Empowered Movement: Exercise, Menopause, and Thriving After Cancer
Navigating life after breast cancer is about more than healing—it’s about rediscovering strength, reclaiming movement, and embracing a version of yourself that’s even more empowered. For many survivors, menopause adds another layer of complexity. But it also opens the door to possibilities: to redefine what your body can do, and to move through life with intention and joy.
Why Movement Matters in Midlife and After Treatment
After breast cancer, everyday activities often feel different. Energy levels fluctuate. Some treatments change physical capabilities. And when menopause joins the picture, hormonal shifts can bring new challenges: loss of muscle mass, changes in bone density, fluctuating energy, and joint or sleep issues.
Movement becomes one of the most powerful tools for reclaiming control—and for strengthening both body and spirit.
Reimagining Fitness: Smart Over Hard
The fitness ideals we carried in our twenties or thirties don’t always serve us in midlife or during survivorship. What used to work might now leave us feeling depleted, sore, or frustrated.
Debunking Myths: What Fitness Really Looks Like for You
Some common misunderstandings tend to sneak in:
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Myth: More cardio equals better health.
Truth: Too much cardio without strength or rest can actually deplete rather than build. -
Myth: Heavy weights are dangerous later in life.
Truth: Strength training is crucial for bones, muscles, and long-term resilience—when done with care. -
Myth: Once your energy drops, you can’t bounce back.
Truth: With thoughtful progression and rest, many women find a new level of strength and endurance.
Moving with Grace: Flexibility & Self-Compassion
Menopause and life after cancer both bring unpredictability. Some days are full of promise; others feel like you’re just getting through. Leeny encourages us to embrace whichever kind of day it is—honoring both the ambition and the rest.
Let go of perfection. Allow your routine to shift based on what feels good, not what you think “should” feel good.
Functional Fitness: Strength for Real Life
Fitness isn’t about vanity—it’s about value. How well can you:
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Lift your groceries?
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Climb stairs without catching your breath?
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Rise from the floor or sit without support
Functional fitness—strength, mobility, balance—makes daily life easier. It keeps you independent, strong, and confident.
Advice for Starting (or Restarting) Movement
If you’re thinking about beginning or re-engaging in fitness, here are some guiding thoughts:
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Begin where you are. Even short walks or gentle movement count.
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Prioritize consistency over intensity. Small wins add up.
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Use movement that you enjoy, that feels good, not just what you think you should do.
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Allow for rest and recovery—especially now.
Final Thoughts: Reclaiming Power Through Movement
Life after breast cancer and amid menopause isn’t about returning to who you were. It’s about becoming who you can be now. Stronger. More compassionate. More in tune.
Movement isn’t just exercise—it’s part of healing, part of finding joy, part of living with purpose.
For more on this topic—how to embrace smart, sustainable movement during menopause and after breast cancer—tune in to our Besties with Breasties conversation with Leeny Hoffman, certified menopause fitness coach. She shares her journey from chasing intensity in CrossFit to honoring rest, recovery, and what feels truly nourishing.