Are there any specific recommendations for cancer survivors?

The World Cancer Research Fund (WCRF) have made recommendations for physical activity based on a review of scientific evidence relating to the effects of exercise on cancer which concluded that exercise probably decreases the risk of breast cancer.

Their first recommendation, to be moderately active for at least 30 minutes each day, relates to the evidence of activity on cancer. The second recommendation, to aim for 60 minutes of moderate activity every day, relates to the role exercise plays in preventing overweight and obesity, which are independent causes of certain cancers.  If you have been inactive for some time, it is sensible to start at the first recommendation. Excessive exercise is not advisable, as it can cause muscle pain and depress the immune system, making you vulnerable to infections. The third recommendation is to limit sedentary habits such as watching television. If you are watching television, you can at least do things like get up and do something at commercial breaks or walk to the television to change the channel.

Moderate physical activity can readily be built into everyday living. The recommended duration of activity can be made up of several short activities, rather than a half hour continuous walk. For instance, you could walk 5 minutes each way from where you park your car, 10 minutes during your lunch break, 5 minutes taking the stairs a few times, and 5 minutes around the house doing chores.

Being physically active doesn’t have to mean a strenuous exercise program such as running or joining a gym; all types of physical activity have been shown to be protective. The best physical activity is the one that you enjoy, that you can manage to do on a regular basis, and that you can maintain over the long term. There is no benefit gained from embarking on an unrealistic or overly demanding exercise program that only lasts a few weeks. Whether it’s walking with friends, family, or your dog, throwing a ball at the park, doing housework, gardening, swimming (you may want to avoid public pools during treatment), or cycling, you will obtain a benefit.  Resistance and balance activities, such as light weights, and using an exercise ball are also beneficial.