Moving Through Cancer: How Exercise Supports Your Recovery

Cancer can be overwhelming, both physically and emotionally. Whether you’re newly diagnosed, in the middle of treatment, or navigating survivorship, one powerful tool can support your body and mind throughout the journey: exercise.

From an exercise physiologist’s perspective, movement is more than just fitness—it’s a science-backed way to help your body heal, manage treatment side effects, and improve long-term outcomes.

The Science: How Exercise Helps During and After Cancer

When you move your body, you're doing much more than burning calories. Exercise stimulates many systems in your body that can directly support your health during and after cancer:

1. Improves Immune Function

Moderate exercise boosts the activity of natural killer cells, which help the body defend itself against abnormal cells—including cancer cells.

2. Reduces Inflammation

Chronic inflammation is linked to cancer progression. Regular movement helps lower inflammation markers and improves how your body regulates its immune responses.

3. Supports Muscle and Bone Health

Many cancer treatments can cause muscle loss and bone thinning. Resistance training (like using light weights or resistance bands) helps preserve muscle mass and strengthens bones.

4. Manages Treatment Side Effects

Chemotherapy, radiation, and hormone therapy often cause fatigue, nausea, neuropathy, and weight gain. Exercise—especially when tailored to your energy levels—can significantly reduce fatigue and improve balance, strength, and overall mobility.

5. Boosts Mental Health

Anxiety and depression are common among people with cancer. Movement increases endorphins (your “feel-good” hormones), improves sleep, and helps you feel more in control of your body.

How Much and What Type of Exercise Is Safe?

There is no one-size-fits-all when it comes to exercising with cancer. An exercise physiologist can design a program that fits your condition, treatment stage, and energy levels. But general guidelines include:

During Treatment:

• Aerobic exercise: Aim for light walking, stationary cycling, or swimming—start with 10–15 minutes and build up as tolerated.

• Strength training: Use resistance bands or light weights 2x/week to maintain muscle.

• Flexibility & balance: Gentle stretching and balance exercises (like standing on one foot or light yoga) can help reduce risk of falls and ease tension.

After Treatment:

• Gradually increase aerobic activity to 150 minutes per week (like brisk walking, swimming, or biking).

• Add progressive resistance training 2–3x/week.

• Continue stretching and balance work to support joint mobility and prevent injury.

Always listen to your body. Some days may be harder than others—and that’s okay. Even small amounts of movement count.

When to Be Cautious

Before starting or resuming exercise, always check with your oncologist or care team, especially if you have:

• Bone metastases or osteoporosis

• Low blood counts (anemia, low platelets)

• Heart or lung complications

• Risk of lymphedema (swelling in limbs)

An exercise physiologist trained in oncology can modify movements to reduce risks while keeping you active and safe.

Final Thoughts

Exercise isn’t about pushing yourself to exhaustion—it's about building resilience and supporting recovery. Whether you’re walking around the block or doing strength work at home, every bit helps. With guidance and consistency, exercise can become a powerful ally in your cancer journey.

You’re not alone. Talk to your care team about connecting with an accredited exercise professional who understands cancer. Together, we can create a plan that supports your body, mind, and recovery—step by step.

Have questions or want help getting started? Contact Molly (Cancer Specialist EP) on 0400 402 116 or molly@life-fit.com.au today!