How to Exercise with Cancer — Supporting Recovery and Wellbeing Through Movement (Hills District)

If you or someone you love is living with cancer — whether currently in treatment, recently completed treatment, or managing cancer as a long-term condition — and you live in Norwest, Bella Vista, Castle Hill or the wider Hills District, this post is for you. Exercise and cancer is a topic that has been transformed by research over the past decade. The evidence no longer supports the idea that cancer patients should rest and conserve energy. It supports, compellingly and consistently, the idea that appropriate exercise during and after cancer treatment improves outcomes, reduces treatment side effects, supports recovery, and in several cancer types, is associated with improved survival.

This is not a marginal finding. It is one of the most significant developments in cancer care of the past generation — and most people living with cancer have never been told about it.

What the Evidence Shows

The research on exercise and cancer has accumulated rapidly and the findings are remarkable:

• Regular exercise during and after cancer treatment is associated with reduced cancer-related fatigue — the most commonly reported and most debilitating side effect of cancer treatment
• Exercise reduces anxiety and depression in cancer patients and survivors — both of which are common and significantly affect quality of life
• Strength training and aerobic exercise preserve muscle mass during treatment — important because cancer-related muscle loss, known as cachexia, is associated with worse treatment tolerance and outcomes
• Exercise improves immune function — relevant both during treatment and in the recovery and surveillance phases
• Regular physical activity after treatment is associated with reduced risk of recurrence in several cancer types — including breast, colorectal, and prostate cancer — with reductions in recurrence risk of 30 to 40 percent in some studies
• Exercise improves cardiovascular health in patients receiving cardiotoxic chemotherapy agents — protecting heart function during and after treatment
• Physical activity is associated with improved treatment completion rates — patients who exercise are better able to tolerate the full course of chemotherapy or radiation

Exercise in cancer care is no longer considered complementary in the peripheral sense. Leading cancer organisations internationally — including Cancer Australia and the Clinical Oncology Society of Australia — now include exercise as a standard component of cancer care, not an optional extra.

Understanding Cancer-Related Fatigue — And Why Exercise Helps

Cancer-related fatigue is different from ordinary tiredness. It is a profound, persistent exhaustion that is not relieved by rest, affects the majority of people during active cancer treatment, and continues for months or years after treatment in many survivors. The instinct — and often the advice given — is to rest. The research consistently shows this makes fatigue worse, not better.

Exercise is the most effective evidence-based intervention for cancer-related fatigue. This counterintuitive finding is well-replicated across multiple cancer types and treatment modalities. The mechanisms are multiple — exercise improves cardiovascular efficiency, preserves muscle mass, regulates inflammatory markers elevated by cancer treatment, improves sleep quality, and produces the neurobiological changes that reduce the experience of fatigue. Starting gently and progressing gradually, even when fatigue is significant, produces meaningful improvements for most people.

Different Cancer Types — Different Considerations

Exercise recommendations in cancer are not one-size-fits-all. The type of cancer, the stage, the treatment being received, and the individual’s overall health all influence what exercise is appropriate. Some specific considerations:

Breast cancer — one of the most extensively researched areas in exercise oncology. Resistance training is particularly important for women receiving hormone therapy, which accelerates bone density loss and muscle loss. Exercise also reduces lymphoedema risk in women who have undergone axillary lymph node dissection — though specific upper limb exercise guidelines apply and should be followed carefully.

Prostate cancer — hormone therapy (androgen deprivation therapy) causes significant muscle loss, bone density reduction, fatigue, and metabolic changes. Resistance training is the primary evidence-based exercise intervention and produces significant improvements in all of these side effects. Exercise also appears to directly slow prostate cancer progression in some studies.

Colorectal cancer — regular physical activity is associated with one of the strongest reductions in recurrence risk of any cancer type. Exercise before, during, and after treatment improves surgical outcomes, treatment tolerance, and long-term prognosis.

Blood cancers — leukaemia, lymphoma, myeloma — exercise during and after treatment is safe and beneficial, though precautions around immune suppression, anaemia, and bone involvement require careful programming. Medical guidance on exercise restrictions during periods of significant immune compromise is essential.

Lung cancer — exercise improves respiratory function, exercise capacity, and quality of life. Pulmonary function limitations affect exercise prescription and require careful assessment and progression.

What Exercise Looks Like During Active Treatment

Exercise during active cancer treatment — chemotherapy, radiation, or a combination — requires significant modification from a standard program. The guiding principles are:

• Start low, go slow. Treatment-related fatigue, anaemia, immune suppression, and other side effects mean that the appropriate starting intensity is much lower than it would be for a healthy adult. The goal is to maintain some level of physical activity, not to achieve fitness gains.
• Listen to the body. On days when treatment side effects are significant — nausea, severe fatigue, fever — rest is appropriate. Exercise is resumed when the body allows, not on a rigid schedule.
• Prioritise consistency over intensity. Even short, gentle sessions — 10 to 15 minutes of walking or light movement — provide meaningful benefit when done consistently. The accumulation of regular gentle activity is more valuable than occasional more intense sessions.
• Avoid exercise during periods of immune suppression — when neutrophil counts are very low (neutropenia), the infection risk from public exercise environments is significant. Home-based or private studio exercise is appropriate during these periods.
• Monitor for signs that require medical attention — unusual shortness of breath, chest pain, significant dizziness, or fever during exercise warrant immediate medical contact.

Our personal trainers in Bella Vista work with cancer patients and survivors with sensitivity, experience, and close communication with their medical team — providing the individually designed exercise support that makes a genuine difference to treatment experience and recovery.

Exercise After Cancer Treatment — The Recovery Phase

The period after active treatment ends is often described by cancer survivors as one of the most psychologically challenging phases — the support structures of treatment are withdrawn, the fear of recurrence intensifies, and the body is recovering from the cumulative effects of months of treatment. This is precisely when structured, supervised exercise is most valuable.

In the recovery phase, exercise goals can be more ambitious:

• Progressive strength training to rebuild the muscle mass lost during treatment
• Cardiovascular conditioning to restore exercise tolerance and energy levels
• Bone density work — particularly important for patients who received hormone therapy, corticosteroids, or radiation near bone
• Body composition recovery — rebuilding lean mass and reducing treatment-related fat gain
• Psychological recovery — the structure, social connection, and sense of agency that regular exercise provides are particularly valuable in the post-treatment phase

How Ryoga Supports Cancer Recovery

Our Ryoga stretch and mobility classes offer specific benefits for people living with and recovering from cancer. The gentle, progressive movement, deliberate breath work, and nervous system regulation that Ryoga provides supports both physical and psychological recovery in ways that complement strength and cardiovascular training. Many cancer patients and survivors find that Ryoga provides a safe, nurturing space to reconnect with their body after the physical and emotional experience of treatment — building body confidence, reducing anxiety, and supporting the sense of physical restoration that is so important in recovery.

Ryoga also directly addresses some of the specific physical consequences of cancer treatment — tight chest muscles from mastectomy or radiation, shoulder restriction from lymph node surgery, spinal stiffness from prolonged periods of reduced activity. These are areas where gentle, skilled mobility work can produce meaningful and welcome improvements.

Find out more about Ryoga — yoga and stretch classes in Baulkham Hills.

Working With Your Oncology Team

Exercise in cancer care works best as part of a coordinated approach with your oncologist, oncology nurse, GP, and allied health team. At Focus Health & Fitness, we actively encourage open communication with the full care team and are happy to provide exercise program documentation to treating clinicians. The more your medical team knows about your exercise program, the more effectively they can support it — and the more your exercise program can be tailored to complement your medical treatment.

Before beginning a new exercise program during or after cancer treatment, always discuss it with your oncologist or GP. They will advise on any specific precautions, restrictions, or monitoring requirements relevant to your cancer type and treatment.

A Note for Family Members and Carers

Supporting someone through cancer treatment is one of the most demanding experiences a family member can face. If your loved one is interested in exercise as part of their recovery, your encouragement and support is one of the most valuable things you can offer. Research consistently shows that social support is a significant predictor of exercise adherence in cancer patients — knowing that someone cares about their participation makes a meaningful difference.

Family members are always welcome to accompany clients to sessions at Focus Health & Fitness, and we understand that the journey affects the whole family, not just the individual in treatment.

Serving Cancer Patients and Survivors Across the Hills District

We work with adults living with cancer, currently in treatment, recently completed treatment, and in long-term survivorship from Norwest, Bella Vista, Castle Hill, Glenhaven, Kellyville, Rouse Hill and surrounding suburbs. If you or someone you love would benefit from safe, supervised, expertly guided exercise as part of cancer care or recovery, we would be honoured to help.

Book a free consultation with our team here.

Health and happiness,
Ryan Fraser

Disclaimer: This post is for general educational purposes only and does not constitute medical advice. Exercise during and after cancer treatment must be undertaken in close consultation with your oncologist, GP, and relevant specialists. Exercise recommendations vary significantly by cancer type, stage, and treatment. Always seek individualised medical guidance before beginning or modifying an exercise program during cancer care.

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