Cancer is exhausting. One of the many negative side effects of treatment is extreme fatigue. Chemotherapy breaks down the muscles and many patients are emotionally and physically drained, causing them to remain sedentary because it is simply too difficult to get up and move around.

“Trying to exercise when they have already been through so much is overwhelming to cancer patients,” said Sami Papacek, a cancer exercise specialist. “When you have cancer, you have a plan for everything- this is the day of my surgery, these are my dates for chemo and radiation. But no one has a plan for after all those things. And they just don’t know where to start.”

Newer research shows that exercise improves both physical functioning and quality of life for cancer patients. While resting may feel good at first, too much rest can result in loss of function, strength and range of motion. Regular exercise counteracts the negative effects of being sedentary.

“Everyone knows exercise is beneficial, but they don’t think about the endorphins it produces,” she said. “The endorphins are mood elevators that help you both physically and psychologically. You’ll just feel good. They also help you sleep better, which is often a problem for patients.”

The key is to start slowly. Take simple steps in your daily life to increase movement and activity. Walk the stairs in your house several times during the day. Park farther away from the door when you go shopping. Take an extra trip to the water cooler at work. Try using a pedometer so you can track how many steps you’re taking, and increase that number just a little bit each day.

Walking is one of the best exercises because it builds endurance and overall strength. Try a 20-minute walk to start, which is a good goal because it will bring your heart rate up and is doable. Walk every other day at first, increasing by a minute or two every time.

“Strength training is often overlooked,” said Papacek. “Most people seem to focus on cardio. Cardio is good, but you need to strengthen those muscles.”

No special equipment is needed. Pull up a chair and stand up and sit down without using your arms. This builds strength in the legs. If you have knee problems, pick a higher chair or don’t go all the way down. Start by doing this 10 times, then gradually increase until you are doing several sets of 10 repetitions.

A small soup can can be used to do arm curls or overhead presses. One of the most effective pieces of home equipment is the stability ball. Find one that is firm; when you push your hand into it, there should be very little give.   Your thigh should be parallel to the floor when you sit on it. Sit on the ball while working at your computer or watching TV. This helps build core strength.

“So many people come out of treatment and feel paralyzed and lost,” said Papacek. “Exercise gives them a sense of physical control, which then leads to psychological control. They just feel happier.”

Sitting Exercises

 Posture Exercise

 Shoulder Press Exercises