Being diagnosed with cancer can change your life. It’s normal to feel tired, overwhelmed, or unsure about being active, especially during treatment.
Cancer and its treatment can make movement feel hard. But gentle activity, even in small amounts, can help you cope, boost your energy, and may even help your treatment work better.
Energetic movement doesn’t have to mean doing exercise or anything strenuous, it simply means moving your body a bit more than usual. These small steps can make a big difference in helping you remain strong, boost your energy, and improve anxiety. Go at your own pace.
Strength movement helps build and support the muscles your body needs to stay active and independent. It can make everyday tasks, like getting out of bed or walking to the toilet or shower, feel easier over time
Balance exercises can help reduce the risk of tripping or falling, something many people worry about during or after cancer treatment. The good news is that balance often improves quickly with regular practice.
Activities like yoga and Tai Chi are especially helpful. They gently build strength and balance, while also using mindfulness techniques that can help you feel calmer and more in control in the moment.
Cancer-related fatigue is very common and can feel overwhelming. Everyone experiences it differently, and it’s completely understandable to feel too tired to be active.
But gentle movement is actually one of the most effective ways to manage long-lasting fatigue. It helps recondition your body, boosts energy over time, and can give you a greater sense of control over your health.
Start small, just a few minutes a day. Over time, it can make a big difference to how you feel.
Cancer-related pain can be difficult to live with, and it’s natural to worry that movement might make it worse. But gentle physical activity can actually help.
Staying active helps keep your muscles strong, which may reduce pain over time. It can also improve sleep, and better rest can help ease discomfort. For some people, joint pain (arthralgia) linked to treatment can also improve with regular movement.
Some cancer treatments, like chemotherapy, immunotherapy, hormone therapy, or radiotherapy, can increase the risk of heart problems. If you’re concerned, it’s important to speak with your cancer team. They can assess your individual risk and offer the right advice.
The good news is that regular, gentle physical activity has been shown to help protect the heart after cancer and its treatment. Even small amounts of movement can support heart health and overall wellbeing.
After surgery, it’s important to give your body time to heal. But once your healthcare team says it’s safe, gentle movement can help you regain strength and flexibility.
For example, people who’ve had breast surgery or chest radiotherapy often find that slowly stretching the upper body, like gently reaching upwards, can ease stiffness and improve range of motion.
Start small and go at your own pace. If you’re unsure what’s right for you, ask your cancer team or physiotherapist for guidance and simple exercises to try
Changes to bladder or bowel control are a common side effect of some cancer treatments. This can feel worrying, but you’re not alone and support is available.
Speak to your cancer team. They can refer you to a specialist physiotherapist who can help strengthen your pelvic floor and guide you on safe, effective exercises that support your recovery and confidence.
If you have a stoma, it’s important to allow time for healing. With the right support, many people return to high levels of activity. Building core strength slowly and safely is key, especially in the early stages.
Ask your healthcare team for advice tailored to your needs, they’re there to help you feel confident and supported.
Changes in feeling, like numbness, tingling or pain, can happen because of cancer, chemotherapy, or radiotherapy. These symptoms may make balance and movement feel harder.
Talk to your cancer team. They can help manage symptoms and may suggest physiotherapy to safely improve your balance and strength. Gentle, regular activity may also support nerve recovery. Start slowly and stay safe.
Helpful tips:
If you have been diagnosed with a blood clot, like a deep vein thrombosis (clot in the leg or arm) or pulmonary embolism (clot on the lung), it’s important to follow your medical team’s advice and start treatment right away.
Once you’re safely on blood thinners and your doctor says it’s okay, you can begin gentle movement. Start with low-intensity activities and exercises that move both your arms and legs to help improve blood flow.
If you notice unusual breathlessness, chest pain, or swelling or pain in a limb, seek medical help immediately.
Most people can return to their usual activity after about six weeks, but it’s important to build up gradually. Cancer rehabilitation specialists within your medical teams will also be able to guide you if you feel you need it.
It’s normal to feel some mild muscle soreness when you start moving more. But if your pain is severe, or if it’s in a new area, speak to your medical team before continuing.
They can help you manage the pain and guide you on safe ways to stay active. With the right support, gentle movement may even help ease some types of pain over time.
Start slow, and don’t push through severe discomfort.
If you’re currently experiencing chest pain, and you haven’t already discussed this with your medical team, it’s important to pause and speak to your medical team before starting any new physical activity.
Chest pain can be a sign that your heart or lungs need medical attention, so it’s always better to be cautious. Once your healthcare team has assessed you, they can help guide you on the safest way to stay active.
Even if you’re feeling unwell, have ongoing symptoms, or your condition has progressed, gentle movement can still bring meaningful benefits.
Physical activity doesn’t always mean doing it yourself. For example, a caregiver can help you move your limbs, or you might use aids like a TENS machine to support circulation and muscle function.
You may need to adapt how you move depending on how you’re feeling. Simple actions, like sitting on the edge of the bed, gently moving your arms, or squeezing a soft ball, can help maintain strength and comfort. Even standing up during a TV advert can make a positive difference.
Every little bit counts. Listen to your body, go at your own pace, and ask your healthcare team for advice if you’re unsure what’s right for you.
It’s important to listen to your body. If you begin to feel dizzy, unwell, or extremely tired while being active, stop and rest. Wait until the symptoms have settled before doing more.
There are some warning signs you should never ignore. Stop immediately and seek urgent medical attention if you experience:
• Chest pain
• Blacking out or fainting
• Severe or unusual shortness of breath
If you’re unsure, take a break and speak to a healthcare professional. You can also find more detailed safety advice on the page for your specific condition or symptoms.
Remember: Start at a comfortable level and build gradually.
It’s natural to worry that being more active might make your symptoms worse. Some people do notice that their symptoms feel more noticeable at first. This is often simply your body adjusting to the new activity. It’s a normal part of the process, and these feelings usually settle with time as your strength and confidence grow.
You can find specific safety information on the relevant symptoms and conditions pages.
And remember the golden rule: start at a comfortable level and build gradually. Doing a little, regularly, is far better than doing too much all at once.
If you’re unsure or have concerns, speak with your healthcare team for guidance.
Increasing your activity, even just a little, is not only safe, but good for your health. Gentle movement can help improve your strength, energy, and confidence.
If you’re feeling unsure about your particular circumstances, you can always speak with your doctor or healthcare team first. They can help guide you on what’s safe and right for you.
You can also check the safety information on the Conditions page for advice tailored to your situation.
It’s completely natural to feel concerned especially if you’re just starting to become more active. But the risk of something serious, like a heart attack, happening during gentle or moderate activity is very low.
In fact, regular movement is one of the best things you can do for your heart and overall health. The key is to start at a comfortable level and build gradually, there’s no need to rush or push too hard.
If you’re ever unsure or anxious, speak with your doctor or healthcare team for reassurance and support. You don’t have to do this alone.
It’s still quite common for gyms to ask for a medical clearance letter, especially for people with certain health conditions or who haven’t been active for a while. This is usually a precaution.
For most people, medical clearance isn’t needed to begin gentle or moderate physical activity, especially if you start from your current level and build up gradually. You don’t need to jump into intense workouts right away to feel the benefits.
If you’re unsure or have specific health concerns, it’s always a good idea to talk to your doctor or healthcare team. They can help guide you safely and confidently toward becoming more active.
Being more active can help with weight management, but exercise alone may not lead to weight loss, especially if your diet stays the same. However, even if your weight doesn’t change, moving more has many proven benefits for your overall health.
Regular physical activity can:
• Improve your heart and lung function
• Boost your mood and energy
• Reduce your risk of serious conditions like type 2 diabetes and heart disease
• Help maintain your mobility and independence
Have a look at the Activities on this website, or explore any symptoms that are troublesome. Also you can talk to your local cancer team. They will have the best information about local services.
Move Against Cancer encourages people living with and beyond cancer to stay active through running and fitness groups. Its supportive community empowers participants to regain strength, confidence, and joy in movement.
Macmillan Cancer Support offers practical, emotional, and financial help to people living with cancer and their loved ones. From diagnosis to recovery, Macmillan ensures no one faces cancer alone.
Cyclists Fighting Cancer help children and young people living with cancer across the UK regain their physical fitness, improve mental wellness and reduce social isolation.
Walk and Talks are a very easy, laid back, friendly and supportive way for anybody and everybody in the community to come together each week.
Nuffield Health have a free 24-week exercise programme to support individuals undergoing hormone therapy as part of their prostate cancer treatment.
If you’ve had breast cancer treatment, exercise and physical activity can benefit you in many ways. Get ideas on where to start and how to build healthy habits with Breast Cancer Now's guide.
These exercises can help you regain arm and shoulder movement after surgery and radiotherapy for breast cancer.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
