Q&A with Certified Medical Exercise Specialist Wendy Larkin

Wendy is a 26-year fitness veteran with advanced certifications covering exercise for various medical conditions including cancer. In addition to exercise, she is also certified in Functional Nutrition Coaching and Certified in Health and Wellness Coaching; She is currently working on becoming board certified this year.

For someone recovering from surgery, chemotherapy, or a major illness, where should they realistically begin when it comes to movement or exercise?

Start by walking and doing light movements like stretching or yoga, as allowed from your physician. Walking out in nature combines the benefits of movement with the calming effects of being outdoors. Yoga, Tai Chi or stretching focuses on slow controlled movement that also incorporates deep breathing. Most who have dealt with major illness have been in a flight or fight response for so long that they’ve forgotten how to breathe.

How can people safely rebuild strength and stamina when fatigue is one of their biggest challenges?

Adding strength training doesn’t have to be all-or-nothing. Start with light weights and maybe choose just 3-4 exercises and do 2-3 sets. In the beginning it is important to rebuild muscular endurance and allow your connective tissue to acclimate to the load. 12-15 repetitions is a good place to start. It should only take around 15 mins. If you do this every day, alternating muscle groups, you’ve started to build a great foundation for when you are ready for more.

What are some gentle, low-impact exercises that are safe for beginners or those in early recovery?

In addition to walking, Yoga or Tai Chi, someone could start with body weight exercises. Squats from a chair. Push-ups from a wall. Dead-bugs or planks (both can be modified and advanced as strength returns).

How can someone tell the difference between “good” discomfort from movement and signs that they’re overdoing it or need to stop?

Good discomfort should feel like fatigue. Muscles are tired but maybe I can do 1-2 more reps MAX. Struggling to get in “another rep” or recruiting other muscles to help is overdoing it.

What role does movement play in emotional and mental recovery after a serious health diagnosis?

A serious diagnosis often makes people feel powerless. Physical movement is a “natural medicine” to help alleviate anxiety and depression. Physical movement regulates your nervous system and releases mood-enhancing neurochemicals (endorphins, serotonin and dopamine). Accomplishing even small physical goals like a 10-minute walk, builds self-efficacy and confidence, reminding the individual they still have choice and capacity over their body.

Many people feel discouraged by how much their body has changed. How can they rebuild confidence and trust in their body again?

Constant negative thoughts create a negative feedback loop. It leaves you static. But what would happen if instead you looked at yourself and said “This is my body now. It’s a work in progress and it just kicked [illness name]’s ass.” Even if that's a hard thing to say in the moment, giving yourself compassion has shown to accelerate change both physically and mentally. 

How should nutrition and hydration support physical recovery and energy levels alongside movement?

Nutrition and hydration act as the fuel and building blocks for recovery. They ensure your body has the energy to move and the resources to repair tissues damaged by illness or treatment. Protein is essential for repairing muscles after surgery. Healthy fats like those found in nuts or fatty fish can help reduce inflammation. Complex carbohydrates (brown rice and quinoa) and starchy vegetables like sweet potatoes provide the energy for daily activities and exercise. As for hydration, even mid dehydration can cause fatigue, impaired concentration, stiff joints and reduced digestive motility.

What is one common misconception about exercise during recovery that you wish more people understood?

That you have to be fully recovered before starting a fitness program. The way to recovery, both physically and mentally, is movement. Finding a way to trust in your body, build strength and have control again.

If you’re interested in personal training or health coaching with Wendy in her San Francisco studio, visit her website www.wendylarkinpt.com to book a session.