Being physically active after a cancer diagnosis not only improves survival for certain cancers but also your overall quality of life.¹⁷ Its important to avoid inactivity and return to normal daily activities as soon as possible after diagnosis and treatment.¹⁸ Returning to activity can limit loss of body function, muscle weakness, and reduced range of motion.

How Much Do I Need?

Before starting any physical activity it's important to check with your care team to make sure you are choosing activities that are safe and most effective for you. Once your health provider tells you it's safe to exercise it is recommended that cancer survivors start slowly and build up to 150-300 minutes of moderate (or 75-150 minutes of vigorous intensity) activity each week.^17,19 Consider including muscle-strengthening activities and stretching at least 2 days each week.

Benefits

There are many health benefits of regular physical activity before, during and after cancer treatment. Regular physical activity can lead to better sleep, more energy, and a stronger immune system.^17,19 Staying active can also improve your mental health and increase your ability to complete everyday tasks and activities (grooming, cleaning, running errands, etc.). Other benefits include reduced feelings of tiredness, reduced treatment side effects, help getting to and maintaining a healthy weight and a reduced chance that some types of cancer will come back.¹

Turn Everyday Tasks into Physical Activity

Activities you can do even in your everyday routine include:

• Take a walk after dinner.
• Mow the grass or rake the leaves.
• Scrub your bathroom.
• Wash your car.
• Walk your dog.
• Dance in your living room
• Use an exercise bike, or do arm curls, squats, and lunges while watching TV.
• Use the stairs instead of the elevator.

Special Considerations Based on Stage of Treatment

Before Treatment:

Becoming more active before treatment may help you handle treatment and recovery better. Research shows that being active may reduce complications from surgery, help you deal with distress, have more energy, and help you sleep better as you begin treatment.¹⁸ Sometimes people find being active more difficult as they start treatment. So, starting out in better physical shape can help you tolerate more activity during and after treatment.

During Treatment:

There are multiple factors that can affect your ability to exercise during treatment. This includes the type and stage of cancer you have, the type of treatment you are undergoing, as well as your fitness level before and during treatment.¹⁸ The goal is to stay as active as you can. Whether you were very active or very inactive prior to cancer treatment you still may need to start off with short, low-intensity activity (such as short slow walks). Be sure to talk with your cancer care team about exercising during treatment and whether there are any limits to what you can do.

Recovering from Treatment:

Most people can slowly increase their physical activity time and intensity as their side-effects lessen.¹⁸ What may be a low-intensity activity for a healthy person may seem like a high-intensity activity for some cancer survivors. Take your time as you gradually increase your activity. Remember even a little bit goes a long way, never push yourself past your limits.

Interested in physical activity classes?

Strength for Life is a nonprofit organization that offers FREE physical activity classes for both cancer patients and survivors throughout Nassau and Suffolk Counties. These classes allow for those with a cancer diagnosis to participate in groups and enhance their recovery process: strengthforlifeny.org.

1. Center for Disease Control and Prevention [CDC]. (2022). Benefits of Physical Activity
17. American Cancer Society Journals (2022). Nutrition and Physical Activity Guideline for Cancer Survivors
18. American Cancer Society (2022). Physical Activity and the Person With Cancer
19. Memorial Sloan Kettering Cancer Center (n.d). Exercise During and After Cancer Treatment: Level 1