Breast cancer treatment can take a physical and emotional toll, often leaving those affected feeling fatigued, stressed, and less motivated to stay active. Yet, physical activity can be a vital part of your healing journey, helping to boost energy, improve mood, and even enhance treatment effectiveness. Staying active during breast cancer treatment doesn’t have to mean intense workouts; it’s about finding movements that feel good and fit your energy levels each day. Here’s a guide to help you incorporate safe, manageable exercises into your routine, providing a sense of control and wellness along the way.

1. Start Small and Listen to Your Body

When undergoing treatments like chemotherapy or radiation, it’s common to feel tired and have less energy. Start small with gentle activities like stretching, light yoga, or short walks around your home or neighborhood. Even five to ten minutes can make a difference. Listen to your body, especially on tough days, and know that it’s okay to adjust your activity level based on how you’re feeling. The goal is consistency, not intensity, as even small efforts can improve circulation, reduce stiffness, and enhance your overall mood.

2. Prioritize Low-Impact Exercises

Low-impact exercises are gentle on the body and can be easier to maintain during treatment. Activities like walking, swimming, stationary cycling, or even tai chi are excellent options that reduce strain on your joints and muscles. These exercises are effective for maintaining cardiovascular health, building strength, and boosting endurance without overwhelming the body. Swimming can be particularly therapeutic for those dealing with joint pain, while tai chi combines movement with mindfulness, which can help reduce stress and improve mental clarity.

3. Focus on Flexibility and Strength

Building strength and maintaining flexibility are essential during treatment. Strength exercises don’t require heavy weights; bodyweight exercises or resistance bands can provide a gentle yet effective workout. Flexibility exercises, such as stretching or yoga, can prevent muscle tightness and improve range of motion, which is especially important if you’ve had surgery. Additionally, strengthening your core and back muscles can help alleviate discomfort, particularly for those who experience changes in posture or balance from treatment side effects.

4. Incorporate Mindfulness and Breathing Techniques

Staying active doesn’t just mean physical movement; mental and emotional exercises are just as valuable. Incorporating breathing exercises, mindfulness practices, or meditation into your daily routine can help reduce stress, improve focus, and enhance your body’s relaxation response. Simple practices like deep belly breathing or progressive muscle relaxation can be done anywhere and provide calming relief, helping you cope with the emotional challenges that often accompany cancer treatment. Yoga and tai chi also blend physical movement with mindfulness, making them excellent choices for overall wellness.

5. Set Realistic Goals and Seek Support

Setting small, realistic goals can keep you motivated without adding pressure. This might mean setting a goal to walk for ten minutes each morning or stretching before bed. Celebrate each achievement, no matter how small, as every bit of movement is a victory. Finding support from friends, family, or even an exercise buddy who understands what you’re going through can also make a big difference. If possible, seek guidance from a physical therapist or a fitness trainer who specializes in cancer recovery, as they can create a personalized plan suited to your needs.

6. Adapt to Your Treatment Cycle

Each treatment phase, whether it’s surgery, chemotherapy, or radiation, affects your body differently. Plan your activity levels according to your energy cycles. Some people feel more energized at the beginning of their treatment cycle and may want to schedule more physical activity then, while others find they feel stronger during certain times of day. Give yourself permission to rest when needed and adapt your exercise routine as your energy fluctuates. The key is flexibility and self-compassion, acknowledging that every effort contributes to your well-being.

7. Remember the Benefits Beyond Physical Health

Physical activity during breast cancer treatment isn’t just about staying fit; it has broader benefits for mental and emotional health. Exercise releases endorphins, which can improve mood, reduce anxiety, and promote better sleep—all crucial aspects of recovery. Many people also find a sense of empowerment and resilience through movement, reminding them of their strength and helping them feel more connected to their body. Staying active can be a way to reclaim your body and nurture yourself, reinforcing positivity and hope.

Staying active during breast cancer treatment is a journey that’s as much about listening to your body as it is about finding joy in movement. By embracing gentle exercises, flexibility, mindfulness, and support, you can create a sustainable routine that promotes healing and resilience. Remember, every step, stretch, and breath is a testament to your strength and determination.