As a cancer survivor dealing with treatment side effects like fatigue and pain, it’s understandable if exercise feels difficult to prioritize. However, research shows that physical activity, like going for a walk, can help both your body and mind feel better during this time.

Keep reading to learn how small, manageable periods of physical activity can improve quality of life during cancer treatments and how to make it part of a daily routine.  

Why is physical activity good for cancer survivors?

Researchers have been studying the link between chronic diseases like cancer and exercise for several decades. Many have concluded that movement should be encouraged, no matter where people are in their treatment or recovery journey. It may:

• Increase cancer survival rates: Some cancer research shows that exercise was linked to longer survival rates in certain cancer types (like breast, colon, and prostate cancers).

• Ease treatment side effects: According to the National Comprehensive Cancer Network, physical activity can help with common treatment side effects, including fatigue, chemo brain, and weight gain.

• Strengthen your immunity: Exercise can help boost your immune system, which helps fight infections and possibly cancer cells as well.

• Support mental health: The brain produces “feel-good” hormones when you exercise, which can help improve mood and reduce symptoms of depression and anxiety.

• Improve your overall physical function: Regular movement can help you maintain a healthy weight while also building strength, flexibility, bone health, and mobility.

• Improve sleep: Some studies show that exercise helps reduce sleep disturbances and increase sleep quality. Plus, exposing yourself to natural light can help regulate your sleep cycle.

How to walk and exercise safely during cancer treatment

If you’re ready to get active, here are a few things to consider before getting started:

How much should I exercise?

How much you should exercise depends on factors like your fitness level before diagnosis, special considerations related to your current diagnosis, and how you’re feeling now.But as a general guideline, the American Cancer Society recommends that cancer survivors try to return to regular exercise as soon as they’re able to, and gradually build up to 150–300 minutes of moderate-intensity activity each week.

What exercises can I do?

Walking is a great place to start because it doesn’t require special equipment, and it’s easier to incorporate into a daily routine. However, it doesn’t have to be your only option. The American Cancer Society recommends trying a variety of exercises to support various forms of fitness. In addition to aerobic exercises, try gentle stretching, light strength training (like resistance bands or small hand weights), and activities to improve balance (like yoga).

Always remember to choose what feels good to your body, and adjust your routine based on how you’re feeling each day.

How to start exercising?

Here are some tips on how to start exercising while living with cancer:

• Speak to your cancer care team first: Before starting or changing your exercise routine, it’s a good idea to check in with your cancer care team first. They can let you know of any special precautions to take based on your specific cancer diagnosis, medical history, treatment plan, or side effects.

• Tailor exercise interventions to your specific situation: Your health situation is unique, and your exercise routine should be as well. If you’re unsure, an exercise physiologist can help you create an exercise plan to suit your needs and energy levels.

• Start slow: Don’t aim to start off with a long exercise session. You can begin with a few minutes a day and gradually build up from there.

• Look out for side effects: Stay aware of how you’re feeling as you exercise. Swelling, pain, or dizziness are signs to ease up and seek medical help.

• Think about support: If you’re worried about safety or just need some moral support, you can ask a loved one to join you, or let someone know when you’re heading out. Talk to your Osara Health coach about your physical activity goals.

• How to stay consistent: Choose activities you enjoy, as movement that feels good is easier to keep doing. Set small, achievable goals and celebrate progress, even if it’s just adding an extra minute to your walk. Try weaving movement into your everyday activities to make it convenient. You can take a slow walk after meals or do gentle stretching at home while listening to music.