Exercise Support

Regular exercise is safe and recommended before, during and after cancer treatment.

​​​​​​​​

Recommendations

Benefits of exercise during and after cancer treatment

Exercise can help manage and reduce many common side effects of cancer treatment. It can increase your energy, improve strength and fitness, enhance mood, and support recovery.

Most people can exercise safely at any time after a cancer diagnosis. Start slowly and gradually increase your activity level.

Try to avoid long periods of inactivity when possible. Too much rest can lead to weakness, loss of fitness, and increased fatigue.

Cancer treatments such as surgery, chemotherapy, radiation therapy and hormone therapy can cause side effects that affect your daily activities, physical function, ability to work, and overall quality of life.

Regular exercise is important throughout cancer treatment and recovery. Research shows it can:

  • Improve energy levels and reduce cancer-related fatigue
  • Maintain and improve fitness and strength
  • Reduce loss of fitness and muscle strength caused by treatment
  • Increase flexibility and range of motion
  • Support healthy weight management
  • Improve balance and reduce the risk of falls
  • Help you stay independent and maintain daily activities
  • Strengthen muscles and bones
  • Support mental health and self-esteem
  • Reduce the risk of other health conditions, such as heart disease, diabetes, high blood pressure and some cancers
  • Improve overall quality of life

Recommended amount of exercise

Exercise guidelines encourage you to move more and sit less.

Take part in regular physical activity and return to your normal activities as soon as possible after a cancer diagnosis and treatment.

Gradually increase your activity level and aim to be active on most days of the week.

If you are new to exercise or have activity limitations

If you have not been regularly active, or if symptoms make it difficult to exercise, start with:

  • 30 minutes of moderate-to-vigorous aerobic exercise three times per week (90 minutes total per week), such as:
    • Walking
    • Cycling
    • Swimming
  • Two muscle-strengthening exercise sessions per week

This level of activity has been shown to help reduce cancer-related symptoms such as fatigue, anxiety, depression, and sleep problems.

If you are already active

Once you exercise regularly, aim for:

  • At least 150 minutes of moderate-to-vigorous aerobic exercise per week, such as walking, cycling or swimming
  • Two muscle-strengthening exercise sessions per week

This level of activity can help improve and maintain your overall health and well-being.

Getting started

Most people can safely begin with walking or another low-intensity activity, such as swimming or cycling.

If you are new to exercise or have not been active recently, talk to your health care provider or an exercise physiologist before increasing your activity level.

Free exercise support in BC

For personalized exercise advice or an exercise safety assessment, you can speak with an oncology-trained qualified exercise professional through HealthLink BC.

Call 8-1-1 from anywhere in BC to access this free service.

They can help you:
  • Understand what types and amounts of exercise are safe for you
  • Develop a personalized exercise plan
  • Increase your physical activity safely
  • Stay motivated and active during and after cancer treatment
Common questions

 

For most people, exercise is safe during cancer treatments.

If you are not sure whether exercise is safe for you, talk to your health care provider before you start. Most people benefit from starting exercise as soon as possible after a cancer diagnosis and staying as active as they can during and after treatment.

An exercise specialist with cancer-specific training can help you choose activities that are safe and appropriate for your situation. For free personalized advice, call HealthLink BC at 8-1-1 and ask to speak with an oncology-trained qualified exercise professional.

If you already exercise

Try to continue exercising during treatment. You may need to adjust your routine if you experience fatigue, pain, or other treatment-related side effects. Small changes can often help you stay active safely.

If you are new to exercise

Start with low-intensity activity and do what you can manage comfortably. Focus on being consistent and gradually increase your activity over time.

A short, easy walk is an excellent place to start. As your fitness improves, you can slowly increase the length of your walks and add intensity by walking faster or including hills.

You can also learn more on the Canadian Cancer Society website.

 

When prescribed appropriately, exercise can help reduce and manage many common side effects of cancer and cancer treatments, including:

  • Fatigue
  • Loss of fitness and physical conditioning
  • Lymphedema
  • Weight changes
  • Bladder incontinence
  • Balance and stability problems
  • Mental health concerns
  • Reduced bone health
  • Loss of muscle strength and muscle mass
  • Changes in memory and thinking (cognitive function)
  • Reduced quality of life

When starting an exercise program, begin slowly and increase your activity gradually.

For personalized advice based on your symptoms and treatment, call HealthLink BC at 8-1-1 to speak with an oncology-trained exercise professional.

 

Exercise is safe and recommended for most people living with cancer. In some situations, however, you may need to delay starting exercise or modify your activities.

Exercise is rarely completely prohibited. More often, small adjustments can make exercise safe.

Talk to your health care provider before increasing activity if you have:
  • Recent surgery
  • Multiple or uncontrolled health conditions, such as heart disease, diabetes, lung disease, high blood pressure, or neurological issues
  • Anemia (low red blood cell count)
  • Ongoing pain
  • Uncontrolled nausea, vomiting or diarrhea
  • Any symptom that concerns you
Situations that may require extra precautions

Low white blood cell counts or a weakened immune system: Public gyms and swimming pools may increase your risk of infection. Consider exercising at home and clean shared equipment before use.

Moderate or severe fatigue: Exercise is still recommended, but start slowly and increase activity gradually.

Bone metastases: Exercise can be safe and beneficial. The safest type of exercise will depend on the location and severity of the bone metastases.

Advanced cancer: People with advanced cancer can benefit from exercise, but they may require specialized guidance and individualized programs.

Lymphedema: Exercise is safe for most people with lymphedema. You may need to wear a compression garment or modify certain activities.

Limited shoulder movement: Reduced shoulder mobility is common after breast cancer treatment. Exercise can help, but if you cannot move your arm as well as before treatment, seek guidance from a physiotherapist or exercise professional.

Ostomy: Avoid exercises that significantly increase pressure inside the abdomen unless your health care team advises otherwise.

Severe peripheral neuropathy: If your hands or feet are numb, modifications may improve safety. For example, walking poles can help improve balance.

Osteoporosis: Exercise is recommended and may help support bone health. Some activities may need modification based on your condition.

If you have concerns about exercise safety, talk to your health care provider, physiotherapist or exercise specialist before starting.

 

Most people living with cancer experience fatigue at some point, especially during treatments such as chemotherapy or radiation therapy.

Research shows that regular exercise is one of the most effective ways to improve energy levels and reduce cancer-related fatigue. Both aerobic exercise and strength training can help.

Inactivity can worsen fatigue and lead to muscle loss and decreased function. Even small amounts of daily activity can help.

For some people, this may mean walking for just 2 to 10 minutes several times a day.

Tips for getting started
  • Start with an amount of activity you tolerate comfortably.
  • Increase your activity gradually over time
  • Be consistent. Small amounts of exercise done regularly are more effective than occasional intense workouts.
  • Pay attention to how your body responds.
  • Reduce the duration or intensity if exercise causes a significant increase in fatigue afterward.
  • Stop and seek advice if exercise causes pain, nausea or dizziness.
  • Exercise when you typically have the most energy.
  • Keep a record of your activity and fatigue levels.

You may find it helpful to rate fatigue on a scale from 0 to 10:

  • 0 = No fatigue
  • 10 = Extreme fatigue

Tracking your activity and fatigue can help you see progress over time.

For personalized support, call HealthLink BC at 8-1-1.

Strength training​

 

Strength training, also called resistance training or weight training, uses resistance to strengthen muscles.

Resistance may come from:

  • Your body weight
  • Resistance bands
  • Dumbbells or free weights
  • Weight machines
  • Cable systems

Unlike aerobic activities such as walking or swimming, strength training focuses on building muscle strength and maintaining muscle mass.

People with cancer should aim to complete at least two strength-training sessions per week, targeting all major muscle groups.​

Why strength training matters

Strength training can help you:

  • Maintain independence
  • Get in and out of chairs and bed more easily
  • Walk farther and more comfortably
  • Improve balance and physical function
  • Play with children and grandchildren
  • Participate in sports and recreational activities
  • Improve quality of life
​Examples of strength training
  • Body weight exercises:
    • Chair squats
    • Wall push-ups)
  • Resistance bands and weights:
    • Squats while holding weights
    • Band rows
    • Bicep curls
  • Gym equipment:
    • Resistance machines
    • Cable machines

If you are new to strength training, ask an exercise professional for guidance.

If you have low white blood cell counts, avoid public gym environments until your health care team advises that it is safe.

 

Walking every day is an excellent habit and a great starting point.

However, walking alone may not fully meet exercise recommendations.

Recommended exercise levels

If you are not currently active, aim for:

  • 30 minutes of moderate-to-vigorous aerobic exercise, three times per week (90 minutes total each week)
  • Two strength-training sessions per week

Once you are regularly active, aim for:

  • At least 150 minutes of moderate-to-vigorous aerobic exercise each week
  • Two strength-training sessions per week
Understanding exercise intensity

You can use the "talk test" to estimate intensity:

  • ​Low intensity: You can talk and sing easily
  • Moderate intensity: You can talk but cannot sing
  • Vigorous intensity: You can only say a few words before needing to take a breath
Remember

W​alking improves fitness but does not replace strength training. Include strength exercises at least twice each week.

 

 

Lymphedema occurs when lymph fluid builds up, usually in an arm or leg.

Exercise, including both aerobic activity and strength training, is considered safe for most people with lymphedema or those at risk of developing it.

You may need to take certain precautions depending on your condition. Talk to your health care provider or physiotherapist for advice specific to your situation. You can also read our Lymphedema patient handout (PDF).

We also provide information specific to breast cancer and lymphedema.

 

 

Exercise is safe and beneficial before, during and after cancer treatment.

​

Whenever possible, start or continue regular exercise soon after your cancer diagnosis.

In some situations, exercise may not be appropriate for you. If you have concerns, talk to your health care provider or a qualified exercise professional with cancer-specific training.

For personalized exercise guidance or a safety assessment, call ​HealthLink BC at 8-1-1.

 

 

Muscle and joint stiffness are common during and after cancer treatment.

Regular movement and exercise can help reduce stiffness and improve flexibility.

If you are inactive, start by moving more throughout the day and gradually increase your activity.

Safe stretching tips
  • Warm up first with light activity, such as walking in place for 2 to 3 minutes
  • Hold each stretch for 20 to 30 seconds
  • Stretch gently
  • Avoid bouncing or rocking during stretches
  • Perform stretching on days when you exercise

For personalized flexibility and stretching recommendations, call HealthLink BC at 8-1-1 to speak with an oncology-trained qualified exercise professional.

 

More resources

 
 




 

 

 

Visit the BC Cancer Library Exercise and Fitness Pathfinder for recommended websites, books, handouts and support resources related to exercise and physical activity.

 
​HealthLink BC physical activity services for cancer

HealthLink BC offers a free phone service that provides health information and exercise advice for people affected by cancer.

Call 8-1-1 and ask for physical activity services for cancer to speak with a qualified exercise professional who has cancer-specific training.

Hours:

  • Monday to Friday
  • 9 a.m. to 5 p.m.
  • Available anywhere in BC
Health care provider referrals

Physicians and nurse practitioners can refer patients directly to HealthLink BC Physical Activity Services for Cancer by completing the referral form (PDF). A qualified exercise professional will contact the patient directly.

Canadian Cancer Society resources

 

 
For patients and the public​
Practice guidelines

Cancer survivorship:

Cancer prevention:
Research opportunities
  • Clinical Exercise Physiology Lab (University of British Columbia Faculty of Medicine)
    Exercise-related research studies may be available for people living with or recovering from cancer
Other tools and resources
 

 
 

 
Exercise physiologists
  • HealthLink BC
    Call 8-1-1 and ask to speak to Physical Activity Services for Cancer (free service).
  • Canadian Society for Exercise Physiology (CSEP)
    Use the Find a Member directory. Search for "cancer" and select a CSEP clinical exercise physiologist​.
Physiotherapists
  • BC Physio
    Use the Find a Physio directory. In Advanced Search, select Oncology under Areas of Practice.
Kinesiologists
  • BC Association of Kinesiologists (BCAK)
    Use the Find a Kinesiologist directory to search for professionals in your area.
  • Note: not all kinesiologists have cancer-specific training).
 
Tab Heading