Exercise and cancer: benefits, programs, and prevention

Exercise is increasingly recognized as a critical component of cancer care, offering numerous benefits across all stages of the disease—before, during, and after treatment. Engaging in regular physical activity not only improves your overall health but also enhances your quality of life.

What you'll learn by reading this page:

The role of physical activity in cancer prevention
The science behind cancer and exercise
Physical activity during cancer treatment
Different types of physical activities and how to get started

The role of physical activity for risk reduction

How exercise reduces cancer risk

Regular physical activity is one of the most effective lifestyle choices you can make to reduce your risk of developing cancer. Numerous studies have demonstrated that exercise lowers the risk of several common cancers, including breast, prostate, colon, endometrial, and potentially pancreatic cancer. The American Cancer Society's Guidelines on Nutrition and Physical Activity for Cancer Prevention emphasize that higher levels of physical activity are associated with a lower risk of cancer development.

One of the primary ways exercise reduces cancer risk is by helping to regulate hormones, such as estrogen and insulin, that can contribute to the development of cancer. For example, high levels of estrogen are linked to an increased risk of breast cancer, while insulin resistance is associated with several types of cancer, including colon cancer. Regular exercise helps to normalize these hormone levels, thereby reducing cancer risk.

Moreover, exercise strengthens the immune system, enhancing the body’s ability to detect and destroy cancer cells. The immune system plays a crucial role in surveilling the body for abnormal cells, and a stronger immune response can prevent these cells from developing into full-blown cancers.

Another significant benefit of exercise is its role in weight management. Being overweight or obese is a major risk factor for many types of cancer. Excess body fat can produce hormones and growth factors that stimulate cancer cell growth. In the U.S., it is estimated that obesity contributes to approximately 14% to 20% of all cancer deaths. Even modest weight loss can significantly reduce this risk. Exercise helps to maintain a healthy weight, thereby lowering the likelihood of cancer development.

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"Physical activity improves immunity, reduces insulin resistance, fat, inflammation, and estrogen – all factors that increase your risk of cancer recurrence and overall survival"

Taffie Lynn Butters,

Health Coach at The After Cancer

Sedentary life and cancer risk

In addition to the benefits of exercise, it's important to consider the risks associated with a sedentary lifestyle. Prolonged periods of sitting or inactivity can increase the risk of developing cancer, even in individuals who engage in regular exercise. This is because sitting for long periods is associated with metabolic changes, such as increased insulin levels and chronic inflammation, both of which are risk factors for cancer. A growing body of evidence suggests that reducing sitting time is as important as increasing physical activity when it comes to cancer prevention. Incorporating more movement into your daily routine, such as standing or walking breaks, can help mitigate these risks.

"Part of living an anticancer lifestyle includes exercise. Now exercise can be hard as a cancer survivor. You may be at a point in your journey where you just barely have the energy to get through the day to day, or take care of your personal needs, and exercise seems truly monumental. Or your life is filled and busy with work, family, to-do lists, and you don’t think you can fit it in the time for exercise. But what about a simple walk? Walking is exercise, right?"

Donna McMillan

Ovarian cancer survivor

How physical activity affects...

Tumor growth

Physical exercise has been shown to influence tumor growth and progression through various biological mechanisms. Exercise can induce metabolic changes in the body and within tumors, affecting cancer cell metabolism and potentially slowing tumor progression. These effects are thought to be mediated by several factors, including changes in hormone levels, improved immune function, and reduced inflammation.

Hormonal changes

Exercise helps regulate hormones like insulin, estrogen, and growth factors, which are involved in the development and progression of certain cancers. For example, regular physical activity lowers insulin levels, reducing the risk of insulin resistance, a condition linked to cancer development. Similarly, exercise can help lower circulating levels of estrogen, reducing the risk of hormone-dependent cancers such as breast and endometrial cancer.

Immune system enhanced

Regular exercise has been shown to enhance immune function, increasing the body’s ability to detect and destroy cancer cells. Exercise stimulates the production of natural killer cells, a type of white blood cell that plays a crucial role in the immune system’s ability to target and eliminate cancer cells. A study published in Cancer Immunology Research found that regular exercise increased the activity of these cells, leading to slower tumor growth in animal models.

Inflammation reduction

Chronic inflammation is a known risk factor for cancer. Exercise has anti-inflammatory effects, reducing the levels of inflammatory markers in the body. By lowering inflammation, exercise helps create a less favorable environment for cancer cells to grow and spread. A study published in the Journal of Clinical Oncology found that cancer patients who engaged in regular physical activity had lower levels of C-reactive protein (CRP), a marker of inflammation, compared to inactive patients.

Exercise oncology is an emerging field that focuses on the role of physical activity in cancer prevention, treatment, and recovery. This field is gaining recognition as more research demonstrates the profound impact of exercise on cancer outcomes.

Conclusion: exercise as a cornerstone of cancer care

Exercise is not just an optional addition to cancer care; it is a vital part of the prevention, treatment, and recovery process. The benefits of regular physical activity are numerous: from reducing the risk of developing certain cancers to improving treatment outcomes, enhancing recovery, and boosting the quality of life for cancer survivors. Through exercise, cancer patients can build physical strength, manage side effects such as fatigue and nausea, and reduce the risk of recurrence.

The role of exercise in cancer care extends beyond mere physical fitness. It has profound effects on hormonal balance, immune function, and inflammation reduction, all of which contribute to a healthier body and more effective treatment outcomes. Whether you're in treatment or post-recovery, regular activity tailored to your individual needs and abilities can help prevent complications, improve mental health, and support overall well-being.

It’s essential for cancer patients and survivors to work with healthcare professionals to develop a personalized exercise plan that suits their unique conditions, abilities, and goals. By integrating exercise into daily life, individuals can not only enhance their recovery but also build resilience and reclaim their sense of control over their health.

As research continues to support the importance of exercise in cancer care, the growing field of exercise oncology will continue to provide evidence for its critical role in improving patient outcomes. No matter where you are on your cancer journey, remember that taking small, consistent steps toward physical activity can have lasting benefits for both your body and mind.

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The After Cancer can help you tailor a custom exercise plan!

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Tips on how to get started

Starting a new exercise routine can feel daunting, especially when dealing with the aftermath of cancer treatment or looking to improve your overall well-being. The good news is, every small step counts! Whether you’re a cancer survivor or someone looking to boost your health, incorporating physical activity into your daily life can make a significant difference in your energy, mood, and long-term recovery.

This guide will walk you through simple, practical steps to help you ease into physical activity safely and effectively. By starting slow and focusing on activities you enjoy, you’ll build confidence and create lasting habits that support your health and well-being.

Ready to get moving? Let’s take the first step together.

1. Consult with your healthcare team

Before starting any exercise program, especially for cancer patients or survivors, it's essential to consult with your healthcare provider. They can assess your current health status, provide guidelines on what’s safe for you, and help tailor a plan to your specific needs and abilities. This ensures safety and avoids any risk of injury or overexertion.

2. Start slow and build gradually

It's important not to overdo it at the beginning. Start with light exercises, such as walking, gentle stretching, or yoga, and gradually increase the intensity and duration as your body adapts. Aim for 10–15 minutes of activity a few times a week, and increase gradually as your stamina and strength improve.

3. Set realistic and achievable goals

Setting clear, small goals helps you stay motivated and track progress. For example, aim to walk for 15 minutes each day for a week, then increase to 30 minutes. Setting goals that are realistic and achievable can provide a sense of accomplishment and help you stick to your routine.

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"Don’t buy into that old story that you need to exercise to improve yourself. The truth is you exercise to feel more like yourself: confident and at ease. Besides, it feels good to come home to the body and delight in all the ways it moves! The body is amazing. You are amazing. You and your body make a great team."

Kathy Therber,

Yoga Instructor

4. Focus on enjoyable activities

Choose activities that you enjoy. Whether it’s walking, swimming, dancing, or cycling, engaging in activities you like makes exercise feel less like a chore. It also increases the likelihood of sticking to your routine in the long run.

5. Incorporate strength and flexibility training

Strength training (using light weights or resistance bands) helps rebuild muscle mass and boost metabolism, which is particularly beneficial for cancer survivors who may have experienced muscle loss during treatment.

Stretching and flexibility exercises (like yoga or Pilates) can improve balance, reduce stress, and increase flexibility. Both are crucial for overall well-being and injury prevention.

6. Listen to your body

Pay attention to how your body feels. If you experience pain, dizziness, or shortness of breath, stop and seek medical advice. It's important to differentiate between normal muscle fatigue and signs that something might be wrong. Progressing at your own pace is key to long-term success.

You don't have to rush it. Small steps, one at a time!
You have made it this far already!

7. Make it a habit

Consistency is the key to making physical activity a part of your lifestyle. Schedule your workouts at a time that works for you and treat it like any other important appointment. Over time, exercise will become a natural part of your day.

8. Get support and stay accountable

Finding a workout buddy, joining an exercise group, or participating in community activities can provide both motivation and a sense of camaraderie. Accountability helps you stay on track and committed to your goals.

9. Celebrate progress

Don’t forget to celebrate your milestones, whether it’s walking a bit farther than last week or feeling more energized after a workout. Recognizing your progress, no matter how small, helps keep your motivation high!

Start your journey today

Getting started with physical activity doesn’t have to be overwhelming. By following these simple steps, you can ease into a routine that enhances your health and well-being.

Remember, every small step counts toward a healthier, more active lifestyle. Take it one day at a time, and soon, you’ll notice the benefits in both your body and mind!

Schedule a FREE call to explore how
The After Cancer can help you tailor a custom exercise plan!

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Benefits of exercise during cancer treatment

Although it may be hard to endure physical activity while in active treatment, its benefits have been proven. It posetively affects patients both physically and psychologically, being recommended with every cancer diagnosis. Physical activity is beneficial before, during and after cancer treatments.

Mental health enhancement

Physical activity is a powerful tool for improving mental health in cancer patients. The emotional toll of a cancer diagnosis and the subsequent treatment process can lead to heightened levels of stress, anxiety, and depression. Regular exercise has been shown to combat these mental health challenges by promoting the release of endorphins, which are natural mood elevators. Exercise also helps reduce levels of cortisol, the body's primary stress hormone, thereby decreasing feelings of anxiety and helping patients cope with their diagnosis. Moreover, physical activity can foster a sense of normalcy and routine, providing patients with a positive focus and a way to regain a sense of control over their lives during a tumultuous time.

Physical health benefits

Engaging in regular physical activity during and after cancer treatment is essential for maintaining and enhancing physical health. Exercise helps in preserving muscle mass, improving cardiovascular fitness, and boosting overall endurance, which can be significantly compromised during treatment. Aerobic exercises such as walking, swimming, and cycling are particularly beneficial for maintaining heart health and improving lung capacity. Strength training, even with light weights or resistance bands, helps prevent muscle atrophy and supports joint flexibility. Additionally, regular physical activity aids in managing weight, improving digestion, and enhancing immune function, all of which contribute to better physical outcomes during cancer recovery.

Symptom control: managing fatigue, depression, anxiety and pain

One of the most challenging aspects of cancer treatment is managing the array of symptoms that accompany it, such as fatigue, anxiety, depression, and pain. Physical activity has been shown to alleviate these symptoms, often more effectively than medication alone. Regular exercise can help reduce cancer-related fatigue by improving energy levels, increasing blood flow, and enhancing sleep quality. It also plays a critical role in managing anxiety and depression, as the endorphins released during exercise have mood-boosting effects that can alleviate feelings of sadness and hopelessness. Furthermore, exercise can help in managing pain by promoting the release of natural pain-relieving chemicals in the body and by improving overall physical resilience.

Boosting self-esteem and quality of life

Cancer and its treatments can often lead to changes in body image and self-perception, which can negatively impact a patient’s self-esteem. Regular physical activity helps combat these feelings by improving physical appearance through weight management and muscle toning, leading to a better self-image. Beyond the physical changes, exercise also empowers patients by giving them a sense of accomplishment and control over their bodies. This empowerment can translate into improved self-esteem, greater confidence, and an enhanced sense of purpose, all of which contribute to a higher quality of life during and after cancer treatment. Engaging in group exercise activities can also provide social support and a sense of community, further boosting emotional well-being.

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"No matter what level of fitness you have when you are diagnosed with cancer, your fitness level will change as you undergo further testing and treatment. First thing I learned is to listen to your doctors and ask what you can do and be specific about the activities."

Dr. Maria Cayelli,

Physician at The After Cancer

Best exercises during cancer treatment

Exercise during cancer treatment plays a vital role in maintaining overall health, managing side effects, and improving quality of life. Following the American Cancer Society’s guidelines, it’s recommended that cancer patients and survivors aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. This approach not only helps in maintaining a healthy weight but also reduces the risk of cancer recurrence. Here’s a closer look at the types of exercises that are particularly beneficial during chemotherapy:

Walking

Walking is an accessible and effective form of moderate-intensity exercise that can be easily adjusted to match your energy levels. It offers cardiovascular benefits, helping to improve heart health and boost circulation, which is crucial during chemotherapy. Whether it’s a leisurely stroll around your neighborhood or a more brisk walk, this activity helps maintain mobility and can be done in short intervals throughout the day. It also provides an opportunity to get outdoors, which can positively impact mood and mental health.

Strength training

Incorporating strength training exercises at least two days per week is crucial for maintaining muscle mass and bone density, both of which can be compromised during chemotherapy. Light resistance training, using resistance bands, light dumbbells, or even body weight exercises, helps combat muscle wasting, a common side effect of cancer treatment. These exercises should be performed with proper form and under the guidance of a healthcare professional to avoid injury.

Swimming

Swimming is another excellent choice for those undergoing chemotherapy. Swimming provides a full-body workout that engages multiple muscle groups, enhances cardiovascular health, and improves endurance. The soothing nature of water can also help alleviate stress and provide a sense of calm. Even if swimming isn’t feasible, simply being in the water, such as walking or doing gentle exercises in a pool, can be beneficial.

Yoga and mindfulness

Yoga, particularly gentle or restorative styles, is highly recommended for cancer patients. It combines physical postures with deep breathing and meditation, making it a holistic exercise that addresses both the body and mind. Yoga helps improve flexibility, balance, and muscle strength while reducing stress and anxiety. Mindfulness practices, such as meditation or guided relaxation, can be incorporated into yoga sessions or practiced separately to manage pain, enhance mental clarity, and promote relaxation. These practices are especially useful during the often physically and emotionally demanding chemotherapy process.

Stretching

Stretching exercises are essential for improving flexibility and preventing injuries. They help maintain joint range of motion and can alleviate stiffness that might result from prolonged periods of inactivity or the effects of chemotherapy. Incorporating a regular stretching routine, ideally daily, can enhance your overall mobility and reduce the risk of muscle strains. Stretching also complements other forms of exercise, such as walking or strength training, by preparing the muscles for activity and aiding in recovery afterward.

"Since I was little that exercise has been a big part of who I am. The fatigue, the weakness, the hopelessness during cancer treatments did take a toll on both my physical and mental health, and sometimes it was indeed hard for me to get up and be active, especially during the first three days of treatment. But as soon as I would feel enough energy to get up and move, I would go to the gym, for a walk and even swimming, something that was not typical before. It turns out that I love it!"

Beatriz Costeira

Hodgkins Lymphoma survivor

Move!

Finding the motivation to get up and be active is hard when we are going through a tough process like cancer treatment. It is exhausting, overwhelming and most times very hard to cope with. But there are strategies to help patients engage in physical activity. Finding a partner to do activities together can be helpful. And you never know, you might find a new passion that will shape your future after cancer as well!

Schedule a FREE call to explore how
The After Cancer can help you tailor a custom exercise plan!

Book a FREE Call

Stay positive, keep the faith, and find your purpose - by Dan “Dry Dock” Shockley

Veteran, advocate, colon cancer survivor, and pancreatic cancer previvor, Dan "Dry Dock" Shockley shares his perspective after cancer.

Dan "Dry Dock" Shockley

The Power of the Outdoors - by Donna McMillan

Donna McMillan is an ovarian cancer survivor. In her blog, she talks about her experience with managing bad days by getting outdoors.

Donna McMillan

Why I became a Cancer Recovery Coach - by Taffie Lynn Butters

Taffie Lynn Butters shares why she became a cancer recovery coach. It all started with her breast cancer diagnosis in 2020.

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Exercise and cancer: benefits, programs, and prevention

Exercise is increasingly recognized as a critical component of cancer care, offering numerous benefits across all stages of the disease—before, during, and after treatment. Engaging in regular physical activity not only improves your overall health but also enhances your quality of life.

What you'll learn by reading this page:

The role of physical activity in cancer prevention The science behind cancer and exercise Physical activity during cancer treatment Different types of physical activities and how to get started

The role of physical activity for risk reduction

How exercise reduces cancer risk

Do you need an exercise plan?

Sedentary life and cancer risk

How physical activity affects...

Tumor growth

Hormonal changes

Immune system enhanced

Inflammation reduction

Exercise oncology is an emerging field that focuses on the role of physical activity in cancer prevention, treatment, and recovery. This field is gaining recognition as more research demonstrates the profound impact of exercise on cancer outcomes.

Conclusion: exercise as a cornerstone of cancer care

Schedule a FREE call to explore how The After Cancer can help you tailor a custom exercise plan!

Read more about depression on our blogs...

Stay positive, keep the faith, and find your purpose - by Dan “Dry Dock” Shockley

The Power of the Outdoors - by Donna McMillan

Why I became a Cancer Recovery Coach - by Taffie Lynn Butters

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The role of physical activity in cancer prevention
The science behind cancer and exercise
Physical activity during cancer treatment
Different types of physical activities and how to get started

Schedule a FREE call to explore how
The After Cancer can help you tailor a custom exercise plan!