How to Plan Your Exercise During Chemotherapy: Practical Tips for Every Day of Your Cycle

STRONGYOU
Nov 19, 2025
4 min read

Starting or continuing an exercise routine during chemotherapy and cancer treatment can feel overwhelming. Fatigue, nausea, and fluctuating energy levels make it hard to know what’s safe, what’s effective, or if it’s even possible. However, research consistently shows that staying active — even in small, gentle ways — can help manage chemo side effects, maintain strength, improve mood, and support overall quality of life for people living with cancer.

Some of the most common questions we get are:

“Can I exercise during chemo?”
“How should I plan my training during the cycles?”

This article is designed to answer those questions and guide you through a practical, cycle-based approach to exercise during chemotherapy. You’ll learn how to adjust your workouts based on your daily energy, which types of exercises are safe and effective, and how to progress without overloading your body. Whether you’re new to cancer and exercise or have been active for years, these tips can help you stay moving safely and confidently throughout your treatment, supporting both physical and mental wellbeing.

Can I Exercise During Chemotherapy?

Yes — in most cases, exercising during chemo is safe and beneficial. The key is to adapt your workouts to your energy levels and symptoms and to get approval from your oncology team.

Research consistently shows that exercise during chemotherapy can:

Reduce fatigue
Preserve muscle strength and function
Support daily activities and independence
Improve mood, sleep, and overall quality of life

Even short sessions of gentle movement can make a difference — it’s not about pushing to the max, but about maintaining consistency in a safe and personalised way.

How to Plan Exercise During Your Chemo Cycle

Your chemotherapy cycle can serve as a natural guide for structuring exercise. Here’s a simple framework to follow, but remember that chemo affects everyone differently, so listen to your body and adjust accordingly.

1. “Better days” (usually mid-cycle or when energy returns)

These are ideal for your stronger sessions.

2×/week strength training, 20–30 min
Focus: Big muscle groups — squats or sit-to-stands, rows with bands, chest press with band, step-ups, glute bridges
Sets/Reps: 2–3 sets of 8–15 reps, controlled speed

2. “Moderate days” (several days post-infusion)

Aim for shorter, lighter sessions:

Light resistance (bodyweight or bands)
15–25 min gentle aerobic activity (walking, stationary bike, or elliptical)

3. “Hard days” (infusion day + 1–3 days after)

Choose movement, not training:

5–15 min slow walking
Mobility and breathing work
Rest when needed — moving a little still helps more than staying completely still

Even a few minutes of gentle movement supports circulation, mood, and overall wellbeing, without overloading your body.

Weekly Structure Example

Once you know how to plan individual days, you can organise your week to balance strength, aerobic, and mobility work. The table below gives a simple framework that you can adjust depending on your energy levels and treatment schedule.

Type	Frequency	Duration	Notes
Strength (bands/bodyweight)	2×/week	20–30 min	On “better days”
Aerobic (walk, cycling)	2–4×/week	15–30 min	Split into 10–15 min blocks if needed
Mobility exercises	2–3×/week	10 min	Short, gentle, focus on flexibility and balance

Progressing Safely

As you move through your chemotherapy cycles, it’s important to increase exercise gradually. Only add reps, sets, or resistance after 2–3 stable weeks of consistent training. Always listen to your body — progress should never come at the expense of proper technique or comfort. Adjust your workouts based on fatigue, nausea, or neuropathy, and remember that some days will be easier than others.

Safety Signals – When to Stop and Seek Medical Advice

Exercise is generally safe during chemotherapy, but you should stop and contact your care team immediately if you notice any of the following:

Chest pain or sudden shortness of breath
Dizziness, fainting, or severe imbalance
Fever above 38°C (100.4°F)
Unexplained swelling or bleeding
Severe neuropathy affecting balance or safety

Practical Tips for Success

Here are a few strategies to make exercise more manageable and sustainable during treatment:

Break sessions into smaller blocks — two 10-minute bouts can be just as effective if fatigue is high
Use resistance bands — portable, affordable, and versatile
Keep a simple log of how you felt and what you did each day; it helps track progress and spot patterns
Be kind to yourself — consistency matters more than intensity, and small steps still lead to meaningful benefits

Conclusion

Exercise during chemotherapy and cancer treatment is not only possible, it’s highly beneficial. Tailoring your workouts to your chemo cycle, listening to your body, and progressing gradually can help you maintain strength, energy, and quality of life throughout treatment.

Whether you’re focusing on strength training, aerobic activity, or gentle mobility exercises, staying active during cancer treatment can improve physical function, reduce fatigue, and support overall wellbeing. Remember, even short, simple sessions of cancer and exercise tailored to your needs can make a meaningful difference.

By following a practical, cycle-based approach, patients undergoing oncology cancer treatment can safely integrate exercise and cancer care into their routine, enhancing both recovery and daily life. For anyone navigating chemo and exercise, the key is consistency, adaptability, and listening to your body — small, steady steps lead to long-term benefits.