Physical activity and cancer

Being physically active can mean doing simple daily activities. This includes:

• housework, for example vacuuming
• gardening
• walking to the shops
• walking up the stairs instead of taking the lift.

Or it can mean more energetic activities, such as:

• dancing
• running
• cycling
• digging in the garden.

What type of physical activity you do will depend on what stage you are at with cancer treatment. It will also depend on which activities you enjoy. Your level of fitness will also affect the amount of activity that you can do.

There are health benefits of being active at every stage of cancer or treatment. But there can be extra or specific benefits, depending on which stage you are at.

For all stages of treatment, it is important to make sure the physical activity you are planning is safe to do in your situation.

Most types of light physical activity, such as walking, are safe.

Doing exercise during cancer treatment is generally safe. But there may be activities you need to avoid or be careful with. It is important not to suddenly start intense exercise that you are not used to. We have more information on exercising safely.

Regular activity will reduce the risk of blood clots (thrombosis). These are more common after cancer.

Some physical activity during treatment will help you maintain your fitness, strength and bone health.

If you are not sure about being active during treatment, talk to your specialist nurse, physiotherapist or GP. Some hospitals and community services have cancer exercise specialists or classes that you can be referred to.

We have more information on being physically active during treatment.

International guidelines for physical activity and cancer advise that physical activity is safe during and after cancer treatment. You should try to avoid being inactive and get back to your normal activities as soon as possible after treatment.

If possible, slowly build up to the recommended levels of physical activity.

Aerobic activity is physical activity that causes you to become breathless and find it difficult to talk. You may be sweating and feel your heart beating faster. Examples of aerobic activity include walking, running or cycling. The Department of Health and Social Care (DHSC) also has recommendations on physical activity. It advises that healthy adults do one of the following every week:

• At least 2½ hours (150 minutes) of moderate-intensity activity. This means activity that causes you to breathe deeper and faster, but you can still talk. Your heart may be beating faster but not racing.
• At least 1¼ hours (75 minutes) of vigorous-intensity aerobic activity. This means activity that causes you to breathe very hard, so that you cannot have a conversation. Your heart will be beating very fast.
• At least 1¼ hours (75 minutes) using a combination of both moderate and vigorous aerobic activity.

If you are over 65, the recommendations are the same.

To do 150 minutes of activity in a week, you could do 30 minutes of activity on 5 days of the week. On the 5 days of physical activity, you could do 3 10-minute sessions during the day.

It is important to build this up slowly and at a pace that is comfortable for you. We have some suggestions for the types of activity you could do.

The physical activity guidelines recommend that if you have not been active for a while, a little activity is better than no activity at all. This includes doing some very light activity. Light activity means you can talk and breathe easily at the same time.

As well as doing a certain amount of activity, the DHSC also recommends that you try to do the following:

• Activities that improve muscle strength on at least 2 days of the week.
• If you are at risk of falling, try to do activities that improve co-ordination and balance on at least 2 days of the week.

It can also help to do stretching exercises before and after each session.

For some people, activities that improve muscle strength and balance may be more helpful than aerobic activity. It depends on the stage of cancer or treatment.

A physiotherapist or cancer exercise specialist may be able to give you some advice about which activities are most suitable for you.

If you are doing exercise sessions run by a professional, it is still important to make physical activity part of your daily routine. You could:

• reduce the amount of time you spend sitting or lying down
• choose the stairs rather than the lift when possible, even if it is only part of the way up
• stand up and stretch your legs every 30 minutes if you work sitting down
• walk or cycle shorter distances rather than use the car
• get off the bus a stop earlier or later and walk the extra distance.

The infographic below shows the amount of physical activity recommended for adults. It also suggests ways of doing it.

 

If you feel worried about starting physical activity, it can help to get advice. This might be if you have not been very active before or for a long time. The following professionals and organisations can help you: