How can I physically prepare for cancer treatment?

You can help yourself to get ready for cancer treatment by being physically active. Being more active and exercising is one part of prehabilitation.

You might not have been physically active for a long time and starting now might feel impossible. But it can help to keep in mind that many people who felt the same have managed to do it and felt the benefits.

It is safe and recommended to exercise when you have cancer. It is also important to be more active in whatever time you have before cancer treatment. But you need to do physical activities that are right for you. So, speak to your GP or healthcare team for advice on your situation.

The information on this page is for people about to start cancer treatment. We have information about physical activity for people who have finished treatment.

Read more about exercise and cancer

What is prehabilitation?

Prehabilitation is a programme of advice and support that some NHS hospitals use. It covers three particular parts of your health:

• what you’re eating and your weight

• physical activity or exercise

• mental wellbeing

Find out more about prehabilitation and its benefits

You might be going through a lot when diagnosed with cancer. And focusing on these lifestyle changes might sound overwhelming. Everyone will have different needs and abilities, so do what you can and be kind to yourself.

Don’t hesitate to ask your healthcare team for advice. They will want to help you during this time. 

The video below is about how you can physically prepare for cancer treatment. It is for anyone affected by cancer. The video is one and a half minutes long.

What physical activity and exercise should you do?

It is not possible to have one set of exercise guidelines for everyone with cancer. How much physical activity you can do and at what level differs from person to person.

Being physically active means any movement that uses your muscles and more energy than when you are resting.

Being more active doesn’t have to mean joining a gym or an exercise class. It can also be:

• walking to the shops

• walking up the stairs

• gardening

• dancing to songs on the radio

Where possible, it is more beneficial to do a combination of moderate and vigorous intensity exercises.

Moderate and vigorous intensity exercises

As a guide, physical activity can be of a:

• moderate intensity. This is when you feel warmer and breathe faster, but you can still talk. For example, brisk walking, cycling, gardening or housework

• vigorous intensity. This is when your heart rate rises, you start to sweat and feel out of breath. For example, running, aerobics, fast cycling or other types of exercise

All adults should try to do at least one of or a combination of the following ways of exercising:

• 150 minutes of moderate intensity activity per week. For example, 30 minutes five times per week

• 75 minutes of vigorous activity per week

Strength building exercises

You should also do strength building exercises twice a week. They include:

• carrying heavy shopping bags

• lifting weights

• yoga

• pilates

• swimming

Strength building exercises help build muscle. Building muscle is important before your cancer treatment. Muscle mass is also linked with your diet. So, this is why you need to eat enough protein.

How do physical activity and exercise help?

Cancer and cancer treatments are often compared to running a marathon. In the same way that you should train before a marathon, it is important to increase your physical activity before cancer treatment. This includes surgery, radiotherapy or chemotherapy.

Research shows that you can improve your fitness and build muscle in as little as 2 weeks. So, it is worth being physically active even if there is only a short time before your cancer treatment.

Research has shown that being active can help people with cancer to:

• reduce anxiety and depression

• reduce fatigue by helping you to have more energy

• improve your quality of life during and after treatment

• prevent or improve lymphoedema

• improve general physical functioning

• have better bowel and bladder control

• cope better with treatment

• increase appetite

A healthy weight

Being physically active together with eating a varied diet can help you to keep to a healthy weight. Being underweight can affect how well you cope and recover from treatment. And obesity is linked to 13 different types of cancer.

Read about what you can eat to prepare for cancer treatment

Heart problems and type 2 diabetes

Being physically active and doing exercise reduces your risk of heart problems, type 2 diabetes and stroke.

What you can do to become more physically active

There are small steps you can take to become more physically active.

1. Keep a diary of your physical activity

• Keep a diary of your exercise routine. Track the number of steps you complete each day or how long you have exercised. This can be a great way to motivate yourself when looking back on your progress.

• Set a goal to work towards and track this in your diary. For example, I want to be able to walk 20 minutes without needing to rest. You may start off with 5 minutes, then increase this gradually over time until you have reached 20 minutes.

• Compare your activity during a typical week with that in the guidelines.

• Think about ways that you can be more active.

2. Identify anything stopping you from being active

• Think about what is keeping you from becoming or staying physically active. For example, you might feel tired or lack confidence.

• Think about how you can overcome the barriers that are stopping you.

• Ask for advice from your healthcare team or GP. They can give advice on how to become more active or refer you to local services.

3. Choose an activity that is local and that you would enjoy

• Start small and build up gradually.

• Increase your activity around the house and the number of steps that you do each day.

• Join a local gym, or dance class or exercise group, or go for a walk or a run in a local park.

• Try the free NHS exercise videos including exercises to help you get stronger, pilates and yoga

• Ask a friend or family member to join you. They can offer support and motivation.

4. Stop smoking

• If you smoke, think about the benefits of stopping smoking before treatment. For example, it can reduce your risk of problems after treatment, prevent cancer in the long term and save you money.

• Not smoking will also make it easier to be more physically active without feeling breathless.

• Ask your GP or healthcare team for support in stopping smoking.

5. Treat exercise like your medication

• Be physically active daily and exercise regularly to get the best possible outcomes.

• Plan times of the day throughout the week when it will suit you best to exercise and when you are more likely to do it.

• You may find it harder to be physically active when you start treatment. Speak to your healthcare team or GP for advice.

More information

You can read more about the benefits of physical activity and how you can be more active.

Read more about physical activity