Keeping active during and after cancer treatment can make a real difference to your health and wellbeing. Whether you’re starting small or returning to exercise, staying active can help reduce fatigue, improve your mood, and support recovery.

Move a little, feel a lot better

Being active during or after cancer treatment can help boost energy, improve your mood, and support recovery. You don’t have to run marathons—even small amounts of movement can make a big difference. This page shares helpful tips and links to organisations that can support you in getting started.

What can I do?

Start small. Gentle walking, stretching, or even light housework all count. The best kind of activity is something you enjoy and can do regularly. Over time, you can build up to things like yoga, swimming, or joining a local walking group.

What counts?

Any movement is better than none. If it gets you breathing a little faster, makes your heart beat a bit quicker, or strengthens your muscles, it counts. That might be dancing in your kitchen, doing gentle chair exercises, or taking the stairs.

How long do I need to do it for?

Even 10 minutes at a time is helpful. The goal is to work towards doing some activity most days, building up to around 30 minutes a day if you can—but listen to your body and go at your own pace.

What’s safe for me?

Everyone’s different, and what’s safe depends on your type of cancer, treatment, and how you’re feeling. If you’re unsure, speak to your clinical team or GP first. Many charities also offer programmes designed just for people like you.

I don’t feel up to it—what now?

That’s completely okay. Rest is part of recovery too. If you’re feeling low or too tired, start with something very gentle, like stretching or breathing exercises. Some days you may do less, and that’s fine.

What if I have mobility challenges?

You don’t have to be on your feet to benefit from movement. There are seated exercises, stretches, and gentle movements designed for people with limited mobility. These can help improve circulation, flexibility, and confidence. Every bit of movement matters—start where you are. Try these easy chair exercises from the NHS. They’re illustrated, simple to follow, and can be done at home. https://www.nhs.uk/live-well/exercise/sitting-exercises

Need some help getting started?

Macmillan can be trusted to provide advice on keeping active and eating well during and after cancer treatment

Prehab4Cancer is designed to help people with a recent cancer diagnosis prepare for and cope better with treatment through a personalised support plan.

Move Against Cancer – Community-based initiative encouraging people affected by cancer to join parkruns for walking, jogging, or volunteering, with support from ambassadors.
Parkrun – Can be a gentle and welcoming way for people living with or beyond cancer to build movement into their lives. Whether you walk, jog, run, or volunteer, parkrun offers free, weekly 5K events in local parks—with a supportive, non-judgemental atmosphere that helps you move at your own pace. Being part of parkrun isn’t just about exercise; it’s also about connection, confidence, and doing something positive for your wellbeing, no matter where you are in your recovery.
Mile Shy Club – Mile Shy Club is a friendly, inclusive running community that helps people take their first steps into fitness. Whether you’re walking, jogging, or running, we support all abilities with fun, accessible sessions that boost confidence, health, and wellbeing—one mile at a time.
We Are Undefeatable – A national campaign supporting people with long-term health conditions—including cancer—to get moving in ways that work for them. The website offers inspiring real-life stories, activity tips, and gentle exercises to help you stay active at your own pace, however you’re feeling.
Ramblers Wellbeing Walks – Free friendly group walks across England that are short, welcoming, and designed to help you get active at your own pace. Led by trained volunteers, these local walks are ideal if you’re looking to improve your health, connect with others, or build confidence through gentle movement in the outdoors.
Moving more for older adults – GM Moving – Being active during and after cancer treatment can help boost energy, improve mood, and support recovery. GM Moving works with local partners across Greater Manchester to make it easier for people living with cancer to move more – in a way that feels right for them.

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