5 Ways Gentle Movement Supports Your Health and Healing

5 Ways Gentle Movement Supports Your Health and Healing

by Kathryn White

When I was going through cancer treatment I remember feeling sick and tired of being sick and tired. What I really wanted was to feel strong again. The thought occurred to me that not doing any exercise was probably not good for me. Have you ever thought how much better you could feel if you tried some gentle movement? People who have cancer are often told that they should be resting. While rest is good for the body and supports healing, so does movement. Gentle movement, such as walking, stretching, yoga, or tai chi, offers a variety of physical, mental, and emotional benefits. These activities are typically low-impact, making them accessible to you as you as you work to support your healing. 

Do you feel compelled to do strenuous exercises, thinking from that old place of no pain, no gain? Put that aside and instead start small to make your routine sustainable. Have you tried setting goals that are easy to achieve, such as moving for 10 minutes a day or doing 3 gentle yoga poses every morning? What is most important is that you always listen to your body. Pay attention to how your body feels during and after each session. Aim for gentle movement that leaves you feeling energized and relaxed, not fatigued.

After doing a little self check-in, I decided that my body could try a very slow run (which really was more of a fast walk). Eventually, I even started back to yoga classes and found that gentle movement was exactly what my body needed. If you are considering starting a gentle movement routine, you might want to think about your current health and mobility and remember that if you have any health concerns, it’s a good idea to consult with a healthcare professional to determine the best types of exercises for you.

5 Ways Gentle Movement Supports Your Health and Healing

Improved Flexibility and Mobility

When you are going through cancer there can be a lot of sitting and waiting for the next appointment, the next wave of energy, or an invitation from a friend to get up and do something. This is where your body can start to tighten up. Throw in surgeries that have left you with scars and tightness and you might be feeling like walking across the room is like running a marathon. Gentle movements, like stretching or yoga, help increase the range of motion in joints and muscles, reducing stiffness and enhancing overall flexibility. This can be particularly helpful for those with mobility issues or who are recovering from surgery. Can't get up and move around? Try lifting your legs or raising your arms. Maybe you can do a little chair yoga or some gentle stretches. Some movement is better than no movement.

Reduced Stress and Anxiety

Engaging in gentle activities encourages relaxation and mindfulness. Imagine being able to step out of your racing thoughts for even 15 minutes. How great would that be? If you are wondering which exercises are the best, it really is about what is best for you. Ask yourself what you did before cancer. Is there a way to do a version of that now in a way that will help you to feel calmer and less stressed and anxious? Try practices like yoga and tai chi, for example, that incorporate deep breathing techniques that activate the parasympathetic nervous system, helping to calm the mind and reduce anxiety levels. And, as an added bonus you are increasing your mobility and building strength in your muscles.

Pain Relief

Is pain stopping you from moving your body? I get it. When things hurt it can be difficult to get motivated to exercise. But did you know that gentle movement is often used as part of rehabilitation programs to alleviate chronic pain or discomfort? Stretching, for instance, helps release muscle tension, while low-impact exercises can strengthen muscles without putting too much strain on the joints. Remember that slow run I tried? I swapped it out for regular walks and gentle yoga until I was strong enough to start running again. Stretching out the spaces that I had surgery on helped to elevate pain and aches, and it supported my overall healing.

Better Sleep

Gentle movement, especially when done in the evening, can promote relaxation, helping the body wind down and prepare for restful sleep. Yoga or stretching before bed can help ease muscle tension and calm the nervous system. If sleep is eluding you try some very gentle movement. Your body heals better when you are rested instead of exhausted. You can even do gentle stretches while in bed before you go to sleep. Remember, some movement is better than no movement, and gentle movement can help you to relax into a good night's rest. want to take it a bit further? Put on a meditation or some gentle music that supports calming your mind.

Boosts Emotional Well-being

Cancer can feel really heavy in your body and soul. Maybe you feel like there is so much happening that you can't even fathom doing some exercise. Moving the body, even in gentle ways, releases endorphins, the body's natural "feel-good" hormones. This can improve mood, alleviate symptoms of depression, and provide a sense of well-being. How great would it be to feel even a little bit better?

Incorporating gentle movement into daily routines can support your health and healing by helping you to feel like you are doing something for yourself. And, gentle moment can support mental calmness and emotional balance. Whatever you do and no matter how often you do it, what is important is that you enjoy it! Choose movements that you find enjoyable and that match your energy level. The intention is to move in a way that feels good in your body and mind, so that you can put yourself on the path to reclaiming your life and transforming your health. There is a lot to navigate when you are living with cancer. Bringing in gentle movement is an important part of the healing process. When you can bring in movement that feels good, that calms your mind, and that supports your body as you start to reclaim your life and learn how to live with cancer, you are putting yourself on the path to health and healing. Cancer does not get to control your life, you do. 

If you would like to know more about how movement supports your health and healing when you have cancer, I want to invite you to pick up a copy of my book Living to Thrive: a holistic guide to living with cancer. In it I share my personal experience of moving from living as a survivor to becoming a thriver. In my book I offer anecdotes and strategies that will encourage you to learn how to thrive with cancer. You can get a copy of Living to Thrive: a holistic guide to living with cancer here.

Kathryn White is a Certified Holistic Cancer Coach who supports women living with cancer. She guides them along their personal path as they turn their cancer diagnosis into a thriving story one person at a time.