Exercise after cancer treatment: getting your fitness back

Once cancer treatment ends, most people can start building their activity back up, slowly and with advice from their healthcare team. The long-term UK target is the same as for everyone else: 150 minutes of moderate activity a week, plus strength work on two days. Being active after treatment can ease fatigue, lift mood, rebuild fitness and help with some late effects [2][6][7].

When can you start exercising after cancer treatment?

It depends on the treatment you had and how you are recovering, so check with your team first. Macmillan says physical activity "is usually safe after cancer treatment but it is important to get advice from a healthcare professional" [2].

Macmillan adds: "What you can manage will depend on your level of fitness and the treatment you have had" [2]. Cancer Research UK notes that "After certain types of surgery, you might have to wait before you can exercise like you used to" [3].

The end of treatment is a good moment to ask. Macmillan says your cancer team "will talk to you about what to expect and what your follow-up is likely to involve" [4]. Add one question: what activity is safe for me now, and is there anything I should avoid?

Exercise does not have to wait until everything has finished: the 2022 ASCO guideline recommends aerobic and resistance exercise "during active treatment with curative intent" [11]. If you are still having chemotherapy, see exercise during chemotherapy. This guide covers exercise after chemo and other treatments have finished.

How much exercise do cancer survivors need?

Once you have built up to it, the same as everyone else: at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus muscle-strengthening activity on at least two days [6].

The UK Chief Medical Officers' guidelines say "Muscle strengthening activities should be done on at least 2 days a week, but any strengthening activity is better than none", and that older adults should also work on "muscle strength, balance and flexibility on at least 2 days a week" [6].

The international exercise guidelines for cancer survivors, from the 2018 roundtable convened by the American College of Sports Medicine (published 2019), put it in two words: every survivor should "avoid inactivity" [7].

Treat 150 minutes as somewhere to aim for, not a place to start. Macmillan's advice is that "You can start slow and try to build up to the recommended physical activity levels" [1].

What are the benefits of exercise for cancer survivors?

The international roundtable found that specific doses of aerobic, resistance or combined training can reduce anxiety, depressive symptoms and fatigue, and improve physical function and quality of life [7].

Macmillan adds that being active after treatment can help protect your heart, keep bones strong, manage your weight and improve your mood and confidence, and "may help to reduce your risk of some late effects" [2].

Not everything is proven. The roundtable found that the effects on nerve damage (peripheral neuropathy) and on memory and thinking "remain uncertain" [7]. Our exercise and cancer guide covers the wider evidence on safety and benefits.

Does exercise stop cancer coming back?

For one group there is now strong trial evidence: people with stage III or high-risk stage II colon cancer who had finished surgery and chemotherapy [9][10][15]. For other cancers, Macmillan describes "some emerging evidence" that being active at the recommended levels can reduce the risk of some cancers coming back [2].

The trial is CHALLENGE, published in the New England Journal of Medicine in 2025. It randomised 889 people to a three-year structured exercise programme or to health-education materials. At five years, 80.3% of the exercise group were alive and free of disease, against 73.9% of the education group; muscle and joint problems were more common with exercise [9].

This is one trial in one cancer, so it does not prove the same for every cancer. Our bowel cancer and exercise guide explains it in detail; see also breast cancer and prostate cancer.

What is the best exercise after cancer treatment?

There is no single best workout for cancer survivors. The guidelines recommend a mix of aerobic activity, strength training and balance work, started gently and built up over weeks [3][6][7]. Which parts matter most for you depends on your treatment and any late effects.

Returning to exercise after cancer usually looks like this, though your own plan should come from your team:

• Start low. Cancer Research UK suggests you "Start with short chunks (10 to 15 minutes) of gentle activity. Then, gradually build up until you reach your target" [3].
• Build slowly. "After cancer treatment ends, try to increase your activity slowly" [2].
• Aerobic activity such as brisk walking or cycling [6], for your heart and fitness [2].
• Strength training, using weights, resistance bands or your own body weight [3].
• Weight-bearing activity for your bones, such as walking, dancing, and resistance training "such as lunges and squats" [2].
• Balance and flexibility twice a week, such as tai chi, yoga or stretching [3].

Expect your energy to vary: "Some days you'll have more energy than others" [3].

Which late effects should you plan exercise around?

The most common ones to plan around are tiredness, lymphoedema, nerve damage in the hands or feet, and bone thinning after hormone treatment. Late effects are side effects that do not go away after treatment, or that start months or years later [4].

• Fatigue. Research shows physical activity during and after treatment can help to reduce fatigue [2][7]. See our guide to cancer-related fatigue.
• Lymphoedema. Macmillan says physical activity can reduce the risk of lymphoedema and help you manage it. It advises wearing your compression garment, avoiding static holds such as planks, and building up slowly [8]. See lymphoedema and exercise.
• Nerve damage (peripheral neuropathy). This can cause "numbness or tingling in the hands or feet, muscle weakness, difficulty with balance and co-ordination" [8]. Macmillan suggests swimming or an exercise bike rather than running or walking on uneven ground [8].
• Bone health on hormone therapy. "Cancer treatments that reduce the levels of the hormones oestrogen or testosterone can cause bone thinning and loss" [2]. "Impact activities are not recommended if you have any bone metastases" [2]. If you have bone thinning or cancer in the bones, Macmillan advises speaking to your healthcare team before starting any exercise; it is usually best to avoid high-impact activities [8]. See our osteoporosis exercise guide.
• Heart. Some treatments, including "radiotherapy that is given close to the heart and certain chemotherapy, targeted therapy or immunotherapy drugs", may slightly increase the risk of heart problems [2]. Ask whether you need checks before harder exercise.

Tell your GP, cancer doctor or nurse about any side effects or symptoms you have: "There is usually something they can do to improve them" [5].

What support is there after cancer treatment ends?

You should have follow-up care from your hospital team, and you may be offered a holistic needs assessment, a treatment summary and a cancer care review with your GP practice [4][13]. Your GP or cancer team may be able to refer you for exercise support [1][3].

Local services vary. North Central London Cancer Alliance, for example, describes several parts of personalised care, including [13]:

• Holistic needs assessments: conversations "in which needs and concerns can be identified and addressed at the earliest opportunity".
• Treatment summaries: "Completed at the end of primary treatment", including possible consequences of treatment, signs to look out for and "an ongoing management plan".
• Cancer care reviews: "Holistic conversations with patients in primary care, usually within 6-12 months of diagnosis."

The National Cancer Plan for England, published in February 2026, goes further. It says "Every patient will get a personalised assessment of their needs and a personal cancer plan", and "Every patient will have a named neighbourhood care lead to co-ordinate their care and support after treatment" [12]. These are commitments, so ask what is in place where you live.

For exercise, Macmillan says "Some GPs, cancer treatment centres and support groups have exercise referral schemes. These can refer you to a cancer exercise specialist or a clinical exercise physiologist" [1]. Cancer Research UK adds that if long-term side effects stop you being active, your healthcare team or GP "can refer you to a physiotherapist or another healthcare professional who specialises in working with people with cancer" [3]. See our guides to exercise referral, cancer exercise programmes and cancer rehabilitation in the UK.

Who can help you get your fitness back after cancer?

A clinical exercise physiologist, a physiotherapist or a cancer exercise specialist, depending on what you need. They often work alongside each other, so ask your cancer team or GP which would suit you.

Clinical exercise physiologists are, in Macmillan's words, healthcare professionals who are experts "in screening, assessing and advising what physical activity is best for you and your situation" [1]. Most train through a one-year master's degree in clinical exercise physiology; graduates of AHCS-accredited courses can apply to join the Academy for Healthcare Science's voluntary register [14].

They work in oncology "at different stages of treatment", test fitness and strength, then "prescribe and deliver a range of exercise programmes tailored to the patient's needs" [14].

Physiotherapists give "advice about exercise and mobility" [1]. They can help with injuries, pain or stiffness, including after surgery. Their skills overlap with those of clinical exercise physiologists, and the two complement each other.

Cancer exercise specialists are fitness instructors "qualified to help people with cancer to exercise safely" [1]. Level 4 cancer rehabilitation instructors fall into this group; our guide to exercise professional tiers explains the qualifications.

Request a match with a verified clinical exercise physiologist through The Health Nav.

Talk to your oncology team first

Cancer Research UK's advice is to "Always speak to your doctor, specialist nurse or GP before starting any activity, especially if you haven't been active for a long time" [3]. That matters most if you have bone thinning or cancer in the bones, lymphoedema, nerve damage, or a heart condition [2][8].

Macmillan says you should stop exercising if you get any sudden symptoms, including "feeling dizzy, chest pain, a racing heart, breathing problems, feeling sick, unusual back or bone pain, unusual muscle pain, a headache that does not go away", and to "Speak to a doctor straight away if you notice any of these, or any other symptoms" [8].

For one-to-one help rebuilding your fitness, request a match with a verified clinical exercise physiologist through The Health Nav. You can also email support@thehealthnav.co.uk.

This article is general information and does not replace advice from your own healthcare team.

References

1. Macmillan Cancer Support. Physical activity and cancer. https://www.macmillan.org.uk/cancer-information-and-support/treatment/preparing-for-treatment/physical-activity-and-cancer (accessed 12 Oct 2026)
2. Macmillan Cancer Support. Being physically active after treatment. https://www.macmillan.org.uk/cancer-information-and-support/after-treatment/being-physically-active (accessed 12 Oct 2026)
3. Cancer Research UK. Exercise and cancer. https://www.cancerresearchuk.org/about-cancer/coping/physically/exercise-guidelines (accessed 12 Oct 2026)
4. Macmillan Cancer Support. After treatment. https://www.macmillan.org.uk/cancer-information-and-support/after-treatment (accessed 12 Oct 2026)
5. Macmillan Cancer Support. Late effects of cancer treatment. https://www.macmillan.org.uk/cancer-information-and-support/after-treatment/late-effects-of-treatment (accessed 12 Oct 2026)
6. UK Chief Medical Officers. UK Chief Medical Officers' physical activity guidelines. 7 September 2019 (page updated 10 July 2026). https://www.gov.uk/government/publications/physical-activity-guidelines-uk-chief-medical-officers-report/uk-chief-medical-officers-physical-activity-guidelines (accessed 12 Oct 2026)
7. Campbell KL, Winters-Stone KM, Wiskemann J, et al. Exercise Guidelines for Cancer Survivors: Consensus Statement from International Multidisciplinary Roundtable. Med Sci Sports Exerc. 2019;51(11):2375-2390. https://doi.org/10.1249/MSS.0000000000002116
8. Macmillan Cancer Support. Exercising safely when you have cancer. https://www.macmillan.org.uk/cancer-information-and-support/treatment/preparing-for-treatment/physical-activity-and-cancer/exercising-safely (accessed 12 Oct 2026)
9. Courneya KS, Vardy JL, O'Callaghan CJ, et al; CHALLENGE Investigators. Structured Exercise after Adjuvant Chemotherapy for Colon Cancer. N Engl J Med. 2025;393(1):13-25. https://doi.org/10.1056/NEJMoa2502760
10. Cancer Research UK. Structured exercise improves colon cancer survival. Cancer News, 1 June 2025. https://news.cancerresearchuk.org/2025/06/01/structured-exercise-improves-colon-cancer-survival/ (accessed 12 Oct 2026)
11. Ligibel JA, Bohlke K, May AM, et al. Exercise, Diet, and Weight Management During Cancer Treatment: ASCO Guideline. J Clin Oncol. 2022;40(22):2491-2507. https://doi.org/10.1200/JCO.22.00687
12. Department of Health and Social Care. The National Cancer Plan for England: delivering world class cancer care (accessible version). 4 February 2026 (updated 15 September 2026). https://www.gov.uk/government/publications/national-cancer-plan-for-england/the-national-cancer-plan-for-england-delivering-world-class-cancer-care-accessible-version (accessed 12 Oct 2026)
13. North Central London Cancer Alliance. Personalised cancer care. https://www.nclcanceralliance.nhs.uk/personalised-cancer-care/ (accessed 12 Oct 2026)
14. NHS Health Careers. Clinical exercise physiologist. https://www.healthcareers.nhs.uk/explore-roles/healthcare-science/roles-healthcare-science/physiological-sciences/clinical-exercise-physiologist (accessed 12 Oct 2026)
15. ClinicalTrials.gov. A Phase III Study of the Impact of a Physical Activity Program on Disease-Free Survival in Patients With High-Risk Stage II or Stage III Colon Cancer (CHALLENGE), NCT00819208. https://clinicaltrials.gov/study/NCT00819208 (accessed 12 Oct 2026)