3 Gentle Exercises for People Going Through Chemotherapy
By By Sarah Klein. Medically Reviewed by Scott Haak, PT, DPT, MTC, CSCS,
2 days ago
Yoga is not only a great workout, but it's also calming, which can be helpful if you're undergoing chemotherapy. Getty Images
When you're going through chemotherapy, exercise may be the last thing on your mind. But it might actually help you manage the side effects of treatment.
Indeed, oncology providers encourage regular exercise for people undergoing cancer treatment , according to a May 2022 recommendation from the American Society of Clinical Oncology. For some types of cancer, researchers found that physical activity was linked to improvements in quality of life during chemo.
"The biggest benefit for most people is helping manage fatigue," says Nancy Campbell , a clinical exercise physiologist at the Dana-Farber Cancer Institute Zakim Center in Boston, an American Council on Exercise (ACE) certified personal trainer, and an American College of Sports Medicine (ACSM) certified cancer exercise trainer. That might sound counterintuitive, she says. "People think: ‘I'm exhausted. Why would I want to exercise?'"
It can sometimes take a little persuasion, Campbell says, but a consistent exercise regimen can pay off. Strong scientific evidence shows that three weekly 30-minute cardio sessions can reduce cancer-related fatigue, according to the ACSM. Some people might even benefit from more exercise. The recommendations for how much exercise to get during cancer treatment are the same as for any adult: at least 150 minutes of moderate-intensity cardio a week (think of that as 30 to 60 minutes of activity a day, five days a week) and two days a week of resistance training.
Keep in mind that everyone's treatment (and response to exercise) is different, so always talk to your care team before starting to work out during chemotherapy. Your unique plan will vary depending on your diagnosis and treatment, how active you were before cancer, and where you are in your current chemo cycle, Campbell says.
But once you're cleared and ready to try some gentle exercise, here are three ways to start.
1. Walking
Campbell recommends starting with a short walk , like to the end of your driveway and back. When that feels good, you can walk to the neighbor's driveway and back. Building up in time and distance incrementally allows you to scale back or progress as you need to, she says.
If your treatment is cyclical, you can do shorter walks during a treatment week and increase your distance and intensity as your side effects ease up, Campbell notes. "Your routine doesn't look the same every single week when you're on chemo," she says.
2. Yoga or Stretching
Yoga will give you some cardio and strength work, but it also has the added benefit of being meditative and calming, which might soothe your nerves during treatment, Campbell says. "It can provide a quiet time to turn inward for a lot of people," she says.
And you don't have to go to a studio, either. Try following along with a yoga video on YouTube or doing some gentle stretches on the couch . "It doesn't have to be this very formal thing to keep the body limber," Campbell says.
3. Strength Training
Loss of muscle mass is another common symptom of cancer treatment, and you may be able to slow the decline with strength training , according to Campbell. This is especially important for people in their sixties or older, when it's harder to regain muscle, she adds.
You don't have to go to a gym, and you don't even need weights: Try body-weight exercises , or use household items like soup cans or water bottles in place of dumbbells, Campbell says.
Start with one set of 5 to 10 reps of just three or four exercises that target your major muscle groups, and build up from there when you feel ready for more, she says.
She recommends always incorporating the following:
A type of squat (like a wall squat or a chair squat)
A pushing movement (like a wall or countertop push-up )
A pulling movement (like a bent-over or upright row )
Exercises like these could help you build strength while on chemotherapy.
How to Get Started
It might take some trial and error to discover the types of activity you enjoy and have enough energy for. An exercise physiologist or certified personal trainer who has experience working with people going through chemo can take some of the guesswork out of the process.
In general, these tips can help you ease into an exercise routine.
Start slowly. Begin with just a few minutes of activity and build up gradually, depending on what you feel ready for.
Break it down. You don't have to get all your activity for the day at once. Take frequent breaks between short stints of exercise. "I remind people it could be 10-minute bouts," Campbell says. "How you accumulate it doesn't matter. There's no amount of exercise that's too little."
Be mindful of balance. "One common side effect with chemotherapy is numbing or tingling in the hands and feet, so it can make balance an issue," she says. Skip the muddy hike or icy sidewalk in favor of walking inside a mall or big box store, she says, or try a stable cardio machine like an elliptical or stationary bike if you have access to one.
Try something new. The ways in which you were active before chemotherapy might no longer feel good, Campbell says. Rather than being hard on yourself, try new options until you find something that feels better. Maybe it's an activity you never considered before, like tai chi , a class you would have previously discounted, like chair-based yoga, or something more joyful, like turning on your favorite song and dancing around your living room. "Be kind to yourself in this process," Campbell says.
The Takeaway
Even during chemotherapy, light exercise can boost your energy and help you deal with side effects. Walking, yoga, and gentle strength training can benefit your overall well-being and improve your quality of life. To start, consider small, consistent activities that feel good to you and adapt them as necessary. Just be sure to clear your exercise plan with your care team beforehand.
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Sources
Ligibel JA et al. Exercise, Diet, and Weight Management During Cancer Treatment: ASCO Guideline. Journal of Clinical Oncology . May 16, 2022.
Scott Haak, PT, DPT, has been a member of the Mayo Clinic staff since 2000. Dr. Haak serves as faculty for the Sports Medicine Fellowship program at Mayo Clinic Florida. He is certified by the NSCA (National Strength and Conditioning Association) as a CSCS (Certified Strength and Conditioning Specialist), is a Certified USA Weightlifting Coach and Certified USA Football Coach, and possesses a MTC (Manual Therapy Certification) from the University of St. Augustine for Health Sciences.
Haak is an exercise enthusiast and enjoys running, weightlifting, and sports performance training. He is the president and director of coaching of a youth tackle football organization, JDL Providence Football, and currently coaches high school football and weight lifting.
Sarah Klein is a Boston-based health journalist with over 15 years experience in lifestyle media. She has held staff positions at Livestrong.com, Health.com, Prevention , and Huffington Post. She is a graduate of the Arthur L. Carter Journalism Institute at New York University, and a National Academy of Sports Medicine–certified personal trainer. She moderated a panel on accessibility in fitness at SXSW in 2022, completed the National Press Foundation's 2020 Vaccine Boot Camp, and attended the Mayo Clinic's Journalist Residency in 2019.
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