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The Voice of People With Breast Cancer
Information
Living with Breast Cancer
Caring for Your Body
Exercise
Exercise has many benefits during and after breast cancer treatment. It can help increase your energy, improve fitness, and strengthen your heart, bones, and muscles. It can also reduce common treatment side effects like tiredness, pain, depression, anxiety, and stress.
How Exercise Helps
Studies show that doing at least 2.5 hours of moderate exercise each week, like walking or swimming, can lower the risk of breast cancer coming back (recurrence) and help you live longer. Even if you were not active before your diagnosis, starting after treatment can still make a big difference. Small steps, like walking just 20 minutes a day, can have a meaningful impact on your health.
How Exercise Supports Physical Health
Regular movement supports your body in many ways, both during and after treatment. Physical activity can help:
- Reduce fatigue and boost daily energy
- Improve heart and lung health
- Maintain or rebuild muscle strength
- Support healthy body weight
- Improve flexibility and balance, reducing the risk of falls
- Reduce joint stiffness
Staying active can also help your body recover from treatment. You do not need to do any intense workouts. Gentle and consistent movement can be enough to support your physical health.
How Exercise Supports Emotional Health
Exercise also plays an important role in your emotional well-being. Moving your body can:
- Reduce feelings of stress or anxiety
- Improve the quality of your sleep
- Help manage symptoms of depression
Short or light activity can release natural chemicals, like endorphins, dopamine, serotonin and norepinephrine (the brain’s “feel-good” chemicals) that can help improve your mood and increase your energy. Many people find regular movement helps them cope better with the emotional challenges that come with breast cancer and its treatments.
Types of Physical Activity
- Aerobic exercise (like walking, jogging, or swimming) helps your heart, lungs, and larger muscles
- Resistance training (such as lifting weights or using resistance bands) builds and keeps your muscles strong
- Balance and flexibility activities (like yoga or Tai Chi) help with stability, movement, and relaxation
Getting Started Safely
No matter if you were active before or not, exercise can play an important role in your recovery and overall health. Before starting or changing your exercise routine, check with your doctor to make sure it’s safe for you. Start slowly and listen to your body to ensure that you feel comfortable.
» Related reading from Our Voices Blog:
- References
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American Cancer Society. (2022). Physical activity and the person with cancer. American Cancer Society. https://www.cancer.org/cancer/survivorship/be-healthy-after-treatment/physical-activity-and-the-cancer-patient.html
Cannioto, R. A., Hutson, A., Dighe, S., McCann, W., McCann, S. E., Zirpoli, G. R., Barlow, W., Kelly, K. M., DeNysschen, C. A., Hershman, D. L., Unger, J. M., Moore, H. C. F., Stewart, J. A., Isaacs, C., Hobday, T. J., Salim, M., Hortobagyi, G. N., Gralow, J. R., Albain, K. S., Budd, G. T., … Ambrosone, C. B. (2021). Physical activity before, during, and after chemotherapy for high-risk breast cancer: Relationships with survival. Journal of the National Cancer Institute, 113(1), 54–63. https://doi.org/10.1093/jnci/djaa046
Chen, X., Li, J., Chen, C., Zhang, Y., Zhang, S., Zhang, Y., Zhou, L., & Hu, X. (2023). Effects of exercise interventions on cancer-related fatigue and quality of life among cancer patients: A meta-analysis. BMC Nursing, 22(1), Article 200. https://link.springer.com/article/10.1186/s12912-023-01363-0
DePolo, J. (2020). Exercise before and after breast cancer diagnosis improves survival, reduces recurrence risk. BreastCancer.org. https://www.breastcancer.org/research-news/exercise-improves-survival-and-reduces-risk
Government of Canada. (2018). Physical activity tips for adults (18–64 years). https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-adults-18-64-years.html
Hossain, M. N. (2024). How moving makes your brain and body feel better. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC11298280/
The Canadian Cancer Society has a database that can be used to find local support services in your area. You can access it below:
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About CBCN
CBCN strives to voice the views and concerns of breast cancer patients through education, advocacy activities, and the promotion of information sharing.
Canadian Breast Cancer Network
185 Somerset St. West Suite 318, Ottawa, ON Canada K2P 0J2
Tel: 613-230-3044
Toll-free: 1-800-685-8820
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