Keeping active

It can be hard to keep moving while you are having cancer treatment, but exercise can make you feel better.

WHAT ARE THE BENEFITS OF KEEPING ACTIVE WHEN YOU HAVE CANCER?

There’s growing evidence that people who are active before and after a cancer diagnosis have a better chance of survival. On top of this, physical activity can:

Help reduce fatigue
Boost your immune system
Keep your heart and lungs healthy
Reduce the risk of other diseases such as heart disease, Type 2 diabetes and high blood pressure
Improve your muscle strength and reduce muscle loss. This is especially important if you’re losing weight as a result of cancer or cancer treatment
Improve your ability to absorb the nutrients from your food
Help reduce anxiety and depression, and improve your mood
Help with some of the other side-effects, such as easing constipation by helping to move food through your bowel
Support the immune system.
Prevent or improve lymphoedema (a type of swelling caused by treatment to lymph nodes).

IS IT SAFE FOR ME TO EXERCISE WHEN LIVING WITH CANCER?

Generally, it’s safe, and beneficial, for people with cancer to exercise. However, it’s best to start slowly and build up if you aren’t used to exercising regularly.

You may also want to let your doctor or nurse know if you want to start being more active as they might be able to signpost you towards an appropriately qualified exercise specialist who can give you individual advice and support.

WHEN TO AVOID CERTAIN TYPES OF EXERCISE

People with certain types of cancer or having particular treatments might need to avoid some types of exercise. There are some situations where extra care is needed. Such as:

Cancer affecting the bones

If someone has cancer affecting their bones, they might be more at risk of a break or fracture. They should avoid putting too much strain on the affected bones. They could try swimming or exercising in water. The water will support their body weight which reduces the stress on the bones. Cycling on a stationary bike is also beneficial, as is yoga, which is generally safe for everyone.

Low immunity

People with low immunity due to treatment (or the type of cancer they have) should try to avoid exercising in public gyms, and swimming in public pools. They should ask their medical team when it’s safe to start exercising around other people. However, this doesn’t mean they can’t be physically active in other ways.

Peripheral neuropathy

Some people have a loss of sensation, or feelings of pins and needles, in their hands and feet. This is called peripheral neuropathy and can be a side effect of cancer treatments. If someone is experiencing this, it might be better to use a stationary bike than to do other types of weight-bearing exercise, such as brisk walking.

After certain types of surgery

After certain types of surgery, you might have to wait before you exercise like you used to. You should talk to your doctor, or a qualified cancer exercise specialist or physiotherapist for advice on what types of exercise are safe and appropriate for you.

> Get more advice on keeping active during cancer

> What exercises can I do at home during or after cancer treatment?

HOW CAN I GET MORE ACTIVE?

It can be tricky to know where to start, so here are some tips:

Start at a level that’s right for you – this will probably depend on how much exercise you’ve done in the past, what stage you’re at with your cancer and treatment, and how well you’re feeling.
It can be especially hard if you are feeling tired, but even doing a small amount of activity is better than nothing. Exercising with a friend or relative can also help to make it more enjoyable.
Ideally you should aim to do 150 minutes of moderate intensity exercise a week. This includes activities such as brisk walking or swimming.
150 minutes might sound like a lot if you haven’t exercised for a long time, so try to start small and set yourself achievable goals. You could begin with a 5–10 minute walk, two or three times a week. As this starts to feel easier, you can build up the amount you do.

WHAT SORT OF ACTIVITY SHOULD I DO?

A good way to get more active is by walking. Going for a walk every day gets you out into the fresh air and will make sure you aren’t completely inactive.

It sounds obvious, but try to pick activities you enjoy. It doesn’t have to be a sport or exercising in the gym – it could be swimming, gardening or dancing.

> Cancer, exercise and older people
> Can I go swimming if I have cancer?
> Can I have a massage if I have cancer?
> The benefits of joining a choir

Try some strengthening exercises too

These will help stimulate muscle growth and help prevent you losing muscle and strength. Strength exercises can be done using free weights (eg dumbbells or even water bottles or cans of food), weight machines or resistance bands.

You can also do exercises that use your own body weight, such as squats or press-ups. Everyday activities like carrying shopping can also help.