How exercise can help people with cancer feel and live better
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Introduction
For people living with cancer, staying active might not always be easy—but it can make a big difference. New evidence shows that regular exercise can help reduce side effects, improve mental health, boost strength, and even improve survival. Whether you’re newly diagnosed, going through treatment, or in recovery, adding physical activity to your routine could be one of the best things you do for your health.
Why exercise matters for people with cancer
Cancer and its treatments—like chemotherapy, radiation, and surgery—can take a toll on both body and mind. Fatigue, pain, sleep issues, depression, and physical weakness are common. But research now confirms that exercise can help manage many of these problems and even reduce the risk of serious complications.
Compared to doing nothing, people who exercised regularly had fewer side effects, such as nerve pain (from chemotherapy), heart problems, and memory issues. They also had better muscle strength, less fatigue, and improved quality of life.
What kind of exercise helps?
The good news is: almost any kind of exercise can help. Here are the main types studied:
- Aerobic exercise (like walking, cycling, or swimming): Helps improve heart and lung function, reduces fatigue, and boosts mood.
- Resistance training (like lifting light weights or using resistance bands): Builds strength, improves body composition, and helps with recovery.
- Mind–body exercises (like yoga, Tai Chi, or Qigong): Help reduce stress, improve sleep, and support mental well-being.
For the best results, a mix of these is recommended—but even light or moderate activity is better than none.
How does exercise help?
Here are some proven benefits of exercise for people with cancer:
- Better sleep – Regular movement helps you fall asleep faster and sleep more deeply.
- Less fatigue – Contrary to what you might expect, gentle activity often reduces tiredness.
- Stronger muscles – Helps with daily activities and reduces the risk of falls or injury.
- Reduced depression and anxiety – Exercise boosts feel-good brain chemicals.
- Lower inflammation – It may help lower harmful markers in the body that cancer can raise.
- Better physical function – Improves your ability to walk, breathe, and stay independent.
- Improved survival – Some studies even suggest exercise may help people live longer.
How much should you do?
You don’t need to run marathons. Aim for:
- At least 150 minutes per week of moderate activity (like brisk walking), or
- 75 minutes per week of vigorous activity (like jogging), and
- Two strength-training sessions per week if possible.
If that sounds like too much, start small. Even a 10-minute walk every day can add up.
Tips for getting started
- Talk to your doctor first – They can help guide what’s safe for you.
- Start slow – Listen to your body and build up gradually.
- Do something you enjoy – Dancing, gardening, walking with a friend—it all counts.
- Join a class or group – Support from others can help keep you motivated.
- Rest when needed – Some days you’ll need a break, and that’s okay.
Conclusion
Exercise is not just safe for people with cancer—it’s one of the most powerful tools available to feel better, stay stronger, and live well during and after treatment. Whether it’s a short walk, light stretching, or a gentle yoga session, every bit of movement counts. The most important thing is to keep moving in a way that works for you.