Staying Active and Strong: Fitness Strategies During Cancer Treatment

Facing a cancer diagnosis brings many challenges, and staying physically active might feel overwhelming. Yet, maintaining fitness during treatment can improve energy, mood, and overall well-being. This blog looks at practical ways to keep moving safely and effectively while undergoing cancer treatment.

A person walking on a shaded forest trail to stay active during cancer treatment

Why Staying Active Matters During Cancer Treatment

Cancer treatments such as chemotherapy, radiation, and surgery often cause fatigue, muscle loss, and emotional stress. Exercise can help counteract these effects by:

• Reducing fatigue: Moderate activity boosts energy levels and reduces tiredness.

• Preserving muscle strength: Physical activity slows muscle loss caused by treatment.

• Improving mood: Exercise releases endorphins that help reduce anxiety and depression.

• Supporting immune function: Staying active can strengthen the body’s defences.

• Enhancing recovery: Movement promotes better circulation and healing.

  
  

Research shows that patients who maintain some level of fitness during treatment often experience better outcomes and quality of life. It is important to tailor an activity to the individual needs and treatment phases.

Getting Started Safely

Before beginning or continuing any exercise program during cancer treatment, consult your healthcare team. They can advise on any restrictions based on your diagnosis, treatment type, and overall health.

Here are some general tips to start safely:

• Begin slowly: Start with light activities like walking or gentle stretching.

• Listen to your body: Rest when you feel tired or unwell.

• Stay hydrated: Drink plenty of water before, during, and after exercise.

• Choose low-impact exercises: Activities that are easy on joints and muscles reduce injury risk.

• Modify as needed: Adjust intensity and duration based on daily energy levels.

  
  

Types of Exercises to Consider

Different forms of exercise offer unique benefits during cancer treatment. Combining several types can provide a balanced approach.

Walking

Walking is accessible, low-impact, and adaptable to your pace. Even short walks around the block or indoors can help maintain circulation and muscle tone.

• Aim for 10 to 30 minutes daily, broken into shorter sessions if needed.

• Use supportive shoes and choose safe, flat surfaces.

• Consider walking with a friend or family member for motivation.

  
  

Stretching and Flexibility - Chair Yoga and Chair Pilates

Our chair yoga and chair Pilates classes are great for gentle stretching, improving range of motion and reducing stiffness caused by inactivity or treatment side effects. These classes also help with breathing and relaxation techniques.

• Focus on major muscle groups like legs, arms, neck, and back.

• Hold stretches for 15 to 30 seconds without bouncing.

• Perform stretches daily or several times a week.

  
  

Strength Training at the Wellness Hub

Building or maintaining muscle strength helps combat treatment-related muscle loss and supports daily activities.

• Use light weights, resistance bands, or bodyweight exercises.

• Start with 1 to 2 sessions per week, focusing on major muscle groups.

• Avoid heavy lifting or straining; prioritize proper form.

  
  

Creating a Personalised Fitness Plan

Every cancer journey is unique, so it's important that every fitness plan is tailored appropriately:

1. Assess your current fitness and symptoms with your healthcare team.

2. Set achievable goals such as walking 10 minutes daily or doing gentle stretches.

3. Choose activities you enjoy to stay motivated.

4. Track your progress and adjust based on how you feel.

5. Include rest days to allow recovery.

   
   

Pay attention to warning signs during exercise. Stop and contact your healthcare provider if you experience:

• Chest pain or pressure

• Severe shortness of breath

• Dizziness or fainting

• Sudden swelling or pain in limbs

• Unusual bleeding or bruising

  
  

Support and Resources

We know what a tricky time this can be, and are here to help you every step of the way. You healthcare provider can refer you to our services, or self referrals are accepted too.