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Submitted by Shilpa Aneja on 14 October 2018
A woman in a yogasana at the gym. In the foreground are dumbbells, in the background gym equipment

Shilpa Aneja, who credits her own Breast Cancer recovery to a positive mindset and her passion for fitness and exercise, shares step-wise process to build stamina based on her own experience. 

I believe even though you cannot always keep cancer from coming back, it's important to eat right, exercise regularly and go for follow up check ups. Being fit makes you feel positive and keeps a lot of health issues at bay.

Before you start, here are a few pre-requisites:

  • Speak to your doctor before starting any kind of workout, especially if you have any injuries, osteoporosis, arthritis, etc.
  • You need to set small goals to focus on achieving them.
  • Make sure that you exercise at least 30 minutes in a day.
  • Pick the time of day for your workout when you are full of energy and are ready to take on any given challenge.

PE tip: Pick the time of day when you can stick to your routine

Read: How Shilpa Defeated Breast Cancer One Push At A Time

Phase 1

  1. Start with a brisk walk initially. (According to Centers for Disease Control and Prevention(CDC), a brisk walk is typically 12 minutes per kilometer)
  2. Include physical activities to boost your strength. It can be as simple as watering the plants, packing lunch boxes, laundry, taking your kids to play, organizing your wardrobe etc
  3. Take the stairs instead of using an elevator.
  4. Track your step count daily on a pedometer and try to increase them.
  5. Try to include strength training exercises at least 2 days in a week.

Phase 2

  1. Set small goals. Achieving them will give you the motivation in your long fitness journey.
  2. Practice yoga and meditation on a daily basis. Practicing meditation helps to slow your breath and find peace. It helps in relieving your stress and boosts both your mental and physical stamina
  3. Include more vegetables, fruits and whole grains in your daily diet.
  4. Going for a walk is good for health be it in the mornings or evenings. Adjust your time according to your routine. Going for walks after dinner will not only help you in being physically active but will also give you a good night sleep.

Tip: Keep your workouts easy and fun. This will motivate you to keep going.

Phase 3

  1. Cycling is the one of the best exercises anytime, anyday. Ride your bicycle to cover small distances.
  2. Play active games with your kids.
  3. Join a good dance class. It will not only make you learn new dance forms but will also increase your stamina and flexibility. And improve your mood.
  4. Scrub your bathroom, Wash your car, Walk your dog etc. These daily tasks will build your strength.

Shilpa's Tip: Be consistent in your workouts.
 

Phase 4

You will now need free weights - can be dumbbells or metal plates 

  1. Aerobic exercises such as jogging and swimming will not only help you lose weight but will also build stamina.
  2. Do some bodyweight exercises such as squats, lunges and crunches while you are watching television. The correct form to do these workouts are attached for your reference in the videos below. Get a good trainer who teaches you the correct form.
  3. Living a healthy lifestyle and eating clean will help you in your stamina in long run.
  4. Your body needs plenty of nourishment to help maintain the stamina so make sure you get enough calories.

Shilpa's Tip: Improve your sleeping habits.

A final note -  It is very important to exercise on daily basis but it is more important to be happy and think positive while doing your workouts.

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