Exercise After Cancer: Benefits & Best Sports for Recovery

For many, a cancer diagnosis once signaled a limited future. But advances in treatment and, increasingly, in aftercare are changing that narrative. While therapy remains paramount, a growing body of evidence underscores the critical role of physical activity in long-term survival and quality of life for those living with and beyond cancer.

The Power of Movement: Beyond Walking

The conventional wisdom has long been to encourage cancer survivors to “move more,” with walking often being the first recommendation. And that remains sound advice. However, emerging research suggests that the variety of physical activity may be just as important as the total amount. A large study published in February 18, 2026, in BMJ Medicine, followed over 111,000 adults for more than 30 years, examining the relationship between different types of exercise and overall survival, as well as deaths from heart disease, cancer and other causes.

The findings are encouraging. Researchers discovered that higher levels of physical activity were linked to longer life, with those who were more active experiencing lower risks of death from all causes. Importantly, the greatest benefits were seen at moderate, achievable levels – roughly 150-300 minutes of moderate exercise per week. Beyond that threshold, the gains tended to plateau, suggesting that extreme workouts aren’t necessary to reap significant, life-extending benefits. This is particularly relevant for survivors navigating fatigue, treatment side effects, or other challenges.

Not All Exercise Is Created Equal

The study didn’t just look at quantity; it also examined the type of exercise. Walking, jogging, cycling, stair climbing, resistance training, racket sports, and even bodyweight exercises were all associated with a lower risk of mortality. Notably, resistance and weight-bearing exercises showed a particularly strong association with lower cancer mortality, highlighting the importance of maintaining and building muscular strength, not just focusing on aerobic fitness.

Exercise During Treatment: A Shifting Paradigm

Traditionally, exercise was primarily recommended after cancer treatment. However, recent research, including guidelines issued by the American Society of Clinical Oncology (ASCO) in 2022, has demonstrated the benefits of staying physically active during treatment. ASCO’s guidelines were based on an analysis of over 100 clinical trials and found that exercise can ease fatigue, anxiety, and depression, improve quality of life, and enhance physical function in patients undergoing chemotherapy, radiation therapy, or surgery.

“The science shows that exercising during cancer treatment eases fatigue, anxiety and depression while improving quality of life and physical function,” explains Karen Basen-Engquist, Ph.D., director of MD Anderson’s Center for Energy Balance in Cancer Prevention and Survivorship. Staying active, she notes, helps patients continue engaging in their regular daily activities.

What Kind of Exercise is Best?

The optimal exercise regimen for someone undergoing or recovering from cancer is highly individualized. It’s crucial to consult with an oncology team or healthcare provider before starting any new program to ensure it’s safe and appropriate. However, some general recommendations include:

• Start Small: Even 5-10 minutes of light activity, such as gentle walking or stretching, can be a positive first step.
• Choose Enjoyable Activities: Whether it’s walking, swimming, yoga, cycling, tai chi, gardening, or even light housework, selecting activities you enjoy increases the likelihood of adherence.
• Listen to Your Body: Some days will be more challenging than others. Rest when needed, but strive to maintain some level of movement when possible.
• Build Gradually: As strength and confidence improve, slowly increase the duration and intensity of activity.

Aerobic and Resistance Training: A Powerful Combination

Both aerobic exercise (like walking or cycling) and resistance training are valuable. Aerobic exercise can improve cardiovascular health and endurance, while resistance training helps build and maintain muscle mass. The National Foundation for Cancer Research suggests aiming for moderate aerobic activities, such as walking, for 20 minutes, 3-5 times per week. Adding in resistance exercise, once comfortable with an aerobic routine, can further enhance benefits.

The Importance of a Holistic Approach

While exercise is a powerful tool, it’s important to remember that it’s just one component of a comprehensive approach to cancer recovery and survivorship. A healthy diet, adequate sleep, stress management, and strong social support are all equally important.

The message is clear: a cancer diagnosis is not a reason to become sedentary. In fact, embracing a physically active lifestyle, tailored to individual needs and abilities, can significantly improve both the quantity and quality of life for those affected by this disease. The benefits extend beyond physical health, positively impacting mental well-being and overall resilience.