How much exercise is safe after cancer? What exercise should I do?

After cancer, it’s easy to feel confused and anxious about exercise. How much exercise should I do? What is safe? How much?

Here are the two questions I get asked the most by people living with and beyond cancer:

How much exercise should I do?
And what exercise should I do?

They’re great questions — and very normal ones. For many people, a cancer diagnosis turns their relationship with their body upside down. You might feel tired, sore, anxious, deconditioned, or unsure what’s safe anymore. You might also be desperate to feel like yourself again.

The good news is this: exercise is one of the most powerful tools we have to support health during and after cancer.

There are very clear World Health Organization (WHO) guidelines for people with cancer, based on a large body of research. These guidelines aim to define the optimum amount of exercise for health, function and long-term disease prevention.

Why does exercise matter so much?

Because it has been shown to help with:

• Maintaining muscle mass and strength

• Improving cardiovascular fitness

• Reducing fatigue

• Supporting bone health

• Improving balance, mobility and independence

• Helping with mood, anxiety and confidence

Even more importantly, regular exercise is linked to a reduced risk of cancer recurrence, as well as lower risk of heart disease, osteoporosis, dementia and other long-term conditions that cancer patients are, unfortunately, at higher risk of.

So what do the guidelines actually say?

The simple numbers are:

• 150 minutes of moderate-intensity cardio per week

• 2 resistance (strength) training sessions per week

In practical terms, that usually means:

• Getting a bit out of breath and possibly sweaty for around 30 minutes on most days

• Lifting, pushing or pulling “heavy” things twice a week — which can absolutely include bodyweight exercises

Cardio can be walking, cycling, swimming, dancing, using a cross trainer, or anything that gets your heart rate up. Resistance training might be weights, resistance bands, Pilates, yoga, or functional movements like squats, step-ups and pushing against a wall.

HOWEVER — and this is the most important part —

those numbers are not a rule book.

They are guidelines. A starting point. Something to work towards, not something you must already be doing to “count”.

The reality is that what is appropriate depends entirely on you, right now.

I work with people who are in the thick of chemotherapy, where “exercise” looks like:

• A gentle walk to the end of the drive

• A few minutes of seated mobility

• Standing up from a chair a handful of times

I also work with people who are:

• Recovering from surgery and relearning basic movement

• Managing lymphoedema, neuropathy, stomas or long-term side effects

• Living with other health conditions that mean exercise needs adapting

Some of the people I support are stage 4. Some are on ongoing treatment that massively affects energy levels, strength and recovery. And yes — some were very fit before cancer and want to return to running, lifting or even ultramarathons.

All of these people can — and should — exercise. Just not in the same way.

There are WHO guidelines for cancer patients but they are GUIDELINES and need to be adapted to each individual - their underlying health and fitness, their goals and their lifestyle.

So what exercise is safe for cancer patients?

In general, exercise is safe for most people living with and beyond cancer, as long as it is:

• Individualised

• Progressed gradually

• Adapted to symptoms, treatment and side effects

• Stopped or modified when something doesn’t feel right

Walking is often the best place to start. It’s accessible, adaptable and incredibly effective. Strength training is also vital — muscle loss can happen quickly during cancer treatment, and rebuilding strength helps with fatigue, balance, confidence and everyday life.

Flexibility and mobility work can help reduce stiffness, improve posture and support recovery, especially after surgery or during long periods of inactivity.

And rest? Rest is part of exercise too. Some days doing less — or nothing — is exactly what your body needs.

How often should you exercise?

Ideally, movement should be regular, even if it’s short. Ten minutes a day still counts. Two minutes still counts. Consistency matters more than intensity, especially at the beginning.

The goal is not to “push through” at all costs — it’s to build resilience, safely and sustainably.

The big takeaway

I don’t just work with people who are already fit.
And I don’t just stick rigidly to guidelines.

Guidelines exist to inform us — not to shame us.

Exercise during and after cancer should fit your body, your energy, your treatment, your life. It should support you, not overwhelm you.

If you want to start exercising during or after cancer treatment and don’t know where to begin — or you’re unsure what’s safe — get in touch. I’m here to help, with an open mind, a flexible approach, and a genuine passion for helping cancer patients move well.

The first chat is free of charge.