Exercise is no longer an optional extra. It is an intervention that affects nearly every system in the body, and in oncology it is becoming increasingly central. Research links regular physical activity to lower risk for several cancers, better treatment tolerance and higher quality of life during recovery.
This article explains why movement may help and how to apply a realistic routine. If you are in treatment, adapt any plan with your medical team.
Prevention: the biggest levers
Not every cancer is preventable, but a meaningful share is. The largest modifiable factors include:
- Tobacco.
- Excess body fat.
- Alcohol.
After those, diet and exercise add protective effects. Activity is linked to lower risk for several cancers and it also improves broader health drivers such as inflammation, insulin sensitivity and immune function.
Treatment: why movement can help even when you feel tired
During chemotherapy, radiation or surgery recovery, movement does not mean training like an athlete. It means maintaining function. The ability to walk, stand from a chair, climb stairs and carry daily loads supports independence and recovery.
A key theme is muscle. Low muscle mass is associated with worse treatment tolerance and poorer outcomes in some contexts. That is why strength matters. It is not about aesthetics. It is about functional resilience.
Mechanisms: what may be happening inside the body
Science proposes several pathways. You do not need to memorize them, but they explain why small doses of exercise can matter.
Immune function and inflammation
Physical activity can support immune surveillance and reduce chronic inflammation. A less inflamed internal environment tends to support long term health.
Circulation and mechanical stress
During exercise, blood flow increases and forces within blood vessels change. Some researchers suggest this mechanical stress may make it harder for certain circulating cells to survive, although this area is still being studied.
Metabolism and glucose control
Exercise improves insulin sensitivity. This matters because excess body fat and metabolic dysfunction are linked to higher risk for several cancers.
What kind of exercise to choose
An effective program combines strength training with aerobic movement. The exact balance depends on your status, but the logic is clear.
Strength first when time is limited
If you only have 15 minutes, spend most of it on strength with compound patterns. You protect muscle, joints and function.
Simple options:
- Chair squats.
- Band rows.
- Wall or bench push ups.
- Glute bridges.
Do 2 to 3 sets per exercise at a moderate effort. Rest enough to keep good form.
Aerobic work for daily capacity
Add brisk walks, easy cycling or very short intervals if you tolerate them. During treatment, a daily walk is often the most realistic anchor.
How to work with your care team
Before starting, ask about red flags specific to you, especially if you have anemia, neuropathy, bone fragility or a catheter. Many people do best with a short supervised phase to learn safe form, then a simple home plan.
Safety and symptom based adjustments
Your plan should match your reality.
- If you have fever, chest pain, dizziness or unusual shortness of breath, pause and seek medical advice.
- On high fatigue days, reduce volume and prioritize gentle mobility.
- If your immune defenses are low, avoid higher infection risk environments.
How to progress without overdoing it
Think in phases:
- Week one: walking only plus two very light strength sessions.
- Week two: add one set or a few more walking minutes.
- Week three: improve technique and increase effort slightly.
During treatment, some days will be better than others. Adjust based on daily energy and the timing of treatment sessions.
A realistic weekly plan
This schedule works for many people outside treatment and can be scaled down during treatment.
- Day 1: full body strength, 30 minutes.
- Day 2: brisk walk, 20 to 40 minutes.
- Day 3: light strength and mobility, 20 minutes.
- Day 4: easy walk and breathing, 20 minutes.
- Day 5: strength, 30 minutes.
- Weekend: a longer comfortable walk.
If you can only move in small blocks, use exercise snacks: 1 minute of chair squats or careful stair climbing, repeated 2 or 3 times per day.
To stay motivated, track something simple: steps, minutes walked and two strength exercises. Seeing small progress helps.
Minimal nutrition to support the plan
Without enough energy you cannot train. Prioritize adequate protein, vegetables and quality carbohydrates when tolerated. Stay hydrated. If treatment reduces appetite, smaller meals more often can help.
Conclusion
Exercise is a powerful tool for prevention and supportive care. It does not need to be extreme to be useful. Build strength, move daily and adjust intensity to your current condition. Small actions repeated over time can improve function, quality of life and resilience.
Knowledge offered by Rhonda Patrick, Ph.D.