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Principles of Exercise for Cancer Survivors

First and foremost, you should always check with your clinical team before starting an exercise program.  However, we know from research that exercise is safe for most people with cancer, but that sometimes modifications are required. 

The American College of Sports Medicine recommends that cancer survivors: 

  • AVOID INACTIVITY

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  • Obtain 150 minutes of moderate intensity aerobic exercise (cardio) OR 75 minutes of high intensity exercise each week.  This can be broken up into bouts of 10 minutes or less 

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  • Perform strength training on all major muscle groups 2 times each week 

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  • Stretch after each workout

How much exercise do I need?

Common Problems Among Cancer Survivors

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  • Exercise is one of the primary ways to combat cancer related fatigue.  Moving your body and just getting started is essential to helping reduce fatigue.

 

  • Aerobic (cardio) training is very important in managing anxiety and depression.  Lots of data support the benefits of exercise in managing anxiety and depression in partnership with mental health professionals as needed. 

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  • Exercising with neuropathy can be very painful. Modifications for people with neuropathy may include: using resistance bands wrapped around hands decrease the amount of hand strength you need, using a stationary bike instead of a walking to prevent the repetitive pounding of walking, and avoiding using free weights if hand strength is compromised. 

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  • Pain is a common cancer symptom, if you have pain related to your cancer exercise can feel daunting.  Exercises can be modified to prevent further exacerbation of the areas of the body that has pain.  If your pain is related to bone metastasis, you should plan to avoid loading those areas with extra weight. If you need help managing pain and aren't sure how to modify your exercises check with your care team or physical therapist. 

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  • This is not a comprehensive list, and if you have questions about your symptoms and the safe way to exercise you should contact your care team. 

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You know your body best! 

​If you have questions about how to modify your exercises, you can talk to you care team or your physical therapist.  If you aren't sure what's safe, don't do it. 

  • To make exercises easier

    • Decrease the weight you are using- change from dumbbells to resistance bands or don't use any extra weight at all​

    • Decrease the number of repetitions in the set. You can use this trick when adding in a second set to your exercise program 

    • Decrease your speed when you're moving 

    • Sit down 

    • Use the second set of exercises in the videos for a lighter intensity workout 

  • To make exercises harder ​

    • Increase the amount of weight you are using​

    • Increase the number of repetitions you are doing (if you are able to do more than 15 reps easily, increase your weight) 

    • Add a balance challenge- stand on one foot (safely) to do familiar exercises 

    • Increase the speed that you move 

    • Increase the amount of time you do cardio 

Modification Tips and Tricks

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