After completing cancer treatment, many people are ready to increase their activity levels. Before starting or advancing any exercise routine, always speak with your oncologist to ensure it is safe. As treatment side effects begin to lessen, most individuals can gradually increase both the time and intensity of their workouts. Be patient with yourself and allow your body to adjust at a comfortable pace.
Build strength with large muscle groups
Incorporate activities that use large muscle groups, including the thighs, abdomen, chest and back. A well-rounded exercise plan should include strength training, stretching and aerobic fitness.
Exercises using resistance bands or light weights help maintain muscle mass and support bone strength. Flexibility exercises can help preserve joint mobility and range of motion.
Warm up and cool down properly
Begin each workout with two to three minutes of warm-up movements such as shoulder shrugs, raising your arms overhead, toe-tapping, marching or knee lifts.
End your session with stretching and flexibility exercises. Hold each stretch for 15 to 30 seconds, then relax. Examples include reaching overhead, taking deep breaths or bending forward to touch your toes to release tension throughout your body.
Aim for consistent weekly activity
Work toward 150 to 300 minutes of moderate-intensity activity each week. Walking is an excellent and accessible option. Include resistance training and stretching at least twice per week.
How exercise supports recovery
Regular physical activity has been shown to improve cardiovascular fitness, muscle strength, body composition, fatigue, anxiety, depression, self-esteem and overall quality of life for cancer survivors. Exercise can also support your transition back to work by boosting energy levels and reducing fatigue.
Always consult your care team
Before beginning any exercise program, check with your oncologist to avoid unnecessary risk or injury.
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Reference:
- American Cancer Society. “Physical Activity and the Person with Cancer.” Accessed March 28, 2026. https://www.cancer.org/cancer/survivorship/be-healthy-after-treatment/physical-activity-and-the-cancer-patient.html.
