Navigating breast cancer is a journey that touches every part of your life—physically, emotionally, and mentally. While treatments such as surgery, chemotherapy, radiation, and hormone therapy are essential, staying active can significantly enhance recovery, reduce the risk of recurrence, and improve quality of life.
This practical, uplifting guide blends expert insights with real survivor feedback to help you move forward with confidence. Whether you are newly diagnosed, in treatment, or post-treatment, even small movements can make a powerful difference.
The Science Behind Movement
Lower Risk of recurrence: Regularly engaging in 150 minutes of moderate exercise per week can lower post‑menopausal breast cancer risk by about 20–30 %.
Improved survival: For those diagnosed, moderate activity—such as just one hour of walking a week—can decrease mortality by approximately 24%.
Biological benefits: Regular activity helps normalise harmful hormones (oestrogen, insulin, IGF-1, leptin), reduces inflammation and oxidative stress, and enhances immune function—all of which contribute to a lower risk of cancer progression.
Enhanced treatment outcomes: Combining aerobic and strength training is effective in improving the quality of life among survivors, as well as significantly reducing fatigue, depression, and improving emotional well-being.
What Exercises Work—and Why
1. Aerobic (Cardio)
Examples: Walking, swimming, cycling, or dancing
Benefits: Eases fatigue, boosts mood, and supports heart & lung health during treatment
Tips: Short bouts count toward weekly goals. Try three 10-minute walks daily.
2. Resistance Training
Examples: Bodyweight exercises, resistance bands, light weights
Benefits: Builds muscle and bone density, and helps manage lymphedema, joint pain, fatigue,
and other side effects associated with cancer treatment.
Tips: Aim for at least two sessions per week, targeting the main muscle groups, with 1–3 sets of 6–15 reps. Start light and progressing gradually.
3. Flexibility and Balance
Examples: Yoga, Pilates, and stretching
Benefits: Improves mobility, reduces stiffness, and supports mental health.
Tips: Gentle stretching or yoga can be beneficial in treatment or during low-energy days.
Safety First: Getting Started the Right Way
Start small: After surgery or during intense treatment, begin with gentle movement, short walks, or seated stretches, and build up slowly as stamina improves.
Consult your care team: Always check with your doctor before starting resistance or cardio exercises, especially if you are at risk of lymphedema, have bone concerns, or have a compromised immune system.
Listen to your body: Watch for warning signs, such as dizziness, shortness of breath, or unusual pain, which indicate when to rest or reduce your effort.
Choose low-impact: if you’re managing bone density loss, consider swimming or stationary biking.
How to Build a Sustainable Routine
Set flexible goals: Start with manageable, clear, and adaptable goals. Aim for 150–300 minutes of moderate aerobic activity per week, along with at least two resistance training sessions.
Track your progress: Use journals or an app to stay motivated and engaged.
Mix it up: Alternate between walking, yoga, strength training, and swimming to keep activities interesting and easier to stick to.
Find support: Exercise with a friend or join an in-person or virtual class for motivation and support.
Tips to Stay on Track
Celebrate small wins: reward yourself with a relaxing bath or a favourite healthy meal.
Listen to your body: Discomfort and exhaustion are cues to respect your limits and to rest, not to push through.
Stay connected: Forums and online communities provide a safe space for relatable advice and inspiration.
Combine treatments: Pair resistance with aerobic training for the best outcomes.
Get personalized support: Work with a CETI OncoVie Cancer Exercise Specialist (CES) to create a tailored, safe routine post-surgery.
Final Thought- Exercise after a breast cancer diagnosis isn’t about doing more—it’s about doing what feels right, safely and consistently. Even small steps matter.
Each movement is a step toward reclaiming your strength, improving your mood, and embracing healing on your terms. You’re not just surviving—you’re reclaiming your strength, one step at a time.
Connect with Vanessa:
Instagram: @womenswellnesswithcancer
Facebook: Women’s Wellness with Cancer
M.A.S.K. Personal Training – www.mask-pt.com
Until next time stay awesome!
Vanessa x
