Exercise & Massage

Move to Heal: Why Exercise Is Non-Negotiable

You probably already know that I love tennis—I played in college (Go Villanova Wildcats), and I still play whenever I can (Thank you Palisades Tennis Club). But what many don’t realize is how deeply movement has anchored my healing. I believe that exercise wasn’t just something I did in spite of breast cancer—it became one of the tools that helped ensure my diagnosis didn’t become worse.

Now, I aim for a mix of things: tennis when I can, weight training at least two times a week (A7 personal training gym off Carnation Park in CDM is the best!) to support muscle and bone health (especially important on endocrine therapy), yoga for flexibility and stress relief (try Ekam yoga in Newport Beach), reformer Pilates (a longtime favorite, check out Body Design in Newport), walking almost every day, spinning (on rare SoCal rainy days) and creative cardio moves (like doing the stairs in Corona Del Mar down to China Cove).

On days when time is tight, I keep things simple at home. I subscribe to Gaia for on-demand yoga, Pilates, and more. Fun/embarrassing note — Gaia has most of The Firm workout videos from the 80s/90s for a quick and nostalgic way to squeeze in a workout quicky! And here is one of my all time favorite at home yoga videos.

Move that Lymph

Another reason I move my body every day is to support my lymphatic system — which doesn’t have a pump like the heart does. Lymph relies on muscle movement, breath, and gravity to circulate, clear toxins, and support immune health. Simple movements in the morning make a real difference. I often start my day with a few shoulder shrugs and some gentle arm swings to help clear and wake up my lymph. It takes less than a minute, but it’s like giving my body a little “reset” before diving into the day. Feeling ambitious? Ten minutes on a rebounder/mini trampoline takes things to the next level.

I’ve also learned how important it is to understand the lymphatic system itself. One book that really opened my eyes was Lymph & Longevity by Dr. Gerald Lemole. It explains in such a clear and empowering way how the lymph works, why it’s so critical for immune health and detoxification, and what we can do to keep it flowing. Reading it gave me both the science and the motivation to take those little daily actions — from shoulder shrugs and arm swings to bigger movement practices — that keep the lymph moving and my body supported.

Why It Truly Matters (Beyond the Feel-Good Factor)

Supports Prevention & Healing
Regular physical activity can lower the risk of developing breast cancer and is linked to improved outcomes for survivors.

Boosts Bone & Muscle Strength
Strength training helps protect bone density and maintain lean muscle, which is especially important during endocrine therapy.

Reduces Side Effects
Exercise has been shown to ease fatigue, improve mood, and help with sleep and stress management.

Balances Hormones & Metabolism
Moving your body improves insulin sensitivity, supports estrogen metabolism, and reduces inflammation.

Enhances Quality of Life
Beyond the science, movement builds confidence, energy, and resilience—helping you feel more like yourself.

So yes — moving your body is not optional on this journey. It’s deeply medicine.

Tips for Getting Started (Especially if You’re Post-Treatment or Fatigued)

Start gently
Even 10 minutes counts. Build confidence and trust with your body before pushing.
Listen to your body
Get clearance from your oncologist, physical therapist, or exercise physiologist. Modify as needed.
Mix it up
Rotate strength + cardio + mobility to keep your body adapting and avoid overuse.
Prioritize consistency over intensity
Regular moderate exercise often wins over occasional extreme efforts.
Keep movement non-negotiable
Plan it into your week. Treat it like a medical appointment.
Log & track progress
I personally like to go by how I feel vs. using trackers like watches, but counting steps can be helpful for some.
Use support when needed
If you have limited range of motion, lymphatic concerns, or joint sensitivity, work with a cancer rehab physio or trainer.

Exercise isn’t about burning calories or getting fit—it’s about reclaiming your power, supporting your body’s resilience, and giving yourself the grace of motion. It’s not always easy, but it is always worth it.

The Healing Power of Massage

Massage therapy played a surprisingly central role in my physical and emotional recovery. Not just a luxury or indulgence, it became an essential part of my healing routine — especially during treatment.

But not just any massage. When you’ve had lymph nodes removed, radiation, or chemotherapy, it’s critical to work with an oncology-trained massage therapist who understands the protocols and precautions specific to cancer care. These therapists are trained to avoid areas of risk, support lymphatic flow, and prevent complications like lymphedema or fibrosis.

One of the most impactful resources I found was Johnette duRand at Spa Gregorie’s in Newport Beach. Johnette is not only a gifted massage therapist, she’s also the founder of Greet the Day, an incredible program that trains therapists in oncology protocols to ensure safe, restorative bodywork for cancer patients and survivors. If you can afford it, I highly recommend investing in a therapeutic and restorative experience. I went to Spa Gregorie’s weekly (In addition to Johnette, Lanae was another one of my massage favs) during treatment, and it made all the difference — not just for my muscles and lymphatic system, but for my nervous system and spirit. The entire staff and experience there was so nurturing. More recently, I discovered Newport Beach Wellness, which also offers oncology-trained massage therapists along with excellent chiropractic care with Dr. D. Both locations are a gift if you're looking to support your recovery in a calming, professional environment.

Tip: Some hospitals also offer massage for cancer patients. The Susan Samueli Institute at UCI has therapists certified in lymphedema treatment and prevention and they have been wonderful, especially Natasha Harris. I did try massage at some other local hospitals early in my treatment, but the environments were a little too cold and clinical for me to relax -- but it can be an affordable option.

Massage benefits include:

Supporting lymphatic movement, which is essential for detoxification and immune function
Helping reduce scar tissue and fibrosis, especially after radiation
Enhancing muscle recovery after exercise and circulation
Supporting nervous system regulation, helping to reduce anxiety, tension, and overwhelm

If you’re in treatment or recovery, I can’t recommend it enough. If possible, find a practitioner you trust, create a regular rhythm, and let massage be part of how you care for your body — and your heart.

Disclaimer:

Every person’s cancer journey is unique, and treatment plans should always be personalized. The information shared in this post is based on my own experience and is intended for informational and supportive purposes only. Please consult your physician or medical team before making any changes to your treatment, supplements, or self-care routine.