İhsan ErenSit-to-stand from a chair
Sit at the front of a sturdy chair. With your arms crossed over your chest, stand up, then sit down with control. On tired days, push up with your hands or do fewer reps.
8–12 reps, 1–2 sets3 × 30 minWeekly aerobic and resistance exercise recommended by the guideline
113Studies in the meta-analysis that found exercise more effective than medication for cancer-related fatigue
%28Lower risk of cancer returning, a new cancer or death with an exercise programme after colon cancer
%908-year survival in the exercise group of the same trial (83% in the health education group)
What does exercise do?
According to the guideline drawn up by international experts in 2019, exercise during and after cancer treatment reduces fatigue, anxiety and depression, improves physical function and quality of life, and does not worsen lymphoedema. The guideline sets a more achievable target than the 150 minutes a week advised in the past: aerobic and resistance exercise three times a week, for about 30 minutes each time.
Cancer-related fatigue
One of the most common complaints of people with cancer is tiredness that does not go away with rest. In a meta-analysis of 113 studies and 11,525 people, exercise and psychological support clearly reduced this fatigue, while the effect of medication was much more limited. The researchers recommend exercise and psychological support as the first choice.
Can exercise be part of treatment?
In the CHALLENGE trial of 889 people with colon cancer in 6 countries who had completed chemotherapy, those who took part in a 3-year exercise programme supported by a coach had a 28% lower risk of the cancer returning, a new cancer or death, and a 37% lower risk of death. It is the first large randomised trial to show that exercise can be part of treatment in some cancers.
There is good news for people at risk of lymphoedema too: in a study of 154 women with breast cancer who had had lymph nodes removed from the armpit, a gradually increased weight-training programme did not increase the risk of lymphoedema; it developed in 11% of the programme group and 17% of the other group.
Exercising safely
Talk to your treatment team before starting an exercise programme. Some adjustments may be needed depending on your treatment, your surgery and your general health.
- Take a break from exercise if you have a fever, an infection or very low blood counts.
- If the cancer has spread to the bone, avoid jumping and high-impact movements, and get specialist help with your programme.
- If you have numbness in your hands or feet, hold on to a support during balance exercises.
- After surgery, follow the time frames and restrictions your surgeon advises.
- On bad days, reduce the time and intensity rather than skipping exercise altogether.
Exercises at home
Six exercises for strength
You can do these movements two or three days a week, together with aerobic exercise such as walking. Start gently; once you can comfortably do an exercise 12 times, increase the number of reps or sets.
Resistance band row
Tie a resistance band to something sturdy at chest height. Keeping your elbows close to your body, pull the band back, squeezing your shoulder blades together, then release slowly.
8–12 reps, 1–2 setsBridge
Lie on your back with your knees bent and feet on the floor. Squeeze your buttocks and slowly lift your hips, hold for 2–3 seconds, then lower.
8–12 reps, 1–2 setsHeel raises holding the counter
Hold on lightly to the kitchen counter. Rise up onto your toes, pause for a moment and lower slowly. If you have numbness in your hands or feet, do not let go of the support.
10–15 reps, 1–2 setsHalf squat against the wall
Lean your back against a wall with your feet a step away from it. Bend your knees as far as is comfortable, sliding your back down the wall, hold for a few seconds and come back up.
8–10 repsShoulder blade squeeze
Sit or stand tall. Without lifting your shoulders, draw your shoulder blades back and down towards each other, hold for 5 seconds and release. Good for posture after chest surgery.
10 reps, twice a dayFrequently asked questions
Can I exercise during chemotherapy?
For most people, yes; the guidelines recommend exercise during treatment too. On days when you feel tired, reduce the time and intensity. If you have a fever or an infection, or your blood counts are very low, take a break from exercise and check with your treatment team.
I am exhausted. Isn't it better to rest?
Resting for long periods often makes fatigue worse. In a meta-analysis of 113 studies and 11,525 people, exercise and psychological support were more effective than medication for cancer-related fatigue; the researchers recommend them as the first choice. Start short and gentle and build up slowly.
I am at risk of lymphoedema. Can I lift weights?
Weight training that is increased gradually appears to be safe. In a study of 154 women with breast cancer who had had lymph nodes removed from the armpit, lymphoedema developed in 11% of those who took part in a supervised weight-training programme and 17% of those who did not. Start with light weights, with a physiotherapist at first.
Which exercise should I choose?
The best option is to combine aerobic exercise such as walking with muscle-strengthening exercises. The guideline recommends aerobic and resistance exercise three times a week, for about 30 minutes each time. If that target feels far away, start with shorter sessions; a little movement is better than none.
When to stop exercising and get help
Stop and contact your treatment team if you notice any of these during or after exercise:
- Chest pain, unusual shortness of breath or feeling faint (112)
- New or worsening bone pain
- Swelling, pain and redness in the calf
- Fever or chills
- New swelling or a feeling of heaviness in an arm or leg
Sources
- Campbell KL, Winters-Stone KM, Wiskemann J, et al. Exercise guidelines for cancer survivors: consensus statement from international multidisciplinary roundtable. Med Sci Sports Exerc. 2019;51(11):2375-2390.
- Mustian KM, Alfano CM, Heckler C, et al. Comparison of pharmaceutical, psychological, and exercise treatments for cancer-related fatigue: a meta-analysis. JAMA Oncol. 2017;3(7):961-968.
- Schmitz KH, Ahmed RL, Troxel AB, et al. Weight lifting in women with breast-cancer-related lymphedema. N Engl J Med. 2009;361(7):664-673.
- Schmitz KH, et al. Weight lifting for women at risk for breast cancer-related lymphedema: a randomized trial. JAMA. 2010.
- Courneya KS, Vardy JL, O'Callaghan CJ, et al. Structured exercise after adjuvant chemotherapy for colon cancer. N Engl J Med. 2025.