Gentle exercise and staying active with Cancer

Being active during and after cancer treatment can offer a lot of benefits, both physically and mentally. Physical activity can improve your emotional well-being and help reduce anxiety and depression. It can also reduce your tiredness and increase your confidence. Physical benefits include:

• Heart health
• Strengthens your muscles
• Bone health
• Improves your balance
• Increased your flexibility and helps with stiffness

It is usually safe to start doing some physical activity during or after treatment. Here is how to get started safely:

• Talk to your team: Ask your Oncologist, specialist nurse, or GP what activity they recommend and for any advice on how to proceed.
• Listen to your body: Activity is encouraged, but certain treatments mean adjusting your limits or types of exercise.
• Plan ahead: Map out a strategy to stay moving safely during and after your treatment cycle.

We have a helpful information page on exercising safely when you have cancer.

Types of Exercise

Aerobic Exercise: Often called 'cardio' - is any sustained activity that makes your heart rate faster and makes you breathe harder. This strengthens your heart and lungs and can boost your daily energy levels. It can also improve your mood and reduce stress.

Exercises don’t need to be highly vigorous - any form of sustained movement can be beneficial. Common Aerobic exercises include:

• Daily Tasks: Walking up stairs, housework such as vacuuming, walking the dog.
• Walking briskly
• Gardening
• Jogging
• Cycling

Sitting Exercises: These gentle movements are suitable if you haven’t done much exercise for a while and can help improve your mobility. Sitting exercises can also reduce fatigue and improve circulation.

Here are some sitting exercises:

• Chest Stretch: Pull shoulders back and down. Extend arms out to the sides. Push your chest forward until you feel a stretch. Hold for 5–10 seconds.
• Upper-body twist: Cross your arms across your chest. Turn your upper body to the left as far as comfortable. Return to the centre, then twist to the right.
• Hip Marching: Hold the sides of your chair for support. Lift your knee up as high as comfortable. Lower it down with control.
• Ankle stretch: Extend one leg straight out in front of you. Point your toes away from your body. Flex your toes back toward your shins.
• Neck rotation: Look straight ahead with relaxed shoulders. Slowly turn your head to the left until comfortable. Hold briefly, return to the centre, and repeat to the right.

You can find more information and instructions sitting exercise on the NHS website.

Flexibility Exercises: Simple stretches can help keep your muscles and joints moving smoothly. This protects you from everyday strains and injuries. If you are recovering from surgery or have been unwell, start with a few light, daily stretches. This is a good low-pressure way to begin moving again.

Some flexibility exercises can also be helpful to train your balance. Stretching encourages deep, rhythmic breathing. This can help lower stress, reduce anxiety, and improve sleep quality.

Here are some flexibility exercises:

• Daily Stretches: with some examples from the NHS
• Yoga: Beginner's videos from the NHS
• Pilates: Beginner’s videos from the NHS

Muscular Strength Exercises make your muscles work a little harder than usual by pushing or pulling against some form of resistance, like weights, bands, or even your own body. This makes everyday activities such as carrying shopping or getting out of your chair easier to do.

Here are some simple strength exercises:

• Sit to stand: Sit down on a sturdy chair and stand back up without using your hands
• Calf raises: Hold onto a kitchen counter for balance and slowly lift up onto your tiptoes
• Leg Extension: Stand behind a sturdy chair with your hands resting on the chair for stability. Raise one of your legs backwards, keeping it straight. Hold for 5 seconds.
• Wall press-up: Place your hands on a wall, step back slightly, and lower your chest toward the wall.
• Bicep curls: Hold a light weight or water bottle in each hand. Keep your elbows tucked at your sides, and bend your arms to bring the weights up to your shoulders.

The NHS has a helpful information page on strength exercises, including step-by-step instructions.

Other Resources to help you get active

• Find out more about physical activity before, during and after cancer treatment.
• You might also be interested in joining a local parkrun group 
• This Stay Healthy booklet talks about different ways you can exercise. 
• Find out more about being physically active during treatment and being physically active after treatment