Getting back to physical activity after cancer

After cancer, the body has been through an immense ordeal. Treatments — surgery, chemotherapy, radiotherapy — leave deep marks: persistent fatigue, muscle loss, fluctuating morale. In that context, the idea of "doing sport" can feel out of place, even risky. Yet scientific research is unanimous: adapted physical activity is a key pillar of healing and of preventing recurrence.

What the science says

The data is clear. According to a meta-analysis published by INSERM in 2023, regular moderate physical activity after cancer reduces the risk of recurrence by 20 to 30% depending on the type of cancer. For breast cancer, that figure even reaches 40% in some studies.

"Physical activity is now considered a fully fledged non-pharmacological therapy in the cancer care pathway." — French National Cancer Institute (INCa)

The World Health Organisation recommends that cancer survivors do at least 150 minutes of moderate activity per week, as soon as their condition allows. It's not a bonus: it's a real therapeutic tool.

The concrete benefits

The positive effects of exercise after cancer aren't limited to recurrence prevention. They touch daily life in very tangible ways:

• Reduced fatigue: paradoxically, moving reduces cancer-related fatigue. Exercise regulates energy cycles and improves stamina week after week.
• Improved mood: physical activity stimulates serotonin and endorphin production. It significantly reduces post-treatment anxiety and depression.
• Boosted immunity: moderate exercise stimulates Natural Killer (NK) cells, which play a key role in immune surveillance against tumours.
• Better sleep: sleep disturbances are common after cancer. Physical activity regulates circadian rhythm and promotes deeper, more restorative sleep.
• Muscle reconstruction: treatments often cause significant muscle wasting. Progressive strengthening helps regain strength and autonomy.
• Weight management: some hormonal treatments promote weight gain. Exercise helps maintain a healthy weight, a recognised protective factor.

When to resume?

The question of timing is essential. There's no universal answer, but a few important guidelines:

How to start: gentleness above all

The watchword is gentleness. It's not about getting back to your previous level in a few weeks. The body needs time, and every small victory counts.

Start with 10 to 15 minutes per session, two to three times a week. Increase by 5 minutes every two weeks if you feel well. Listen to your body: if it says stop, you stop.

Consistency beats intensity. Better three 15-minute sessions than one exhausting hour-long session. The goal is to create a lasting habit, not to break records.

Adapted exercises

Here are the activities most recommended in sports oncology:

1. Walking: the ideal starting point. Accessible, free, risk-free. Start with 10 minutes at a relaxed pace, gradually increasing duration and tempo.
2. Gentle stretching: restores flexibility, eases treatment-related muscle tension and improves circulation. Particularly important after breast surgery.
3. Light strength training: with resistance bands or body weight. We target large muscle groups (thighs, back, shoulders) to rebuild lost muscle mass.
4. Breathing and relaxation: heart-rate coherence exercises, diaphragmatic breathing. They reduce stress and help manage post-treatment anxiety.
5. Gentle yoga or tai chi: these practices combine movement, breathing and body awareness. They're particularly helpful for managing fatigue.

The adapted physical activity (APA) coach

Going it alone after cancer is possible, but often discouraging. A coach specialised in APA isn't just a trainer: they're a professional trained in chronic conditions, who understands the effects of treatments on the body and knows how to adapt every exercise to your reality on the day.

At TS Training, we come to your home. No need to find the energy to travel to a gym: the coach comes to you, with adapted equipment, in the comfort of your home.

Françoise's story, age 68

"After my breast cancer, I didn't recognise myself anymore. I'd lost 6 kilos of muscle, I was out of breath climbing the stairs, and most of all, I was afraid. Afraid of moving, afraid it would come back. My oncologist recommended I get back into physical activity. I started with Tom, at home, with 15-minute sessions. Just walking in the garden and a few stretches. Three months later, I was doing 45 minutes of strength work with my resistance bands. Six months later, I went hiking again with my grandchildren. This programme gave me back so much more than muscles: it gave me back trust in my body."

— Françoise, 68, Antibes

Summary

Getting back to physical activity after cancer isn't a luxury: it's an act of care. The benefits are proven, measurable and profound — for the body and for morale. The key is not to rush, to be supported by a trained professional, and to take it step by step. Every minute of movement counts. Every session is a victory.