Recovering from breast cancer can be a challenging journey, but incorporating exercise into your recovery plan can play a powerful role in rebuilding strength, improving mental health, and enhancing overall quality of life. Whether you’ve recently undergone surgery, are in the midst of treatment, or are navigating life as a survivor, exercise offers benefits tailored to each stage of recovery.
During Treatment
Breast cancer treatment often brings a range of side effects that can make physical activity challenging. Fatigue, one of the most common and frustrating symptoms, can leave even short walks or light stretches feeling overwhelming. Joint pain, often caused by hormone therapies, can result in stiffness and discomfort, making movement less appealing. Emotional challenges such as low mood, depression, or anxiety can further drain motivation to exercise. Additionally, changes in appearance due to surgery, hair loss, or weight fluctuations can impact body confidence, making it harder to feel comfortable being active.
When exercise feels challenging, it’s important to adapt your approach to match your energy levels and needs. The key is to focus on movement that feels manageable and sustainable, without placing unnecessary pressure or guilt on yourself.
On low-energy days, gentle activities like stretches, or light resistance workouts can engage your muscles with minimal effort. Mindful practices, such as yoga or tai chi, which combine slow movements with focused breathing, can help promote relaxation and mobility. Even a short five-minute walk around your home or garden can provide a mood boost and improve circulation.
On days when you feel more energetic, consider your favourite form of cardio such as running, walking, cycling or swimming or strength training such as weight training or pilates to help rebuild muscle strength and confidence with activities of daily living. The best form of exercise is the one that you are going to enjoy and be confident with most.
After Treatment
Recovering from breast cancer can be a challenging journey, but incorporating exercise into your recovery plan can be a transformative way to rebuild strength, improve mental health, and enhance overall quality of life. Whether you’ve recently undergone surgery, are in the midst of treatment, or are navigating life as a survivor, exercise provides meaningful benefits at every stage of recovery. Physical activity can help restore strength and stamina, counteracting the muscle weakness often caused by treatment and surgery.
Regular movement also combats cancer-related fatigue, a common and frustrating side effect, by boosting energy levels over time. Beyond the physical benefits, exercise releases endorphins that reduce anxiety and depression, addressing the emotional challenges many face during recovery. For those recovering from surgeries such as a mastectomy or lymph node removal, specific exercises can improve range of motion in the arms and shoulders, helping restore mobility. In the long term, staying active is linked to reduced recurrence rates and improved survival outcomes, making it an essential part of the healing process.
It is important to discuss with a Physiotherapist or Exercise Physiologist a plan to get back into exercise during and after treatment.
How Much Exercise
The Australian Physical Activity and Exercise Guidelines emphasize that some activity is better than none and increasing physical activity over time offers greater health benefits. The recommendations encourage being active on most, preferably all, days of the week, while minimizing prolonged sitting and breaking up long periods of inactivity. For adults aged 18–64, the guidelines suggest 150–300 minutes (2.5–5 hours) of moderate-intensity or 75–150 minutes (1.25–2.5 hours) of vigorous-intensity physical activity each week, along with muscle-strengthening exercises on at least two days. Adults aged 65 and over are advised to aim for at least 30 minutes of moderate-intensity activity most days and to include exercises that improve fitness, strength, balance, and flexibility. For those not currently active, starting slowly and gradually increasing activity levels is key. These guidelines apply universally, including to individuals with conditions such as breast cancer, and are intended to be practical goals to work toward over time.
Conclusion
Living with breast cancer means adjusting to a new normal, and that includes rethinking how you approach physical activity. Some days will be harder than others, but on the days when you feel up to it, even the smallest movement can make a big difference to your well-being. Remember, it’s not about perfection or pushing yourself to the limit—it’s about finding ways to stay connected to your body and support your recovery journey. Find what works for you, and celebrate every victory, no matter how small.
Zoe Dick – Exercise Physiologist