10 things you need to know about exercising during cancer treatment

Sarah Newman, cancer exercise specialist and founder of Get Me Back gives her expert insights on how to keep moving during treatment and why it matters

When you’re going through cancer treatment, exercise can feel like the last thing on your mind — and that’s completely understandable. Your body and mind are coping with so much already.

But gentle, consistent movement during treatment can make a real difference. It’s not about pushing yourself to your limits or trying to maintain your pre-diagnosis routine. Instead, it’s about supporting your body through what it’s facing, helping to preserve your strength, muscle mass, and confidence — in whatever way feels manageable for you.

Research consistently shows that staying active during treatment can help manage fatigue, improve quality of life, and support better treatment tolerance. 

We’re all different when it comes to our energy levels, symptoms, and what feels possible. Some people want to continue their regular exercise routines, others prefer to slow down, and some may be moving their bodies intentionally for the first time. All those experiences are valid.

These are my 10 tips designed to help you move safely, gently, and with kindness to yourself during treatment.

1. Get expert guidance

Before you start (or continue) exercising, talk to your oncologist, breast care nurse, or physiotherapist about what’s appropriate for you. The type and intensity of exercise that feels right can change throughout treatment — for example, what’s manageable after surgery will differ from what’s possible during radiotherapy.

If you can, connect with a cancer rehab exercise specialist. They can tailor advice to your treatment stage, symptoms, and confidence levels, ensuring you move safely and effectively.

2. Respect your body’s limits

Treatment takes a lot out of you. This isn’t the time to start anything new or intense — your body is already working hard. Gentle, consistent movement is far more helpful than pushing yourself too hard.

“You need to respect your body and what it’s going through. Your energy levels might be lower because of treatment. The guidance is to exercise to tolerance, not exhaustion, if you want to get the full benefits.”
Cancer Rehab Specialist, Sarah Newman, Founder of Get Me Back

3. Remember: all movement counts

You don’t need to do formal workouts to get the benefits of movement. Housework, walking to the shops, gardening, collecting your children from school — it all counts.

Anything that gets your body moving and your circulation going supports recovery and helps maintain muscle mass.

4. Exercise safely if you’re at risk of lymphoedema

If you’ve had surgery or radiotherapy affecting the lymphatic system, or if you’re at higher risk due to your BMI, you may be at more risk of lymphoedema, which can cause swelling most commonly in the arms, but also the legs and other parts of the body. Progress gradually with upper-body exercises. The goal is to move safely without causing flare-ups.

Seek advice from a cancer and exercise specialist who understands lymphoedema risk and can guide you through safe, effective exercises.

You can find out more about lymphoedema at the Future Dreams lymphodema hub.

5. Protect yourself against infection

During chemotherapy, your immune system can be more vulnerable, so it’s important to look after yourself while staying active. If you usually go to a gym or studio, take extra precautions — clean equipment, avoid close contact with anyone who’s unwell, and always check with your oncology team before using shared spaces like swimming pools.

You might find it easier — and safer — to exercise at home or outdoors instead. A gentle walk in the fresh air or following a guided online session can give you all the benefits of movement with fewer exposure risks.

And if you’re feeling unwell, have a temperature, or have been sick — rest is the right choice. Listening to your body is part of the process.

6. Make movement enjoyable

If you’re struggling with motivation, try creating a playlist that lifts your mood, or ask a friend or family member to join you. A short walk with company can make all the difference to how you feel.

7. Walk when you can

Walking is one of the most accessible, adaptable, and beneficial forms of exercise during treatment. You can go at your own pace, and the fresh air can help boost mood and energy levels. Parks and green spaces can be especially restorative.

8. Look for supportive classes

Some local leisure centres, cancer support organisations, or councils offer gentle exercise programmes for people going through treatment. These can be a great way to connect with others who understand what you’re going through.

Get Me Back and Future Dreams offer supportive online exercise sessions specifically for people affected by breast cancer. These classes are led by qualified cancer exercise specialists and designed to help you stay strong, confident, and connected — wherever you are in your treatment or recovery.

9. Stay hydrated and take time to warm up and cool down

Drink plenty of water and make time for gentle stretching before and after movement. Warming up and cooling down helps your body recover, reduces soreness, and supports flexibility — especially important during and after treatment.

10. Notice the benefits — big and small

Even gentle movement can make a meaningful difference. Regular exercise during treatment can help with:

• managing fatigue and increasing energy
• reducing joint pain, muscle aches, and nausea
• supporting weight management
• improving mood and sleep
• connecting with others and getting a change of scene

These benefits are well supported by research, including international guidelines from the American College of Sports Medicine 

And sometimes, the greatest benefit is simply feeling a little more like you again — even for a few moments.

Exercising during cancer treatment – where to find out more

• Macmillan Cancer Support (2023).
• Exercise is medicine in oncology: Engaging clinicians to help patients move through cancer. CA: A Cancer Journal for Clinicians, 69(6), 468–484.Schmitz KH et al. (2019).
• Exercise guidelines for cancer survivors: Consensus statement from the American College of Sports Medicine. Medicine & Science in Sports & Exercise, 51(11), 2375–2390.
• Nutrition and physical activity guidelines for cancer survivors. CA: A Cancer Journal for Clinicians, 72(3), 230–262./
• The Future Dreams podcast on exercise 
• Find Future Dreams online exercise classes