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Staying active during and after cancer treatment helps manage side effects, speed up recovery and boost overall well-being.

FACING CANCER CAN BE ONE OF LIFE'S TOUGHEST CHALLENGES, BUT INCORPORATING MOVEMENT INTO YOUR DAILY ROUTINE CAN BE A POWERFUL STEP TOWARDS RECLAIMING CONTROL. Whether it's a gentle walk, light stretching or resistance training, exercise helps rebuild strength, improves energy levels and enhances mental resilience. Beyond physical benefits, staying active provides a sense of purpose and normalcy, offering patients a way to feel empowered throughout their recovery journey.

What Can Exercise Achieve?

• Reduce treatment-related side effects such as fatigue, anxiety and depression.
• Improve physical functions, bone health and sleep quality.
• Support mental health by reducing stress and enhancing mood.
• Lower the risk of cancer recurrence and other chronic diseases.

Guidelines for Exercise in Cancer Patients

The American Cancer Society recommends:

• Aerobic Exercise: 150 to 300 minutes of moderate activity weekly, or 75 to 150 minutes of vigorous activity.
• Resistance Training: At least twice weekly to maintain strength and muscle mass.
• Combined Aerobic & Resistance: This approach provides significant benefits in managing cancer-related fatigue, enhancing quality of life, improving physical function and alleviating emotional challenges like anxiety and depression.

Key Evidence-Based Benefits of Exercise

Special Considerations

• Exercise intensity and type should be personalised based on cancer type, treatment stage and individual capacity.
• Light activities such as walking or stretching are beneficial for those new to exercise.
• Survivors should rebuild strength progressively, avoiding prolonged inactivity.

Getting Started with Exercise

DO:

• Start slow: Begin with 10 to 15 minutes of activity daily, gradually increasing intensity and duration.
• Find support: Join cancer-specific exercise programmes or support groups.
• Incorporate movement into your day: Walk instead of driving short distances, or take the stairs whenever possible.
• Mix it up: Combine activities like strength training, walking, cycling, swimming and stretching to improve overall health.
• Consult a professional: Always check with your healthcare provider before initiating an exercise routine during or after treatment.

AVOID:

• High-intensity workouts without guidance: This may lead to injury — consult your doctor first.
• Overexerting yourself: Listen to your body, and don't ignore symptoms like pain, dizziness, chest tightness or extreme fatigue.
• Skipping warm-ups and cool-downs: Ease into your routine with gentle stretches and end with relaxing exercises to prevent strain.

Even small steps matter. Incorporating movement into daily life — whether a short walk or light stretches — can profoundly support healing and overall well-being.

Practical Tip: A well-rounded exercise routine includes variety. Combine aerobic and strength training for maximum benefits, while focusing on consistency and safety.