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Exercise and Breast Cancer Recovery: A Safe and Empowering Guide to Staying Active

Updated: 1 day ago


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Recovering from breast cancer is deeply personal, and for many survivors, regaining strength, confidence, and energy is a key goal after treatment. The good news? Exercise is one of the most effective tools to support your recovery — physically, emotionally, and mentally.


Keep reading to explore how exercise supports breast cancer recovery, how to get started safely, and what types of movement offer the most significant benefits.


Why Exercise Matters After Breast Cancer


Research shows that regular physical activity is vital after breast cancer treatment. A 2019 study highlighted by the National Cancer Institute found that breast cancer survivors who engaged in regular physical activity had a 42% lower risk of death from any cause compared to those who were inactive.


Exercise can:

  • Reduce fatigue

  • Improve physical functioning

  • Support emotional well-being

  • Lower the risk of recurrence

  • Improve overall survival



Physical and Emotional Benefits of Exercise


Exercise offers a powerful boost to both physical health and emotional well-being. Regular physical activity strengthens the body, supports heart health, and improves energy levels, whether through a brisk walk, a dance class, or strength training. Importantly, it helps reduce stress, elevate mood, and enhance mental clarity, making it a vital tool for overall wellness.


Physical Benefits:

  • Reduces cancer-related fatigue

  • Strengthens bones and muscles, especially important for those on hormonal therapies

  • Improves cardiovascular health

  • Helps manage weight gain, which treatments like chemotherapy or steroids often cause.


Emotional and Mental Health Benefits:


Is It Safe to Exercise After Treatment?


Exercise is usually safe but highly recommended, even during treatment. However, you should always:

  • Get clearance from your health care provider, especially if you’ve had surgery, lymph node removal, or are undergoing treatment.

  • Work with a cancer exercise specialist or physical therapist who understands your unique needs.

  • Start slow and listen to your body — you don’t need to go from zero to 5K overnight.

If you’ve had lymph nodes removed, take steps to prevent lymphedema. Learn more about lymphedema here.


What Kinds of Exercise Are Best?


1. Walking

  • Walking offers a low-impact option, provides easy accessibility, and actively boosts energy and mood. Need some extra motivation to get those walking shoes on? Join SurvivingBreastCancer.org at our annual Tell Cancer to Go #TakeAHike fundraiser on October 25 – you can participate from anywhere in the world!


2. Strength Training

  • Strength training is a good way to rebuild muscle lost during treatment.

  • It’s best to use light weights or resistance bands under supervision first.


3. Stretching and Flexibility Exercises

4. Aerobic Exercise

  • It supports heart health and fights fatigue.

  • Examples include cycling, swimming, and low-impact aerobics.


5. Mind-Body Practices


Getting Started: Tips for a Safe Exercise Routine


Starting a new exercise routine is an exciting step toward better health, but it’s essential to prioritize safety from the very beginning. Whether you’re returning to fitness or trying it for the first time, taking a few precautions can help prevent injury and set you up for long-term success. 


Here are practical tips to help you safely ease into your routine:

  • Begin with short sessions (10-15 minutes) and increase gradually.

  • Focus on consistency over intensity.

  • Wear supportive footwear and stay hydrated.

  • Track your progress and celebrate small victories.

  • Join a survivor-focused fitness group — SurvivingBreastCancer.org offers movement programs specifically designed for the cancer community.


Count on Us for Information, Resources, and Support 


Every person’s cancer experience is different. Whether you’re just starting to regain strength or already back in your sneakers, every step counts. Exercise isn’t just about recovery — it’s about reclaiming your body, energy, and joy.

Start where you are, do what you can, and keep going. You’re not alone — and you’re stronger than you think.


Whether you’re newly diagnosed with breast cancer, are navigating survivorship, or are the loved one of someone experiencing breast cancer, you can count on SurvivingBreastCancer.org to keep you informed. We provide educational information to help you better understand symptoms, testing, treatment options, surgery, and other related topics. Additionally, we offer podcasts featuring professionals, advocates, and caregivers who share valuable insights and perspectives.


Your donations enable SurvivingBreastCancer.org — a community dedicated to empowering those affected by breast cancer with knowledge, understanding, and a network of care — to offer resources and support every day, every month, and every year. 



Note: This article offers general information and does not replace professional medical advice. Make sure to discuss your options with your healthcare provider.



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