Movement As Medicine: Exercise and Its Role in Cancer Recovery and Resilience
When it comes to cancer care, exercise is still one of the most underprescribed, underappreciated, and misunderstood interventions available to patients. It's often thought of as a "nice to have" rather than a vital tool in improving outcomes. But if exercise came in the form of a pill—with the data we now have—it would be a standard part of every cancer treatment protocol on the planet.
Exercise doesn’t just help you feel better. It changes your biology in ways that directly influence cancer progression, treatment tolerance, and survival. It impacts immune surveillance, inflammation, metabolic regulation, mental health, hormonal signalling, and even how your body responds to chemotherapy and radiation. And yet, many people diagnosed with cancer are given little more than vague encouragement to "stay active"—with no guidance on what that means or how to adapt it to their changing capacity.
Let’s start by naming something important: exercise during cancer doesn’t look the same as exercise before cancer. For many patients, the word “exercise” conjures up images of high-intensity sweat sessions, gym memberships, or long-distance runs. But for someone undergoing chemotherapy, recovering from surgery, or managing fatigue and emotional overwhelm, exercise might look like a walk to the letterbox, five minutes of gentle stretching, or a few laps around the garden with the dog. And that still counts.
The benefits of movement aren't reserved for the ultra-fit. In fact, some of the most profound benefits occur when the body is in a compromised state—when movement becomes a gentle act of reclaiming agency and vitality. The key is not to compare your current capacity to who you were before diagnosis, or to some idealised version of fitness, but to work with your energy and condition as they are right now. Exercise is a conversation with your body, not a performance.
One of the lesser-known but most exciting discoveries in the science of exercise and cancer is the role of myokines—hormone-like substances released by contracting muscles. Myokines act as biochemical messengers that communicate with other tissues in the body, including the immune system, the liver, fat tissue, and even cancer cells themselves. Some myokines have been shown to directly suppress tumour growth, enhance immune function, and reduce systemic inflammation—all critical processes in the cancer terrain.
When we move, especially when we engage our muscles with even modest intensity, we send a chemical ripple through the entire system that supports healing and suppresses disease. It’s one of the reasons why sedentary behaviour is considered an independent risk factor for cancer recurrence and progression, and why regular movement—even in small amounts—can create such profound shifts in long-term outcomes.
Of course, the question becomes: how much? What kind? How do I actually make this work in a life that’s already full, fragile, and fluctuating day to day?
This is where I introduce the 2–2–2 principle, a simple framework I often use with patients to help structure movement without overwhelm. It stands for:
2 strength-based sessions per week
2 sessions of aerobic movement (at a gentle or moderate pace)
2 restorative movement sessions (such as yoga, stretching, or mindful walking)
Strength work might involve resistance bands, light weights, or bodyweight movements like squats, wall push-ups, or step-ups—adapted to your current energy and joint health. It’s about maintaining lean muscle mass, supporting metabolic health, and improving mitochondrial function, all of which are critical in cancer care.
Aerobic sessions might include walking, cycling, swimming, or dancing—again, at an intensity that feels sustainable, not punishing. Even 15 minutes at a time is valuable, and this can be broken into smaller chunks across the day. A great aerobic intervention, especially for those with limited physical capacity, is the sauna. It provides a powerful cardiovascular workout, supports mitochondrial health, aids detoxification, and has shown promising links to improved cancer outcomes. You can read more about the benefits of sauna in cancer care in my article here - Turning Up the Heat on Cancer: The Power of Hyperthermia in Treatment & Recovery
Restorative movement is often the most overlooked but essential part of the week. Gentle yoga, tai chi, stretching, or breath-led mobility work helps regulate the nervous system, reduce cortisol, improve lymphatic flow, and re-establish the body’s sense of safety. In cancer care, especially in the recovery and remission phases, this type of movement plays a vital role in rebuilding trust in the body.
A full week might look like a short strength session on Monday and Friday, a walk on Tuesday and Saturday, and a restorative movement session on Wednesday and Sunday. Or it might be completely rearranged depending on treatment days, side effects, or emotional needs. The point is not perfection—it’s participation. The 2–2–2 structure is a guideline, not a commandment.
For those in active treatment, it’s crucial to set realistic expectations. Some weeks will be better than others. Fatigue, nausea, pain, and emotional low points may mean that movement isn’t possible at all. That’s okay. What matters most is not the occasional break, but the ongoing commitment to returning to movement in whatever form your body allows.
It's also important to tune into your body's signals and not push through symptoms in the name of discipline. Cancer is not a battlefield that demands punishment. It is a complex disruption in the body’s terrain, and movement should support the rebalancing of that terrain—not add to its burden.
Over time, patients who move regularly during and after cancer treatment report better energy, mood, sleep, immune function, digestion, and quality of life. More importantly, we now have data showing that exercise is associated with reduced cancer recurrence and improved survival in many types of cancer, including breast, colorectal, prostate, and lung cancer. This isn’t fringe theory—it’s a growing pillar of evidence-based integrative care.
What movement ultimately offers is not just physiological benefit, but psychological reorientation. It is an act of defiance against the sense of helplessness that often accompanies a cancer diagnosis. It’s a way of saying: I’m still here. I still choose life. I will meet my body where it is and walk alongside it, even when the path is uncertain.
In the end, movement becomes more than a prescription. It becomes a ritual of return—to strength, to trust, to self, to vitality. And whether you are just beginning your journey or walking the long road of remission, there is always a version of movement that can support you—one that honours your body, respects your limits, and keeps your inner fire gently lit.
If you’re unsure where to begin, start small. Start kind. Start curious. Because movement, when done with compassion and intention, is one of the most profound forms of medicine we have.
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Medical Disclaimer
The information provided in this article is for educational and informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional medical consultation, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider before making any decisions about your cancer treatment, including dietary changes, metabolic strategies, repurposed medications, or integrative therapies.
Every individual’s medical condition is unique, and what works for one person may not be appropriate for another. Integrating metabolic and conventional oncology approaches should be done under the supervision of a highly experienced health professional who understands the complexity of cancer care and the potential interactions between different treatments.
No guarantees of outcome are expressed or implied, and reliance on any information provided in this article is at your own discretion and risk.
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