Beyond exercise as medicine – how we considered what physical activity can be when planning Can Walk Can Run. (And a mindfulness exercise)

As a physical activity and cancer researcher as well as an exercise physiologist I have heard the phrase ‘exercise is medicine’ more times than what I need to. Although the phrase is supported by evidence (physical activity benefits both physical and mental health), and the intent is well meaning, I feel that when we just talk about exercise as medicine, we end up thinking of it just in clinical terms and forget about what else physical activity can be. 

Before starting Can Walk Can Run I spoke with several people who have or have had breast cancer about what got form physical activity. They described physical activity as something that could be fun, something that provided a sense of control during a difficult period, gave their lives structure after completing treatment, or gave them an opportunity to get outside and appreciate what was good and beautiful about the world. Similarly, when I asked people what they wanted Can Walk Can Run to be, the responses they gave were something that approaches physical activity in a fun and joyful way, something inclusive that fosters community and belonging, something non-judgemental, and something that allows people to trust and empower their bodies. This is what we are working to achieve.  

In the spirit of appreciating the outdoors and what is good about the world, next time you are walking, jogging, or running, try this mindfulness style check in activity: 

Notice and name 5 things you can see.  

Notice and name 4 things you can hear.  

Notice and name 3 things you can feel.  

Notice and name2 things you can smell.  

Notice and name 1 thing you can taste.  

And – circling back to benefit – performing mindfulness-based meditations can result in modest improvements in symptoms like pain – while some smaller pilot sized studies suggest combining mindfulness activities with regular aerobic exercise may further benefit pain. While the mechanisms of benefit are complex and remain somewhat unknown, as symptoms like pain are processed in the brain, they can be amplified and perceived as more intense when you focus heavily on them, worry about them, or perceive them as dangerous. Learning how to shift your attention to different sensory experiences may not remove the initial triggers of pain, but it can help reduce some of this intensity amplification.