Exercising After Cancer Recovery: My Journey Back to Strength
My (Lack of) Fitness Background
I have never been someone who exercised consistently, but after my cancer diagnosis, I made radical changes throughout my life, and exercise was one of them. Post-surgery, I couldn’t do much of anything for weeks—standing, cooking, even simple daily tasks were impossible. Slowly, within a couple of months, I was able to return to everyday movement. Joining the YMCA became a lifeline—not only for my health but also because they cared for my “wildflowers” (my kids) while I worked on rebuilding my strength.
Why Exercise Matters After Cancer
I began researching the impacts of exercise and discovered how important exercise is for cancer survivors. Strength training helps maintain muscle mass, reduces treatment-related fatigue, and improves daily function—benefits that feel especially powerful after treatment.
Studies also show that higher muscle strength and better cardiorespiratory fitness are linked to lower risks of cancer recurrence and improved overall survival. In other words, moving your body after cancer isn’t just about recovery—it’s an investment in your future health.
Building a Foundation: Nutrition, Rest & Hydration
From my own journey, I believe cancer survivors should prioritize:
Protein/healthy fat intake to rebuild and support muscle
Hydration to aid energy and recovery
Restful sleep to allow the body to heal
Everyone’s path will look different depending on treatment history, but these foundations support all forms of exercise.
My Personal Fitness Journey After Cancer
The first intentional movement I added was low-impact cardio—short treadmill walks and later gentle indoor cycling. From there, I eased into light strength training using the lowest weight settings on the machines. I focused on slow, steady progress, increasing intensity only as my body allowed.
Six months later, I can now lift up to 40 pounds on arm machines and press up to 100 pounds on the leg machines. I also sprinkle in yoga for flexibility and balance.
My Current Fitness Routine
Today, I follow a simple schedule that feels restorative without being overwhelming:
Strength training twice a week
Yoga class once a week
It’s enough to challenge my body while leaving room for rest and family. Some weeks I do a little more, some weeks less, and I’ve learned that’s okay. The point isn’t perfection—it’s creating a routine that supports healing and keeps me moving forward, one step at a time.
Practical Tips for Returning to Exercise After Cancer Treatment
Start with medical clearance and personalized advice from your care team.
Begin gently with 5–15 minute walks, increasing gradually.
Start with low-impact cardio like cycling, swimming, or walking.
Incorporate resistance training twice weekly using bodyweight, bands, or light machine settings.
Prioritize good form before adding weight.
Aim for lighter loads with higher reps (12–20 reps) and build over time.
Support recovery with protein, hydration, and quality sleep.
Listen to your body—if you feel dizzy, extremely fatigued, or in unusual pain, pause and consult your care team.
Final Thoughts
Recovering from cancer is both a physical and emotional journey. Exercise has become more than just a way to rebuild strength—it’s a reminder that my body is still capable of healing, growing, and thriving. If you’re starting this path, move slowly, lean on your care team, and celebrate every small step forward.
Further Reading:
1: https://www.cancercenter.com/community/blog/2024/03/strength-training-and-cancer
2: https://www.thehealthy.com/exercise/news-cancer-death-risk-exercise-study/