Cancer and treatments can lead to many side effects – fatigue, pain, poor sleep, low mood and weight changes.
The good news is that physical activity and exercise can help in all these areas.
This page describes what physical activity and exercise are and how to do them.
If you need information on how to be active with a cancer diagnosis, click on the link below for a module specifically designed to help you be physically active throughout your entire cancer journey. This module is provided by Guy’s Cancer. If you have any questions please contact your Cancer Clinical Nurse Specialist at Princess Alexandra Hospital NHS Trust.
Being active when you’re living with cancer (Kindly provided by Guy’s Cancer, Guy’s and St. Thomas’ Hospital Foundation Trust)
What is physical activity?
Physical activity is any movement that uses your muscles and more energy than when you are sitting down. It is often things we do all the time without even realising they count as forms of physical activity, such as:
- walking
- climbing the stairs
- mowing the lawn
- cleaning the house
Doing more physical activity can improve your fitness, strength, balance and your mood.
What is exercise?
Exercise is a planned, structured, and repetitive form of physical activity that aims to improve or maintain physical fitness. While all exercise is physical activity, not all physical activity qualifies as exercise. Exercise can take many forms, such as running, cycling, press-ups, sit-to-stand movements, squats, Pilates, or yoga.
How do I get started?
Staying safe
For most people, it is safe to be physically active before, during, and after cancer treatment. We recommend following the advice in the online module, which you can access here.
How much physical activity should I aim for?
- Aerobic activity:
Aim for 30 minutes on 5 days a week of moderate activity (heart beating faster, slightly out of breath, able to talk but not sing), or 75 minutes a week of vigorous activity. - Strength training:
Exercises that work all major muscle groups on at least 2 days per week. - Balance:
If you are over 65 or have balance difficulties, include balance exercises twice a week.
Building up aerobic activity
Cancer and its treatment can reduce fitness, so increase activity gradually.
Example – walking:
- Start with short walks on most days
- Increase the time spent walking
- Then increase intensity (walk faster, use stairs, hills, or short jogging bursts)
Recorded exercise videos are available here.
Building stronger muscles
Strong muscles help with daily activities and independence.
- Aim for 2 or more days per week
- Target all major muscle groups
Examples: wall or floor press‑ups, sit‑to‑stand/squats, lunges, bridges, bicep curls, triceps exercises.
Do 8–12 repetitions, 2–3 sets per exercise. Exercises should feel challenging by the last few repetitions. Weights or household items (e.g. water bottles) can increase difficulty.
Start slowly and build up. Mild soreness is normal and improves over time.
Recorded exercise videos are available here.
Building stronger bones
Some cancer treatments can weaken bones. Weight‑bearing and impact exercises help maintain bone strength. Start low and increase gradually.
Examples:
- Low impact: walking, stair climbing, marching
- Moderate impact: jogging, racket sports, low‑level jumping
- High impact: skipping, star jumps, basketball, volleyball
Recorded exercise videos are available here.
Balance exercises
Balance training helps reduce falls and maintain independence, especially if:
- Your balance has been affected by cancer or treatment
- You are over 65
- You have a bone condition
Examples of balance exercises can be found here.
For more help or advice
If you are unsure if it is safe to exercise please speak to your CNS (Cancer Clinical Nurse Specialist)