Breast Cancer and Exercise: What You Need to Know

Exercise, when properly prescribed and monitored, is not only safe for people with breast cancer—it’s also a powerful tool to improve outcomes. When used as an adjunct therapy with treatment it has been shown to directly influence survival, treatment tolerance, and quality of life for those diagnosed with breast cancer.

The Benefits of Exercise During and After Breast Cancer
Research shows that regular physical activity can result in:

• 28–41% reduction in breast cancer mortality
• 41–48% reduction in all-cause mortality
• 21–24% reduction in the risk of recurrence
• Improved treatment tolerance – people who exercise often have less side effects and less severe side effects

Exercise Recommendations for Breast Cancer

The following guidelines are no different to the wider population. However, it should be heeded that surgery, stages of treatment and side effects will necessitate a change in these targets. Because every breast cancer journey is different, there is no single exercise plan that fits everyone. But general guidelines can help most people get started safely.

Start Early

• Begin exercising as soon as you feel well enough, even during treatment if advised.
• Always follow medical restrictions outlined by your oncologist or surgeon.

Aerobic Activity (Cardio)

• Aim for at least 150 minutes of moderate-intensity aerobic activity per week.
• Gradually work toward 300+ minutes per week if tolerated.
• Alternatively, 75 minutes of vigorous-intensity activity per week is another option.
• Examples:
  • Brisk walking
  • Cycling
  • Swimming
  • Dancing

Resistance (Strength) Training

• Include 2–3 resistance training sessions per week to maintain muscle strength and bone density.
• Focus on controlled, full-body movements using light weights, resistance bands, or bodyweight exercises.
• Examples:
  • Bodyweight squats
  • Wall push-ups
  • Resistance band rows

Reduce Sedentary Time

• Avoid long periods of sitting or lying down during the day.
• Schedule short movement breaks every hour.
• Even 5–10 minutes of light activity can make a difference.

Modify Based on Symptoms

• Cancer treatment side effects such as fatigue, nausea, and pain may vary day to day.
• Adjust your routine based on how you’re feeling.
• On low-energy days, try gentle stretching, yoga, or walking.
• Most importantly: avoid complete inactivity when possible.

Work With a Cancer Exercise Specialist

For the safest and most effective approach, consider working with an exercise specialist trained in oncology care. They can:

• Design a customised program based on your diagnosis, treatment, and abilities
• Monitor your progress and adapt as needed
• Support you through the ups and downs of treatment and recovery

Ask your healthcare team for a referral.

Final Thoughts

When used appropriately exercise is a great strategy for improving breast cancer outcomes. Whether you’re newly diagnosed, in active treatment, or in survivorship, moving your body can make a big difference.

Move early, do what you can, and don’t hesitate to ask for support.