Oncolifestyle > Physical Activity
Physical Activity

Exercising with cancer

Healthy choices

It doesn’t matter what stage you’re at on your cancer journey, if you are living with or beyond cancer, being physically active can help…

  • Boost your general mental wellbeing1
  • Lower your body fat and keep your cardiovascular system (heart and blood vessels) healthy2
  • Improve social functioning, for example your ability to build relationships and engage with people at work, at home and in the world around you3,4
  • Enhance cognitive function and improve your capacity to think clearly, learn, and remember5
  • Extend life-expectancy and lower your mortality risk from cancer and other causes1,6
  • Increase your energy levels and improve your overall quality of life1,4

Sources:

  1. Misiąg, W., Piszczyk, A., Szymańska-Chabowska, A. & Chabowski, M. Physical Activity and Cancer Care—A Review. Cancers 14, (2022).
  2. Hu, C., Tang, J., Gao, Y. & Cao, R. Effects of physical exercise on body fat and laboratory biomarkers in cancer patients: a meta-analysis of 35 randomized controlled trials. Supportive Care in Cancer 30, 1–12 (2022).
  3. Buffart, L. M. et al. Physical and psychosocial benefits of yoga in cancer patients and survivors, a systematic review and meta-analysis of randomized controlled trials. BMC Cancer 12, 559 (2012).
  4. Chen, Y. et al. Exercise Training for Improving Patient-Reported Outcomes in Patients With Advanced-Stage Cancer: A Systematic Review and Meta-Analysis. Journal of Pain and Symptom Management 59, 734-749.e10 (2020).
  5. Akbari, P. S. et al. Effect of Physical Activity During Chemotherapy on Cognitive Function in Cancer Survivors: A Systematic Review and Meta-Analysis. Physiother Can 75, 12–21 (2023).
  6. McTiernan, A. et al. Physical Activity in Cancer Prevention and Survival: A Systematic Review. Med Sci Sports Exerc 51, 1252–1261 (2019).
Oncolifestyle > Physical Activity
Physical Activity

How to incorporate more activity into your daily life

If you feel you don’t have time to fit an “exercise program” into your week, there are plenty of time-efficient ways you can incorporate more activity into your daily life.

Why not try:

  • Walking to the shops
  • Commuting to work by foot or bike
  • Getting off the bus one stop earlier
  • Opting for the stairs instead of the elevator
  • Getting moving by doing household chores, such as gardening or housework
  • Taking a 15-minute walk during your lunch break or coffee break
Oncolifestyle > Physical Activity
Physical Activity

4 tips for staying motivated to exercise

Getting started with a new routine, and finding the motivation to stick at it, can be a challenge. If you’re struggling to get started, here are some ideas that can help you stay on track.

Why not try:

  • Make it social. Planning to work out with a friend or as part of a group means you’ll have people to hold you accountable to your plans. It’s also a great way to socialise and can motivate you to work harder.
  • Schedule your activity. Research shows that people who set reminders to develop habits are more likely to follow through with their plans.15 Set a digital alert or add it to your calendar to act as a physical reminder to get up and get moving.
  • Mix it up. Variety is the spice of life, and the same goes for exercise. Changing up your routine not only helps to prevent boredom but can also help to engage different muscle groups and different elements of fitness.
  • Set yourself a goal. People who have a goal to work towards are more motivated to stay on track. Make it attainable, but enough of a challenge to require a committed effort. Good luck!
Oncolifestyle > Physical Activity
Exercise

How to stay active every day

Your treatment team will usually show you the first exercises that you can perform.

The following exercises will help you get started, however, you should discuss all exercises with your treatment team before beginning training.

Abdominal muscle training

The abdominal muscles are important for supporting the body. Together with the back muscles, they stabilise you and are involved in almost every movement that you make.

Exercise 1: Isometric tension

Isometric exercises do not involve any movement. Just holding a position in place for some time can strengthen your muscles. Lie on your back with your legs bent and raise your pelvis. Pull your tummy in and press your lower back, the lumbar spine, into the support. There should be no space between the lumbar spine and the support. Keep the spine pressed to the floor. Your abdomen will become tense by holding this position. Hold the tension for 20 seconds and repeat ten times.

Exercise 2: Getting out of bed

It is important to avoid stretching the scar after recent surgery. Therefore, when getting out of bed, you should get up from a lying position to a sitting position in a certain way. Lie on your back and bend your legs. Then turn to one side. While doing this, support your scar by applying light pressure with the hand that is furthest from the bed during the rotation. With the elbow you are lying on, push yourself up from the bed into a sitting position and at the same time push both legs out of the bed. Continue to stabilise the wound with the other hand. Finally, place both feet firmly on the floor.

Exercise 3: Stabilising the upper body

Sit upright. Both feet are on the floor. Your knees should be above your feet. Tilt your straight upper body forward, remain in this position for a few seconds and then return to the starting position. Repeat this exercise slowly ten times. Make sure that your back remains straight at all times.

Ask your doctor for a prescription for a physiotherapist. Your physiotherapy team can show you other exercises that will help.

Author: Susanne  Schwengler, B.Sc | Reviewer: Dr. Christian Keinki

Sources:

Oncolifestyle > Physical Activity
Exercise

Should I exercise if I’m undergoing treatment for cancer?

If you are undergoing surgery

Gentle exercise is an excellent way to assist your recovery.1 Take it easy in the weeks after the operation to give your body the chance to recover. Gentle exercise, like taking walks every day, is a good way to rebuild strength while avoiding complications from being inactive, such as blood clots. To start with, try taking several 5–10 minute walks throughout the day, and gradually increase your daily activity level. It’s best to avoid impact sports, strenuous exercise, and heavy lifting for 6 weeks. We advise talking to your physician for detailed and personalised recommendations to guide your recovery.

If you are undergoing radiotherapy or chemotherapy

Physical activity can have multiple benefits – particularly the reduction of fatigue. By moving your body frequently, you can maintain your fitness and shape better, and this can help to keep fatigue at bay. It’s highly recommended to break up periods of inactivity with regular movement, and to exercise more vigorously if you feel up to it.2 Depending on how you feel, that might just mean getting up to wander around the house. But if you feel up to it, there’s nothing to stop you doing more energetic aerobic or resistance training!

If you have bone metastases

Balancing exercise recommendations against the increased risk of bone fractures can be a delicate task – however, this shouldn’t prevent exercise entirely. The risk of complications is highly personal and is affected by the characteristics of your bone metastases, your treatment journey and other personal factors. For many people with bone metastases, low-impact exercise can still be beneficial despite the increased risk of fractures, and can reduce treatment side effects, maintain fitness, and improve quality of life.3 We strongly recommend consulting with your care provider and a qualified exercise professional to assess your risk of skeletal complications, and to understand what kind of exercise is safe for you.

Sources:

  1. Dimeo, F. C., Thomas, F., Raabe-Menssen, C., Pröpper, F. & Mathias, M. Effect of aerobic exercise and relaxation training on fatigue and physical performance of cancer patients after surgery. A randomised controlled trial. Supportive Care in Cancer 12, 774–779 (2004).
  2. Neuzillet, C. Nutrition et activité physique en cancérologie (recommandations Françaises). FMC HGE https://www.fmcgastro.org/texte-postu/postu-2023/nutrition-et-activite-physique-en-cancerologie-recommandations-francaises/.
  3. Campbell, K. L. et al. Exercise Recommendation for People With Bone Metastases: Expert Consensus for Health Care Providers and Exercise Professionals. JCO Oncol. Pract. 18, e697–e709 (2022).
Oncolifestyle > Physical Activity
Physical Activity

How to stay active every day

One way you can make exercise a part of your life is to set the right goals. Goals have a great influence on your actions and your motivation.

For most people, increasing physical activity is a big challenge. That’s why it can be difficult to succeed right away. If you feel the same way, setting specific, measurable goals can help you steer your behavior in a more positive direction.

Be as specific as possible about your goals

Set more specific goals. This will help you actually achieve them. General goals such as “I want to exercise more in my daily life” are too vague. Try setting more specific, measurable goals. For example, one of your goals could be: “I want to go for a 30-minute walk every day for the next week. No matter the weather!” Ideally, you should also set an exact time of day and an alarm to encourage you to go.

Set yourself goals that are not too easy but not too hard

It’s very important that you set appropriate goals for yourself. They should not be too strenuous but not too easy either.

Check the goals you have set carefully. Ask yourself if they are suitable and feasible for you. If they are, great! Knowing you can achieve them with your own skills and motivation will make it easier to begin!

Plan for obstacles

Life has its surprises. Although it’s hard to plan for them in advance, you should be aware that there will be breaks in training. Maybe because of an unplanned stay in the hospital or because you are temporarily unwell. It’s important to have a plan B for these situations. You can try a less strenuous training programme during times like these.

Author: Susanne  Schwengler, B.Sc.| Reviewer: Dr. Christian Keinki

Sources:

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The information presented on this website is for informational purposes only and is not intended to diagnose, treat, cure, or prevent cancer or any other condition or disease.

Professional advice should be obtained from your healthcare provider regarding your personal health concerns, taking into account the specific type of cancer, your health status and other personal circumstances, prior to taking any action on the basis of information presented on this website. This information does not, and is not intended to, replace medical advice provided by a qualified physician.