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Physical activity and Cancer

Being physically active before, during, and after cancer treatment is safe for most people and can be very helpful. It can ease tiredness, reduce anxiety, lift your mood, and support your recovery. Staying active before surgery may also reduce complications and help you recover more quickly.

Before increasing your activity, it’s important to always listen to your body, and please follow any specific advice from your cancer healthcare team. Even if you were active before your diagnosis, your body may need a gentler approach now.

For more guidance on how to be safe and active during cancer, see our section on Staying Active with Cancer Safely

How Much Should I Do?

Being active is helpful at any stage of your cancer pathway, but it’s important to know how much is recommended and what feels realistic for you.

The World Health Organisation recommends that adults aim for:

  • 150 minutes (2.5 hours) of moderate activity a week (you can talk but you couldn’t sing) , or
  • 75 minutes of vigorous activity a week (You can talk short a few words only)

PLUS 2 strength sessions!

This might sound like a lot, but it can be broken down into small, manageable amounts. Aim for 20–30 minutes of physical activity at a time. If that feels too much, break it into smaller chunks for example:

  • 10–15 minutes in the morning, and
  • 10–15 minutes in the afternoon

You don’t need to go to the gym every day or buy special equipment. For many people, being active simply means adding a bit more movement, at a slightly higher intensity into their normal routine.

Mix it up!

Walking is a great starting point, but trying different activities can help keep things enjoyable. You might like to explore:

  • Swimming
  • Cycling
  • Dancing
  • Longer walks once or twice a week
  • Walking at a faster pace or choosing routes with hills

Tip! Exercise is much easier if you’re doing it with a friend and you’re more likely to keep it up if someone else is relying on you to be there. Would someone be your walking buddy or look to attend a group or exercise class? (see below for local support)

If this still feels like too much, please don’t worry. Cancer and its treatments can affect your energy from day to day, and you might not always be able to do as much as you used to and that’s completely okay. Just do what feels manageable for you. Something is always better than nothing, and even a few minutes of gentle movement still counts.

Start small!

Simply increasing your everyday activity can make a big difference. All these daily movements count towards your activity and can really add up over time:

  • Walking to the shop instead of ordering a delivery
  • Getting off the bus one stop earlier
  • Using the upstairs toilet instead of the downstairs one
  • Parking a little further from the entrance
  • Doing a few extra laps around the supermarket
  • Cleaning the house
  • Dancing in the kitchen

But Where Do I Begin?

Everyone starts from a different place.

Some people have been active their whole lives and feel confident going to the gym or keeping up with exercise. For others, being active can feel daunting, especially during or after cancer treatment, and that’s completely understandable.

The good news is that there is lots of support available locally and online to help you get moving in a way that feels safe and comfortable for you. Below are some local and online options you can explore.

Local Support and Programmes

Active Together:

Kirklees Active Leisure (KAL) Cancer Programme

KAL has specialist cancer‑trained fitness instructors and offers a programme designed for people who:

  • have had cancer
  • have just been diagnosed
  • are going through treatment

The programme costs £12 per month, which includes full membership and 1:1 support.
You will need a referral from a healthcare professional to join.

5K Your Way

A friendly group that meets once a month in Halifax and Huddersfield.
It’s all about moving more and completing 5K however you choose — walking, jogging, running, or a mix of all three. 5K Your Way - Move Against Cancer

Walking Group at Greenhead Park

We also have a local walking group that meets once a month at Greenhead Park.
It’s a relaxed walk followed by time for a chat, and yes, there’s usually cake!
 

PureGym Prosate Cancer

Exercise Group at the Shay.

Mixenden Group

Upper Valley Support group.

Community Groups

Finding Support Near You

Cancer Care Map

You may already have come across this resource. It acts like a search engine for cancer support, helping you find services in your local area anywhere in the UK.
It doesn’t focus only on physical activity — you’ll find a wide range of helpful support options.

 

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