A cancer diagnosis can be overwhelming, and during treatment, maintining physical activity might feel like the last thing on your mind. However research has shown that staying active during and after cancer treatment can have profound benefits, including improved physical and emotional well-being.

Here in the U.K., leading health organisations recommend that people with cancer engage in safe and tailoreds exercise programs to aid recovery and enhance their quality of life.

I will explore the latest UK guidelines, some free specialised programs that support cancer patients and survivors and  also what I offer.

Why Exercise Matters: Physical activity has been shown to:

• Reduce cancer- related fatigue – this being one of the most common side effects and complaints of treatment.

• Improve mental health – Exercise releases feel good hormones and can help you manage stress, anxiety, and depression.

• Support your immune system – Exercise has been linked to an improved immune function.

• Help maintain your strength and mobility – Keeping active can reduce muscle loss and stop you getting stiff and achey joints.

• Reduce your risk of recurrence – Research suggests that physical activity can improve long-term outcomes for some cancers.

According to Macmillan, physical activity can reduce cancer-related fatigue by up to 50%, there is also evidence to suggest that it can help reduce chemotherapy and radiotherapy side effects.

The UK’s Chief Medical Officers’ guidelines encourage people living with cancer to be as active as their condition and treatment allows. General recommendations are:

• 150 Minutes of moderate intensity activity per week (brisk walking, dancing, cycling, swimming)

• Strength training exercises at least twice each week (resistance bands, bodyweight)

• Flexibility and balance training to support your mobility and reduce the risk of falls.

It is important to consult your multidisciplinary team, doctor or cancer exercise specialist before starting something new, especially if you are undergoing treatment or recovering from surgery.

The Moving Through Cancer initiative (2023) found that physical activity can improve survival rates and quality of life for cancer patients. – Google Moving Through Cancer for some tips and exercise suggestions.

The CANTOO study (2024) showed that exercise helps to reduce inflammation and may slow tumour progression in some cancers.

The Macmillan MOVE MORE report found that cancer survivors who exercised regularly had a 40% lower risk of cancer recurrence compared to inactive survivors.

These findings reinforce that exercise is not just about fitness–it is a vital part of cancer care.

“If exercise was a pill it would be prescribed to every cancer patient.”

“If we had a pill called exercise it would be demanded by cancer patients, prescribed by every cancer specialist, and subsidised by government.”

“Exercise is the best medicine someone with cancer can take in addition to their standard cancer treatments”.

These are words from Dr Prue Cormie written in an article for the Guardian in 2018.

Specialised Exercise Programs for Cancer Patients in the UK.

Here are some of the free and low-cost programs you might be able to access

Maggie’s Centres. Active Against Cancer. Active for Life. 5K Your Way, Move Against Cancer.

We have 2 local 5K Your Way Move Against Cancer Groups local to Clacton. One on Clacton Seafront and one in Harwich. We meet on the last Saturday of each month at Parkrun and usually go for coffee and a chat after our walk, jog, run or cheer. You can visit the website moveagainstcancer.org to find groups local to you. These are free. Please also contact me if you would like to join one of our walks – fi@therapyinmotion.co or visit our FB pages 5K Your Way Clacton Seafront or 5K Your Way Harwich.

I run online movement sessions: Pelvic Floor Health for men after prostate cancer and treatment. Bone Health sessions to build strength in your muscles and support bone health during and after treatment. Breast Cancer rehabilitation after surgery and radiotherapy for breast cancer. My sessions are run on a pay what you find manageable basis. 

Getting Started:

   • Consult your healthcare if your are having treatment

   • Speak to your GP if you have finished treatment before starting a new activity.

   • Start small and listen to your body. Gentle movement, like walking, stretching, chair based exercise, can be a great way to start.

   • Seek specialist support–Work with a cancer rehab-trained fitness professional who understands your unique needs.

   • Join a community– Programs like 5K Your Way Move Against Cancer and Maggie’s also provide a sense of community and support and will help keep you motivated.

Exercise is a powerful tool for those undergoing cancer treatment and those in survivorship. With the right guidance and support, physical activity can improve strength, energy levels and overall quality of life.

Ready to start your exercise journey? You can send me a message, email fi@therapyinmotion.co or give me a call on 07767 384983. I am here to help.