Written by Hannah Hannah Furness is a clinical specialist physiotherapist with over 13 years of experience working in oncology and palliative care. Alongside her NHS work, Hannah has run her own online cancer physiotherapy business @strongerthanphysio since 2020. Her mission is to use physiotherapy to manage the side effects of treatment and empower people to stay strong in body and mind, during and after cancer treatment. Her passion for science and people means she is completely dedicated to every person under her care, to achieve the best possible outcomes.
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Staying physically active during cancer treatment is no longer considered a “nice to have”, but is instead considered a fundamental component of clinical care. Historically, health-professionals would encourage people with cancer to rest, to preserve their energy and prevent themselves from harm.
However over the past decade, the research unequivocally shows us that exercise is essential for achieving the best outcomes of cancer treatment, minimising the side effects of treatment and reducing the risk of recurrence across multiple cancer types, with the strongest evidence for breast (Wilson et al, 2025), bowel (Courneya et al, 2025) and prostate (Ungvari et al, 2025).
The National Cancer Plan for England, published in February 2026, aims to embed prehabilitation and rehabilitation as core components of cancer care, rather than as optional extras. This is a significant milestone, paving the way to make important progress to improve the health and lives of people with cancer.
"Whether you are undergoing treatment yourself or supporting a loved one, the evidence is clear: movement is medicine."
Here is a guide to the benefits of exercise during treatment and how you can practically support yourself or a loved one living with cancer:
Why staying active with cancer is important
Recent research and important clinical trials, including the landmark CHALLENGE study (Courneya et al, 2025), have reinforced that structured exercise isn’t just about feeling better; it can fundamentally change treatment outcomes, by:
Reducing side effects: Physical activity is the most effective non-medication treatment for cancer-related fatigue, while also positively managing anxiety, depression and chemotherapy related cognitive impairments (“chemo brain”).
Protects your heart: Exercise has been shown to minimise the risk cardiotoxicity (heart damage) which is sometimes caused by chemotherapy and targeted therapies (Tranchita et al, 2022).
Improves treatment tolerance: Staying active often supports people living with cancer to tolerate higher doses of treatment with fewer complications, leading to better long-term outcomes. Research shows that preserving body composition, especially muscle mass, helps to minimise the risk of toxicities, such as nausea, vomiting and weight-loss (Jong et al, 2022).
Improves the effectiveness of treatment: Some research supports that exercise may help improve how efficiently cancer treatment works, by improving blood flow and other biological processes (Yang et al, 2022).
Improves survivorship: While various studies have shown exercise can improve survival across many cancer types, the 2025 CHALLENGE data showed a 28% improvement in disease-free survival and 37% lower risk of death for people with bowel cancer who followed a structured exercise program. This study is the first to prove exercise can be used as a life-extending medical intervention and paving the way for future research and changes in practice.
How to stay active with cancer
If you are wanting to start moving with cancer but feel unsure where to start, begin by following the tips below:
- For most people, staying active with cancer is very safe! It is always important to start by speaking to your medical team, to check if there are any specific considerations for you, such as cardiac health, respiratory health, bone health, lymphoedema risk, infection risk and pain management.
- Set yourself some small, achievable goals. Often, we set our minds on large goals but feel unsure how to get there; this can be disheartening and results in disappointment and lack of motivation. Being able to create little “stepping stones” to pave the way from where you are currently, to where you would like to be, is the best way!
- Find a form of physical activity that you enjoy. You may already know what type of movement your body loves most, or this may be an opportunity to find new ways of getting active!
- Habit stack once you have established a regular routine. Once you have been able to introduce some regular movement into your day, you may wish to progress onto something else. Attaching additional exercises to an existing habit often increases our chance of success, for example, walking around the house while taking regular calls, doing heel raises while brushing your teeth, doing squats while waiting for the kettle to boil, or taking a short walk after breakfast or dinner each day.
- Minimise your infection risk by opting for outdoor activities, home exercises, virtual classes or visiting public spaces during quieter times. Swimming pools and public gyms often present a higher risk of infection, therefore taking this into consideration when choosing your physical activity is always encouraged.
If you are someone who is already physically active and looking to optimise your routine, it may help to consider the NHS recommendations (2024) which apply to the general population, including those living with cancer:
Aerobic/Cardiovascular Activity: 150 minutes of moderate activity per week. For example, brisk walking, cycling or swimming.
Resistance/Strength Training: 2 to 3 sessions per week. For example, bodyweight squats, resistance bands or free weights.
Flexibility/Stretching: 2 or more days per week. For example, home stretching routine, Yoga or Tai Chi.
Balance: 2 or more days per week. For example, home balance routine, Yoga or Tai Chi.
Top Tip from Hannah:
Our motivation, energy and mood fluctuate from day-to-day, therefore establishing a routine gives you the best chance of success. Starting with 150 minutes may not feel possible, so remember that doing something is always better than doing nothing. Start small and build gradually as your body feels able to.
How to support a loved one stay active with cancer
Supporting someone you love through treatment can be challenging, with the aim of balancing encouragement and empathy. Here are some tips on how you can be a supportive and effective "activity partner":
Be in charge of the logistics:
Cancer treatment can be exhausting and the energy required to make daily decisions can be difficult. You can support the mental load by:
Helping to research and find the right physical activity for your loved one - check out services in your local hospital, gym, community or look at charities such as TrekStock, Future Dreams, Maggie’s Centre or 5K Your Way.
Helping purchase, wash or pack their exercise gear (clothes, shoes, water bottle, towel, equipment)
Helping with transport to and from the class, venue or starting line - sometimes the hardest part is getting out and getting started!
Support a flexible mindset
Sometimes, when we set ourselves goals and feel unable to manage these on more challenging days, it can impact our motivation, mood and sense of achievement. It can help to have different options, for “good days” (such as a 30 minute walk, exercise class or gym session) and “bad days” (such as bed yoga, home stretching routine or a short walk down the road). Giving permission to make a different choice and validating their fatigue by supporting with a low-energy alternative is key to maintaining momentum, consistency and progress.
Make it feel social, a not like a chore
Sometimes, simply being asked "did you do your exercises?" can feel confronting and upsetting, especially if your loved one is struggling with energy, motivation or consistency. Opt instead for questions such as "I’d love some fresh air, would you walk to the end of the road/to the park with me?" or "I found this gentle 10-minute yoga video, do you want to try it together in the living room?".
Consider their safety
You can offer valuable support by helping your loved one listen to their body. If they experience any clear ‘Red Flags’ such as chest pain, dizziness or sudden, unexpected shortness of breath, encourage them to stop immediately and contact their medical team for advice. Otherwise, you can generally support them to exercise to the right level by using the ‘Talk Test’. During exercise, your loved one should be working hard enough to feel warm and sweaty, but still be able to carry on a brief conversation. If they are still able to sing a song, they may be able to work a little harder (as long as they feel comfortable and are not experiencing any red flags!)
Celebrate the wins - no matter how big or small!
Recognising the milestones, no matter how small they may seem, is fundamental for progress and motivation. Sometimes, a simple hug and “well done” may be enough to recognise the moment. Other ideas may include:
- Taking photographs of significant achievements
- Keeping a diary/blog to reflect how far your loved one has come
- Tying personal experiences into physical goals can also serve to create a meaningful moment, such as visiting a special place or walking to a beautiful view-point.
- Creating new traditions may also help build and maintain momentum, for example, playing a favourite song or enjoying a favourite drink or snack, to mark an achievement.
In summary…
Physical activity can help to empower people to stay strong in body and mind during cancer treatment; a time when many things may feel out of their control. Research shows us that movement is medicine and we anticipate that exercise will be a key component of cancer care over the coming years.
Taking the time to find the right type of activity, social support and equipment for you and your loved one is key! Each person’s experience of cancer is very personal, which is why your exercise routine and rehabilitation should be too.
Remember to speak with your medical team about staying active with cancer, to ensure you are aware of any considerations or limitations for your own circumstance.
If you or a loved one would like further support with staying active during treatment, please get in contact with Hannah on her website (www.strongerthan.co.uk), Instagram (@strongerthanphysio) or by email (hannah@strongerthan.co.uk).
If you’d like a chance to win a pink movement set from Amp Wellbeing, alongside personalised 1:1 online cancer physiotherapy support with Hannah, you can enter here.
Resources
www.trekstock.com
www.futuredreams.org.uk
https://www.moveagainstcancer.org/5k-your-way/
https://www.maggies.org/
References
Courneya, K.S., Vardy, J.L., O'Callaghan, C.J., et al. (2025) 'Structured Exercise after Adjuvant Chemotherapy for Colon Cancer', New England Journal of Medicine, 393(1), pp. 13–25. doi: 10.1056/NEJMoa2502760.
de Jong, C., et al. (2022) 'The association between skeletal muscle measures and chemotherapy-induced toxicity in non-small cell lung cancer patients', Journal of Cachexia, Sarcopenia and Muscle, 13(3), pp. 1554–1564. doi: 10.1002/jcsm.12967.
Department of Health and Social Care and NHS England (2026) The National Cancer Plan for England: delivering world class cancer care. [CP 1500]. London: DHSC. Available at: https://www.gov.uk/government/publications/national-cancer-plan-for-england (Accessed: 30 March 2026).
NHS (2024) Physical activity guidelines for adults aged 19 to 64. Available at: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/ (Accessed: 30 March 2026).
Tranchita, E., et al. (2022) 'The Beneficial Role of Physical Exercise on Anthracyclines Induced Cardiotoxicity in Breast Cancer Patients', Cancers, 14(9), p. 2288. doi: 10.3390/cancers14092288.
Ungvari, Z., et al. (2025) 'Exercise and survival benefit in cancer patients: evidence from a comprehensive meta-analysis', GeroScience, 47(3), pp. 5235–5255. doi: 10.1007/s11357-025-01647-0.
Wilson, O.W.A., et al. (2025) 'The Effects of Post-diagnosis Recreational Aerobic Exercise among Breast Cancer Survivors: A Systematic Review/Meta-Analysis', Cancer Epidemiology, Biomarkers & Prevention, 34(8), pp. 1252–1263. doi: 10.1158/1055-9965.EPI-24-1798.
Yang, L., et al. (2021) 'Effects of Exercise on Cancer Treatment Efficacy: A Systematic Review of Preclinical and Clinical Studies', Cancer Research, 81(19), pp. 4889–4895. doi: 10.1158/0008-5472.CAN-21-1258.