A recent landmark study highlighted the powerful role exercise can play in cancer care, showing that regular movement not only enhances overall well-being, but also reduces cancer recurrence and death. While these breakthrough findings are encouraging, adding exercise to your routine can feel challenging, especially on top of managing a cancer diagnosis. We know starting something new during a difficult time isn’t easy, so below are some approachable ways to start adding more movement into your routine.

 As always, consult your care team before beginning any new exercise regimen to make sure it aligns with your individual health needs and conditions.

1) Start simple and small

If you’re not typically active, start simple and small with something like walking. Walking is an accessible and low-impact way to ease into movement. Dana-Farber Cancer Institute’s Dr. Jennifer Ligibel says, “ Walking is almost always safe as long as it doesn’t cause harm.” Breast oncologist Dr. Eleanora Teplinsky recommends slowly building up your strength and endurance with walking. She suggests, “Walk to your mailbox and back, maybe you walk down the block and back. It may even be picking up one-pound weights or walking with ankle weights. Any movement is better than no movement.”

Evidence-based guidance powered by NCCN Guidelines®

Personalized treatment plans shaped by the latest oncology standards—tailored to your diagnosis.

Get started

View your personalized treatment plan in the Outcomes4Me app

Use your diagnosis to unlock personalized NCCN Guidelines®-aligned recommendations.

Continue in app

New data also supports this. Researchers found that even 4,000 steps a day offered health benefits when compared to just 2,000 steps, so try not to get too caught up in hitting a specific number. The key is finding ways to move a little more than you did previously.

2) Put reminders in your calendar 

Whether you’re in treatment or navigating survivorship, balancing ongoing appointments alongside daily responsibilities can be physically and mentally exhausting. Adding exercise might feel like another item on an already overwhelming to-do list, but time blocking can help make it more manageable. Try scheduling movement into your calendar, like with a medical visit or an important task. By setting aside dedicated time, you’re more likely to follow through. 

If you’re experiencing fatigue from cancer treatment, Dr. Ligibel recommends thinking about what parts of the day you have the most energy and “pay attention to your body to determine what kind of activity you can incorporate based on the symptoms you’re having.” 

3) Find an exercise buddy

Genitourinary oncologist Dr. Atish Choudhury emphasizes the value of social support, noting, “Partners who you might exercise with or make these lifestyle changes with is definitely helpful.” Having someone to walk with, stretch with, or simply encourage you can make big difference and help you stick with your routine. Don’t hesitate to ask friends, family members, or even neighbors to join you. Cancer can often feel isolating, and movement can be a powerful way to reconnect with others and with yourself. Whether it’s a short walk together or a virtual yoga session, shared activity can provide motivation, accountability, support, and a sense of community.

4) Try group fitness

If you’d like to use your workout time as personal time, but still want the motivation and energy of a communal environment, group fitness (virtual or in-person) can be a great option. Many studios offer an introductory offer where your first class is either free or discounted, which can be a fun way to explore new workouts like pilates, yoga, or barre without committing to a membership. 

Before trying any new workouts, it’s important to consult your care team because some exercises may not be suitable for your health conditions. For example, any movement that requires twisting or heavy weight-bearing may not be appropriate for people with bone metastases. “Bone metastases can be complicated, especially in weight-bearing places like the hip, thigh, or back. You want to be careful with things like yoga where you’re doing a lot of twisting. You want to be mindful about the weight you put on a bone that may be compromised, especially if it’s your hip or thigh,” says Dr. Ligibel. 

5) Get creative with how you move

Exercise doesn’t have to mean traditional workouts. Gardening, dancing to your favorite music, gentle stretching while watching TV, or even doing household chores at a slower, intentional pace all count as movement. Dr. Ligibel suggests, “Do things that make you happy; the kind that you’re going to enjoy and stick with. It’s all about persistence and sustainability.” When you discover what movement helps you feel your best, it becomes easier to incorporate into your daily life in a way that feels natural and sustainable.

As always, if you would like to connect with an Outcomes4Me oncology nurse practitioner at no charge through the Outcomes4Me app, just use the “Ask Outcomes4Me” button.