When to exercise again after cancer: a comprehensive guide
Exercise after cancer is an important aspect of recovery and improving your energy balance. Although it may be tempting to take rest after intensive treatment, studies show that exercise helps improve physical and mental fitness, and reduce fatigue. In this article, you will read about the main factors affecting exercise after cancer, the challenges involved, and get three practical tips to start exercising and moving.
Key factors in exercise after cancer
- Consult with your doctor or healthcare provider
Before you start exercising, it is essential to discuss this with your healthcare provider. Your treating doctor or oncology physiotherapist can advise you on when and how to safely start physical activities again. This is important to avoid doing too much too soon or overexerting yourself.
- During treatment
In some cases, you can start light exercise, such as walking or stretching, as early as during your treatment. This can help maintain your energy, reduce fatigue and support a positive mood. However, the intensity should remain low and tailored to your fitness and energy levels.
- Immediately after treatment
In the first few weeks after surgery, chemotherapy or radiotherapy, your body can still be very fragile and exhausted. It is normal to mainly rest during this period. After a few weeks, you can slowly start light activities such as walking, and gradually add more exercise.
- 6 to 8 weeks after treatment
For many people, this is a period when they can gently begin slightly more intense exercise, such as swimming, yoga, or light strength training. The most important thing is to listen to your body and build up your activity in a way that suits you. - After 3 months
As your recovery progresses well and you feel stronger, you can slowly increase the level of your sports activities. Try to find a balance between exercise and rest. By listening to your body and taking small steps, you can work on your physical fitness in a safe way. - Long-term recovery
After about six months to a year, depending on your treatment and recovery, you can often fully return to your normal sports activities. But even then, it is important not to overexert yourself and to seek help if you still have symptoms, such as fatigue or pain.
Challenges and considerations when exercising after cancer
Exercising after cancer also brings challenges. The physical and mental fatigue caused by treatment can make it difficult to stay active. Yet it is precisely in this situation that exercise is important. Research shows that both endurance and strength training can help reduce fatigue symptoms
You should also be aware of possible side effects such as muscle pain, shortness of breath or dizziness. It is essential to adapt your activities to your condition and seek medical guidance if you are unsure about what you can do.
Three practical tips
The World Cancer Research Fund has developed a handy brochure on exercise and sports during and after cancer. Herewith 3 handy tips on starting exercise after cancer. You can find a link to the brochure below this article:
🚶♀️Begin with moderate activities
Try to do at least 30 minutes of moderate-intensity exercise daily, such as walking or cycling. This helps maintain your fitness level without putting too much strain on your body.
❤️ Listen to your body
Start at your own level and build up your exercises slowly. It is normal to experience some muscle soreness, but avoid overexertion by taking adequate rest between workouts.
👩🏾⚕️Zoek expert help
An oncology physiotherapist can help create an exercise plan tailored to your specific situation. This will help you move safely and improve your condition step by step.
Use the cancer referral guide to find professional counselling near you.
Table: exercise advice after cancer
| Type of training | Frequency | Content | Benefits |
|---|---|---|---|
| Endurance training | 3x a week, 30 min. | Moderate intensity | Improves stamina, reduces fatigue |
| Strength training | 2x weekly, 30 min. | 2-3 sets of large muscle groups | Strengthens muscles, improves overall strength |
Conclusion
Exercising after cancer is not an easy task, but it is an important part of the recovery process. By starting gradually and tailoring your efforts to your capabilities, you can regain your strength and energy step by step. Professional guidance and following a personal exercise plan can help you exercise safely and effectively.
How the free Healthy Chronos app helps you exercise after cancer
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Frequently asked questions about exercising after cancer
It depends on your personal condition and recovery. It is important to consult with your doctor or physiotherapist.
Yes, provided you exercise under the guidance of an oncology physiotherapist and tailor your activities to your abilities.
Yes, research shows that exercise can help reduce fatigue symptoms.
It is recommended to do endurance training three times a week and strength training twice a week.
Yes, overexertion can lead to symptoms. It is important to tailor your efforts to your ability to recover.
Walking, cycling and swimming are often good options because they have little impact on your body.
Yes, protein-rich foods can contribute to muscle building and recovery after exercise.
You can find an oncology physiotherapist through your hospital or specialised websites such as referral-guide-cancer.co.uk
