.
By engaging muscles that support you every step of the way (literally!) you’re training your body to move functionally and in tandem, instead of just using your legs and feet to move your body forward.
Specifically for walkers and runners, training the body to move side to side helps support the muscles used to move forward. Building strength in the upper back allows your shoulders to draw back to improve your posture while walking. Strengthening your core can help you to walk with more ease, less soreness, a longer stride and even a faster pace.
In addition, cross-training helps to prevent injury due to overuse or repetitive motions.
Cross-training challenge for walkers
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Pretend you’re looking at yourself in the mirror when walking. Your head is facing forward, your arms are pumping, your core is engaged, your glutes squeeze with each step, your legs are working, and your feet step one after the other on the ground. Walking is truly a total-body workout that can be enhanced when we cross-train and strengthen the whole body!
That’s why in this month’s challenge, we’ll be doing full-body cross-training exercises to complement your walking or running workouts. I’ve chosen strategic, full-body exercises that help improve endurance and speed and reduce risk of injury.
Cross-training workout routines
Each cross-training routine contains 10 moves that work your upper body, lower body and core. We will alternate between walking and cross-training, but always feel free to walk on training days, too! You can also replace walking with your cardio of choice, be it swimming, biking or dance cardio. These are forms of cross-training, too, because they move the body differently than walking or running does.
After two weeks of building foundational strength with the first routine, we will move on to tackling some more challenging exercises with the second cross-training routine.
Cross-training workout routine 1
Bird dog
Start on all fours with your palms and knees on the ground. Straighten your left arm out in front of you and your right leg out behind you, balancing on your opposite hand and knee. Hold for a few breaths. For an added challenge, bend your left elbow and your right knee in until they touch underneath your stomach. Switch sides and repeat using your right arm and left leg. Continue alternating, performing 10 reps on each side.
Calf raise
Start in a standing position with your feet hip-width apart and your core engaged. Squeezing your calf muscles, slowly raise your body, lifting your heels until you’re on your toes. Make sure to stand tall and straight, and then lower your heels back to the floor with control. Repeat 10 times.
Single leg deadlift
Stand with your feet as wide as your hips. Put your weight into your left leg and come up on to your right toe, using it as a kickstand for balance. Begin to hinge at your waist, keeping your left knee soft. Place your hands on your hips or at the center of your chest for balance. Continue to hinge forward as you slowly lift your right leg up and back until your body forms a straight line from head to toe. Ensure that your hips stay square to the ground. Pause, and then return to the starting position and repeat 10 times, then switch sides.
Bent over row
Start standing with your feet as wide as your hips. Hinge forward at your waist and pull your abs in. Reach your torso on a diagonal so that you’re slightly bent over. Let the weights dangle down by your sides and pull the abs in. Then, hug your elbows in toward your sides and pull the weights up toward your chest. Tighten your upper back and the area in between your shoulder blades. Then, lower the arms down keeping the elbows hugging in toward your sides. Repeat 10 times.
Bridge
Lie on your back with your knees bent, feet flat on the floor and your arms down at your sides. Tilt your pelvis under and forward, engaging the core, and push down through your heels to lift your hips up toward the ceiling, engaging your glutes. Slowly lower down and repeat 10 times.
Bicycle crunch
Lie on your back with your knees bent and your feet flat on the ground as wide as your hips. With your hands behind your head and your elbows bent out to the sides, use your abs to lift your left shoulder blade off the ground. At the same time, bring your right knee to meet your left elbow. When your right knee is bent, straighten your left leg and reach it out in front of you at a 45-degree angle. Come through center and perform on the opposite side, bringing your left knee to your right elbow and straightening the right leg. Continue alternating legs and squeeze your core. Brush your inner thighs together as you switch sides to ensure you’re hugging your legs in toward the midline of your body. Repeat 10 times to each side.
Squat
Stand with your feet as wide as your shoulders, toes pointing forward. Pull your naval in toward your spine, and then sit back by bending at your knees and reaching your glutes back as if you’re sitting into a chair. Press down through your heels to return to standing. Repeat 10 times.
Modified pushups
Start by getting down on all fours with your palms on the mat a little wider than shoulder-width apart. Make sure your arms are straight. Scoot your knees back a few inches and shift forward to make sure your shoulders are over your wrists, but your knees are behind your hips. Bend at the elbows, lowering your body until your chest almost touches the mat, then press down into the ground to straighten your elbows and push your body back up. Return to the starting position and repeat 10 times.
Side jump or side step
Standing with your feet as wide as your hips, bend your knees and jump to the right, then jump to the left. Move your legs together or, for a modification, simply step to the right with your right foot and have your left foot follow, and alternate to the left side with the left foot leading. Go 10 times to each side whether you’re jumping or stepping.
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Lunge with a twist
Coming into a plank, step your right foot forward in between your hands and reach your left foot back. Keep your left hand on the mat and twist to the right with your right arm reaching out to the right and then up toward the sky. Pull your abs in, and then bring the right arm down to the outside of your right foot. Switch legs, stepping the left foot forward and the right foot back. Keep your right hand on the mat as you twist to the left, reaching your left arm out and up. Repeat this 5 times to each side.
Cross-training workout routine 2
Side lunge into standing crunch
Standing with your feet as wide as your hips, place your hands behind your head. Then step your right foot out to the right and perform a side lunge by sitting back into the right glute. Reach the right glute backward as you keep the left leg straight. Press down through your right heel as you come back to center with your knee up, and twist your torso to the right. Reach your left elbow toward your right knee. Repeat 10 times and then switch sides.
Backward lunge into knee lift
Start standing with your feet hips-width apart. Then, step your left foot back and lower down into a lunge. Press down through the right heel to straighten the right leg as you lift the left leg forward and up toward your chest. Balance for a few seconds then slowly step the left foot back into the backward lunge. Repeat 10 times before switching sides.
Single leg deadlift (optional weighted)
Stand with your feet as wide as your hips. Put your weight into your left leg and come up on to your right toe, using it as a kickstand for balance. Begin to hinge at your waist, keeping your left knee soft. Place your hands on your hips or hold a weight at the center of your chest for a challenge. Continue to hinge forward as you slowly lift your right leg up and back until your body forms a straight line from head to toe. Ensure that your hips stay square to the ground. Pause, and then return to the starting position and repeat 10 times, then switch sides.
Reverse fly
Stand with your feet as wide as your hips and hold a dumbbell in each hand. Reach your arms toward the floor as you hinge forward at the hips, leaning your torso forward on a diagonal. Then fly your arms out to the sides as high as the shoulders. Squeeze your shoulder blades together and then release down to the starting position. Repeat 10 times.
Heels elevated squat
Stand with your feet as wide as your shoulders up on your tip toes. Pull your naval in toward your spine, and then sit back by bending at your knees and reaching your glutes back as if you’re sitting into a chair. Press down through your toes to return to standing. Repeat 10 times.
Windshield wipers
Lie on your back with your arms straight out at your sides in a “T” position for stabilization. Lift your legs up, with knees bent in a tabletop position (for a more challenging move, straighten your legs toward the sky) engaging the core. Using your abs to control the movement, slowly lower your legs to the right hovering a few inches off of the floor. When your feet get close to the floor, reverse the movement of your legs, moving them back through center and down to the left side of your body. One movement of the legs from the right to the left completes one rep. Repeat the move 10 times.
Pushups
Start by getting down on all fours with your palms on the mat a little wider than shoulder-width apart. Make sure your arms are straight. Reach your legs straight behind you, tucking the toes under to come into a plank position. Bend at the elbows, lowering your body until your chest almost touches the mat. Then press down through the palms to straighten your elbows and push your body back up. Return to the starting position and repeat 10 times.
Skaters
Start standing tall with your feet hips-width apart. Then, as you step or hop to the right, step the left foot behind and to the right of the right foot, tapping it lightly on the floor. Begin to swoosh your arms like an ice skater to build momentum and help with balance. Then step to the left and bring the right foot behind you to tap the floor as you swoosh your arms. Repeat 10 times to each side.
Jumping jacks
Jump both feet out to the sides as you raise the arms out to the sides and overhead. Bring the arms down as you jump the feet back to center. Repeat 10 times.
Plank to downdog
Starting on your hands and knees, walk your knees back, tuck your toes under and lift your hips and shoulders off the ground into a plank position. Your body should be in a straight line. Maintain a flat back and keep your shoulders over your wrists. Reach the soles of your feet toward the back of the room. Then, pull the abs in and lift your hips toward the ceiling, coming into an upside down “V” position. Take a breath in and then exhale as you shift forward into plank. Repeat 10 times.
Finding the right pair of men’s gym shorts sounds simple enough. Most guys just want a pair that they can sweat in and forget about. But with gym clothing growing more innovative and activity-specific, there are a lot of variables to consider when buying a new pair, like liners, inseam lengths, and moisture-wicking technology. There’s no one universal pair for everyone, of course, but after testing dozens over the past few years, it became clear to me that a few key features set the standard for the very best gym shorts. I also spoke to personal trainers, athletes, and active folks to find out their favorite pairs for each activity.
A gym short’s material is the most important thing to look for when choosing a new pair. Gym shorts are made to move and sweat in, so we’re looking for fabrics that can stretch well and wick moisture efficiently, thus keeping you comfortable and dry. A blend of polyester, nylon, and spandex is the most common combo. We also paid attention to the exterior fabric, and how their durability stood up to our experts’ most intense workouts.
Our picks and my personal favorites come with built-in liners, which generally provide more support and help with wicking sweat off the skin. Some pairs offer a snug, compression-short feel, while others have a liner that feels more like a pair of active underwear. We understand that some guys might prefer the comfort and freedom of an unlined pair, and we noted where those options are available below.
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A short’s inseam can affect your workout experience. A shorter short has more potential to bunch and rise up in the thigh, while the fabric on a longer inseam can restrict movement. While it ultimately comes down to preference and your height, our experts recommended their favorite inseams for specific activities below.
Material: Polyester and spandex | Lining options: Lined or unlined | Inseam length: 5 inches, 7 inches or 9 inches
These seven-inch-inseam Ten Thousand Interval shorts come as close as you can get to quiver-of-one gym shorts. In the four years that I’ve been testing the Intervals, I’ve worn them not only for workouts and runs, but also for summer hikes and beach trips, and they show no signs of wear. For those reasons — and the wide size range, from XS to XXL — I think the Intervals is among the best investments you can make when it comes to gym apparel.
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Shorts with a seven-inch inseam are the most popular among the guys we spoke to, with eight telling us they exercise in this style, but the Intervals also come in two other inseam lengths: five- and nine-inch. (Five-inch shorts are the second-most-popular length with the guys we spoke to.) They come recommended by personal trainer Ariel Brill and multisport athlete Nik Karbelnikoff. Brill loves the lightweight stretch fabric of the Interval short, which he says would be great for any sort of heavy lifting at the gym. Karbelnikoff likes that these shorts are tough enough for CrossFit and gym workouts but also have the mobility and comfort needed for a six-mile run. “They are my go-to shorts, no matter what I’m training for. The liners never ride up, and I love having pockets for everyday use,” he says. But if you prefer to skip the built-in liner, they’re also available without it.
Material: Polyester and spandex | Lining options: Lined or unlined | Inseam length: 3 inches, 5 inches, 7 inches, or 9 inches
This pair of five-inch gym shorts has all the features of a premium pair of gym shorts (a stretchy fabric, supportive liner, and a small zippered back pocket) at a more affordable price.It comes recommended by personal trainer Andrew Flores, who says the shorts have been his “go-to for the last six months when I practice Muay Thai or boxing.” Describing the feel, Flores says they have a “great stretch to them, meaning you can perform exercises in all planes of motion without obstruction.” And from a fashion perspective, he says they also “go well with a long-sleeved tee for that post-workout run to the store.” Target also offers these in an unlined version with a seven-inch inseam.
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Material: Polyester and elastane | Lining options: Lined or unlined | Inseam length: 5 inches, 7 inches, or 9 inches
The Pace Breaker short is a Strategist staff favorite, as well as a favorite among stylish men we’ve spoken with over the years. “These shorts have been my go-to for a long time,” says Ralph Lauren creative producer Yale Breslin. Like other Lululemon acolytes, he says the Vancouver-based brand has “mastered fit, simplicity, and technology” in creating this unlined pair, which he calls the ultimate gym shorts. Their five-inch inseam, according to him, is not too long and not too short, making these ideal for his at-home HIIT, yoga, and boot-camp workouts. A smaller detail he appreciates is that the shorts have minimal branding. Lululemon also offers the short in lined seven- or nine-inch lengths. Chris Keyloun, a senior CrossFit coach at CrossFit Union Square, likes the seven-inch version, noting how its zippered pocket comes in handy during workouts. “It will hold your phone securely in place whether you’re rowing a 6K or sprinting a 2K,” he says.Matt Jared, co-founder of the yoga-and-meditation nonprofit United We Om, is yet another Lululemon Pace Breaker fan, but he prefers the slightly longer nine-inch version. “I wear these shorts when I teach yoga because the fit is loose and relaxed, but they stay in place and don’t pinch no matter what shape I find myself in during class,” he says.
I throw on these simple Uniqlo shorts for pretty much every workout I do (except running), and they’ve been my most-used gym shorts in recent months.
What I like most is their material, which features Uniqlo’s Ultra Stretch fabric. They look more like a pair of cotton shorts, and you couldn’t tell they stretch just by looking at them. They hold their shape and don’t look loose or drape weirdly over my legs like other shorts made of a stretchy material. They felt supremely light and airy on a recent humid 80-degree day in North Carolina spent playing tennis and walking around town. Plus, they have two mesh pockets and a back zip-up pocket, and they’re simple enough to wear with other casual non-workout outfits. I like that they don’t have any glaring logos or branding.
For 30 bucks, they’re a steal. The only reason they’re not my pick for best less expensive overall gym short is because they’re only available in a five-inch inseam and unlined, whereas the Target and Lululemon pairs offer more options.
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I use the Ultra Stretch shorts for weight lifting, yoga, and tennis — they’re super versatile. Photo-Illustration: Jeremy Rellosa
I’d been looking for gym shorts that didn’t scream “athleisure,” a pair that I could also wear with more casual outfits outside of the gym. I landed on these Umbro shorts after I spotted three of my softball teammates wearing them. The nylon construction barely stretches, except for the waistband, so I don’t use them for anything that requires dynamic movement (although Umbro is a classic soccer brand). But they have a subtly shiny checkered pattern that elevates them from just being a plain black pair of gym shorts.
Material: Nylon, elastane, polyester, and spandex | Lining options: Lined | Inseam length: 5 inches or 7 inches
Boston-based running brand Tracksmith makes some of the most stylish and unfussy active apparel available today, and its Session shorts are no exception. The Session shorts feel most at home during runs, of course, but they work just as well for sweaty, aerobic gym sessions. I’ve been running in both the five- and seven-inch versions of the Session since 2019 for daily training. While these shorts have held up for countless miles, I also reach for them on rest days. The Session shorts have a buttery-soft texture and feel equally as good on the run as they do while relaxing. Drew Westphal, who works in digital marketing, says he has also worn these lined shorts to do yoga, Pilates, and “a lot of stretching at home to help my golf game.” While they’ve been comfortable for all of his workouts, Westphal says the real appeal of the shorts may be their lesser-known branding and interesting colors, which range from “espresso” (dark brown) to “forest” (dark green) to “wine” (dark red). They’re also available in a five-inch inseam.
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Photo: retailer
Material: Polyester, nylon, and spandex | Lining options: Lined or unlined | Inseam length: 5 inches or 7 inches
This unlined Nike pair with a five-inch inseam can be used not only for running but for all types of sweat sessions. Given that the Flex Strides come in 14 different sizes (XS to 4XL Tall), a seven-inch inseam, and a lined version as well, we think they’re a worthy contender for your next go-to pair of workout shorts, especially for the price.
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They came recommended to us by personal trainer Chris Legitime of LegitFitNYC and Jackson Howard, an editor at publishing house Farrar, Straus and Giroux. Even without a lining, Legitime says the shorts still feel secure around the hip, but the lack of a liner means they’re “not tight on the groin or quads, making them super-breathable and flexible for hip movements,” he explains. While Legitime says he’s not so interested in how shorts look, Howard adds that these lightweight shorts do have some aesthetic benefits too. “They make my butt look really good,” he says. He wears his pair — which he has had for more than two years — for running, yoga, or just hanging around the house. The shorts also have four pockets: one zippered back pocket, two on the side, and a liner drop-in pocket.
I previously had written about the Ciele DLY as my favorite pair of running shorts with a long liner, but these five-inch-inseam shorts from Bandit are my new favorite after testing them for eight months. What sets them apart from other shorts is their fabric. I’m guilty of describing lots of tech fabrics as having a “silky” feel, and the Litewave certainly fits that description, but they’re much more breathable than other shorts that are similarly smooth.
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Unlike most lined running shorts, which have a brief liner, the Litewave shorts have a longer, boxer-brief-style liner that doesn’t bunch up or give me a wedgie. These shorts have a zippered back pocket plus a hidden phone pocket on the thigh. The Litewave’s liner fits me a bit looser than a pair of running half-tights would, so keep that in mind if you like a more compressed feel — or want a more secure pocket for your phone (my phone still jostles around in the thigh pocket). They’re also available in a shorter, four-inch inseam.
A pair of unlined running shorts might sound like an oxymoron, but if you like to run with a pair of compression briefs or tights, lined shorts on top of that layer will likely be too bulky and uncomfortable. I’ve long been a fan of Tracksmith’s Bislett pants, which have a stretchy, water-resistant fabric, and these shorts feature the same fabric and side-seam pocket for a phone or keys. I’ve been testing them for the past three months, and I like how tough they are, especially in inclement weather. Wearing them on top of running tights feels like wearing a soft shell jacket — it’s a light, protective layer for rain and sleet, which bead on the fabric.
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Material: Nylon, elastane, polyester, and spandex | Lining options: Lined | Inseam length: 7 inches or 9 inches
Almost all of the gym shorts on this list are available lined, but I think Saxx offers the most supportive liner. (That support comes from the same technology used in the brand’s underwear and boxer briefs, both of which I’ve written about.) “These are my go-to training shorts whether I’m working out at the gym or at home,” says Sean Sewell, a personal trainer who runs the gear-review site Engearment and the online fitness program Mountain Fitness School. Sewell owns “three or four pairs” of the Kinetic Train shorts from Saxx, which have since been discontinued — but these newer Gainmakers offer the same compression and fit as their predecessors. “They’re more expensive, but you’re getting a semi-compression short and a high-quality Lululemon-type gym short,” he explains. Sewell’s favorite part of Saxx shorts is the signature “Ballpark Pouch” liner, which he says “keeps everything in place and provides support.” Saxx also makes a seven-inch version, which some may prefer, but he thinks the nine-inch length “is really comfortable for most men, especially taller men.” If a comfortable, supportive liner is your first priority in gym shorts, then you should consider this pair.
I’ve frequently worn the five-inch High Stride for short runs and gym sessions since 2021, and I like that the liner doesn’t feel too tight or restrictive yet still provides support. Outdoor Voices has added pockets to its latest version of the High Stride.
Copywriter Jon Roth is also a fan of Outdoor Voices’ five-inch gym shorts. “Since I mostly hate exercise, finding cool workout clothes has been a good motivator,” he told us. “These are cut high enough to show some thigh but also lined so nothing else shows.” Outdoor Voices has made slight tweaks to the shorts since Roth purchased them (like the addition of pockets), but the brand told us that the newest style — which comes in several colors — is very similar to Roth’s pair and, of course, has the same inseam length.
I like the Kore shorts’ impressive stretch, which makes them ideal for activities like yoga and climbing. “Vuori makes some of the most comfortable and durable gym shorts,” according to Brill, who likes the versatility of this pair (which is lined) and says it would be great for any “sport or outdoor activity.” Tim Senesi of the popular YouTube channel Yoga With Tim is also a fan of Vuori and told us its shorts are among his favorites for yoga. “I love anything that fits comfortably and is not too loud of flashy,” says Senesi. The Kore’s liner is less compressive than those of other pairs on this list, so we recommend it for more relaxed workouts.
Baggies are a perennial favorite at the Strategist. Besides all the other scenarios that we’ve described them as being perfect for — lounging, swimming, or everyday wear — these shorts feel right at home at the climbing gym. I’ve been climbing in Baggies since 2015, and they’ve been one of my most-used pairs of outdoor bottoms since. When wearing a harness, I prefer climbing in my seven-inch-inseam pair; I’ve found that the five-inch-inseam version is prone to bunching up near the groin. They’re made from a durable nylon that stands up to the random bursts of movement one does while climbing: scrapes against the wall, weird stretches in awkward positions, and falls on the mat. That burly construction makes it easy to brush off chalk, too, unlike a knit fabric or a fabric with a looser weave.
• Yale Breslin, Ralph Lauren creative producer • Ariel Brill, personal trainer • Liza Corsillo, Strategist senior writer • Andrew Flores, personal trainer • Jackson Howard, editor at Farrar, Straus and Giroux • Matt Jared, United We Om co-founder • Chris Keyloun, senior CrossFit coach • Nik Karbelnikoff, multisport athlete • Chris Legitime, personal trainer at LegitFitNYC • Jon Roth, copywriter • Tim Senesi, yoga teacher, Yoga With Tim • Sean Sewell, personal trainer, owner of Engearment and Mountain Fitness School • Drew Westphal, digital marketer and yoga practitioner
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Additional reporting by Liza Corsillo, Maura Kutner Walters, and David Notis.
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For those diagnosed with cancer, advancements in medical technology and treatment modalities offer hope and healing.
As the landscape of metastatic breast cancer management continues to evolve, the integration of exercise into comprehensive care strategies hold immense promise
In the dimly lit gym, amidst the clinks of weights and the rhythm of treadmills, Anisha finds solace. Diagnosed with metastatic breast cancer three years ago, her journey has been a rollercoaster of emotions and physical challenges. In the quiet moments between conversations with her doctor, discussing treatment options and strategies to enhance her quality of life, Anisha discovered a haven in the act of exercise. For Anisha, sweating it out at the gym is not just about physical fitness; it’s her sanctuary, a place where she finds mental fortitude and resilience to combat the daunting reality of living with metastatic breast cancer.
Anisha’s story echoes the growing body of research highlighting the profound impact of exercise may have on the quality of life for individuals being treated for metastatic breast cancer. Staying active complements metastatic breast cancer treatments by bolstering physical strength, reducing fatigue, and improving mood. Along with the traditional realms of treatment, exercise is emerging as an ally, offering a holistic approach to managing the physical and psychological toll of the disease. However, it’s important to curate your exercise regime in consultation with your oncologist.
Importance of Embracing Holistic Care
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In the multifaceted journey of metastatic breast cancer, embracing a holistic approach is paramount. Dr. Raja T, Director, Medical Oncology, Apollo Hospitals, Chennai says, “A crucial aspect of providing comprehensive care to metastatic breast cancer patients is to encourage open communication between the patients and their healthcare providers. Such conversations help in establishing trust, promote partnership, and facilitate informed decision-making. Besides, the focus of treatment should shift towards advanced therapies that cater to the individual patient’s needs and enhance their quality of life. This approach marks the beginning of a new era in personalized care for metastatic breast cancer patients. In addition to clinical treatment, lifestyle factors such as exercise, diet, nutrition, and physical activity play an essential role in improving treatment outcomes and the overall well-being of the patient. By integrating these elements into the treatment plan, patients can navigate their journey with resilience, feel empowered, and commit to a holistic approach to care.”
How Staying Active Can Complement your Metastatic Breast Cancer Treatment
Incorporating regular physical activity into metastatic breast cancer treatment plans can provide a myriad of benefits. Some recent studies have shown that regular exercise can help common symptoms such as fatigue, pain, and anxiety associated with metastatic breast cancer. Additionally evidential support has shown that regular exercise also helps patients in improving sleep quality and overall functional status while going through treatment. The preferable-effect study, a randomized, prospective trial conducted in five European countries plus Australia, showed that participating in a supervised, moderate- and high-intensity exercise program for 9 months had a positive effect on cancer-related fatigue and quality of life in patients with metastatic breast cancer.
Moreover, exercise helps with the psychological distress often associated with a cancer diagnosis. By releasing endorphins and reducing stress hormones, physical activity fosters a sense of empowerment and resilience. This positive mindset and enhanced emotional well-being can empower individuals to take a more engaged approach to their overall care plan.
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Furthermore, the findings underscored the significance of a symbiotic relationship between personalized treatment plans and tailored exercise regimens, in consultation with your oncologist. From aerobic exercises to strength training and mind-body practices such as yoga and meditation, the key lies in finding activities that resonate with each individual, fostering a sustainable and enjoyable approach to fitness.
As the landscape of metastatic breast cancer management continues to evolve, the integration of exercise into comprehensive care strategies hold immense promise.
Anisha’s journey exemplifies the transformative power of exercise, illuminating a path towards resilience, strength, and inner peace. By embracing a holistic approach that includes innovative treatment options and personalized fitness regimens, women diagnosed with metastatic breast cancer can maintain active and fulfilling lives.
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Walking has earned a reputation as a great form of exercise that’s easy and accessible for many people, and scores of studies show the popular activity has numerous health benefits, too.
Getting at least 2,300 steps per day reduces your risk of dying from cardiovascular disease, according to one study published in a 2023 edition of the European Journal of Preventive Cardiology.
In addition, weight-bearing exercises such as walking help prevent osteoporosis, according to another study published in the journal Nature Scientific Reports.
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Yet some experts in the health and fitness fields assert that while walking is certainly good for your health and fitness, it’s not really high-quality exercise. One such expert is Melissa Boyd, a certified personal trainer and coach with Tempo, an online personal training platform. Boyd is based in San Francisco.
“Our lives have gotten so busy — we commute, sit all day, then are exhausted at night — that getting a short walk in makes you feel like you’ve done this big, exponential thing,” Boyd said. “But walking is really a baseline movement your body requires to function well, to help with things like circulation and digestion, and to decompress.”
To help her clients better understand why a daily walk won’t result in a beach body— something many of them believe, thanks to various social media influencers — she discusses with them the three types of movement that are beneficial for overall health and fitness.
First is the movement your body is owed or requires every day, such as walking, stretching and bending. Second is athletic movement, which you can do a few times a week to improve your fitness or to train for a sport. Third is social movement that you do for fun or to connect with others, such as dancing or playing volleyball.
“It’s important to think of movement in these different categories because not moving throughout the day has become normalized,” Boyd said. “Our lives are so sedentary, many of us are trying to dig ourselves out of a movement deficit. But exercise is different from physical movement.”
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Walking is great, but it’s just one, unidirectional form of movement, and our bodies need more to be functionally fit, said Dr. Carl Cirino, a sports medicine surgeon at HSS Orthopedics with Stamford Health in Connecticut.
People use the muscles and tendons in their bodies to assist with all the bending, twisting and rotating they do in their daily lives, Cirino said, so they need to work and stretch them in many different directions. Yoga and Pilates are two activities that are very effective and healthy in this regard, he said.
“Stretching is also incredibly easy, and something you can do when you wake up and before you go to bed,” Cirino said.
Having loose, pliable muscles also means you will have more balance and stability, which helps prevent falls and injuries in all physical activities, he said. It’s also good to get your heart rate up several times a week for cardiovascular health.
Ideally, you should create a plan that incorporates daily “owed” movements, such as walking and stretching, with some cardiovascular work, strength training and social activity sprinkled throughout the week, the two said. That can seem overwhelming for many, however.
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Breaking down all these different movements into exercise snacks is one way to sneak in the movement your body needs, Boyd said.
“Maybe get a walking pad and do some of your meetings while walking slowly on the pad,” she said. “Maybe every time you go to the bathroom, you do 20 squats, or every time you get water, you do 10 push-ups against a wall. If you attach these exercise snacks to something else you’re already doing, you can make it more of a habit. I’ve seen huge success with this.”
Boyd also encourages her clients to find some form of movement they enjoy that doesn’t seem like a workout, such as playing kickball or pickleball. That way, you’re having fun and being social while getting fitter.
Cirino agrees. “We see kids here in sports medicine whose parents want them to play baseball, but they don’t want to do it,” he said. “It’s the same with exercise. You need to find something that’s interesting and easy — maybe an activity your friends are doing — and use that as the basis to build good habits.”
Start slowly and build from there
Rethinking exercise as regular movements your body needs for functionality, fitness and social connection also can be a means of giving yourself permission to carve out time for working out, Boyd said.
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It’s also helpful to keep in mind that creating an exercise plan doesn’t require an immediate, massive change in your lifestyle. In fact, it’s better to start slowly with new, little chunks of movement.
“What I usually see is that people love the way this starts to make them feel,” Boyd said. “Then the stronger they become, the more they want to move even more. Movement inspires movement.”
Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness.
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