Why is staying active important for people with myeloma?
If you’re living with multiple myeloma, you may be experiencing feelings of extreme tiredness and a lack of energy that doesn’t go away with rest. This is known as fatigue.1
There are a few reasons why people with myeloma experience fatigue. It may be because of symptoms of myeloma, side effects of treatment, or the emotional stress of coming to terms with the diagnosis.1
Another potential reason for fatigue may be lack of physical activity.1 Research indicates that people with multiple myeloma who exercise regularly may feel less fatigued and have improved physical function, mood, and quality of life, compared to those who didn’t exercise regularly.2
Making good choices when exercising
Because bone damage is a common symptom of multiple myeloma, it’s important to talk to your healthcare team before beginning any new exercises or activities. They may refer you to a physiotherapist who can put together a personalised exercise plan for you.1
Whenever exercising, it’s important to keep in mind some general safety guidelines:1
- Build up your tolerance to new exercises gradually
- Make sure you wear appropriate and supportive shoes/clothing
- Always begin any workout session with a gradual warm-up, and take the time to cool down afterwards
- Stay hydrated with plenty of water
- If you are at a higher risk of infection because of your myeloma, it’s important to avoid public gyms and swimming pools
- Try to avoid any exercises that increase your risk of falling over
- If you’re strength training, try to stick to weights that are suitable for you
While exercising, it’s important to listen to your body. Avoid pushing yourself too hard. If you feel pain or become short of breath, then it’s important to stop and rest.3
Exercises you may wish to try
Below we’ve shared some information about a few different types of exercises you may wish to try if you are living with myeloma.1,3
Strength and resistance exercises
Strength exercises build and strengthen the muscles. Lifting weights and exercises like push-ups and squats are some examples of strength training. Resistance exercises are a type of strength exercises that involve using an exercise band, instead of weights, to make the muscles work against force.3,4 It’s important you avoid heavy lifting exercises, such as bench presses, deadlifts and pull-ups, as these can increase your risk of bone breaks or fractures.3
Aerobic exercises
These exercises work on the health of the heart, lungs and blood vessels supplying blood to the body. Walking, cycling, and swimming are examples of cardio exercises. You may wish to start off slowly and progress only if you feel well enough to.5
Balance exercises
Having good balance is important for everyday activities and to reduce the risk of falling over. Balance exercises work on your stability, to help you feel more balanced and keep you on your feet.6
Stretching exercises
These can be helpful either on their own or to warm up before more strenuous exercises. Some stretches, such as neck stretches, can be done sat down.3
If you’re looking to start a new exercise, make sure you check in with your healthcare team to see what is appropriate for you.
