Training to Support Your Strength, Energy, and Endurance
Workouts That Work for You
There’s no one-size-fits-all approach to exercise during or after breast cancer treatment. The right kind of activity depends on your energy levels, treatment side effects, exercise history, and where you are on your journey. Gentle movement is often helpful at all phases but your program should consider all of the above when developing a plan.
Incorporating different types of exercise—like interval training, weight-bearing workouts, and strength training—can help with your energy, mood, and long-term health. These activities may also enhance bone strength, metabolism, and muscle tone. If you’re just getting started or returning to exercise after treatment, it’s okay to begin slowly and build over time
Aerobic Activity: What You Need to Know
Aerobic movement—like walking, running, or cycling—can be done at either a moderate or vigorous intensity. Both types offer important health benefits, and either one counts toward your weekly exercise goal.
General Recommendations
Experts recommend that all adults, whether or not they’ve had breast cancer, aim for one of the following each week:
- 150 minutes or more of moderate-intensity aerobic activity (such as brisk walking)
- 75 minutes or more of vigorous-intensity aerobic activity (such as running or spinning)
Even short sessions of activity can add up. One simple way to meet the 150-minute goal is by walking 10,000 steps a day, which you can track using a pedometer, fitness tracker, or smartphone app.
Why Walking Works
Walking is one of the easiest and most accessible forms of aerobic exercise. You can do it almost anywhere, and no special equipment is needed—just a good pair of shoes and a little motivation. To help you stay consistent, consider:
- Walking with a friend or family member
- Listening to audiobooks or making calls while walking
- Tracking your steps with an app or device
The great news? Brisk walking has been shown to be just as beneficial as more intense workouts when it comes to improving health and longevity.
Are You Exercising at the Right Intensity?
Both levels of activity are valuable. Choose the pace that feels right for your body, and talk with your care team before starting or increasing your routine, especially if you’re in treatment or recovering from surgery.
Interval Training to Boost Stamina and Vary Your Routine
Interval training adds short bursts of vigorous activity into your aerobic workout. You might try sprinting for a minute or two, then walking until you recover—then repeating the cycle.
Alternate between high-intensity and lower-intensity movement for 20–30 minutes. This variation can keep things interesting while improving endurance.
Support Your Bones with Weight-Bearing Activity
Choose exercises that help strengthen bones and reduce the risk of osteoporosis. Examples include:
- Walking (brisk is better)
- Jogging or running
- Dancing
- Stair climbing
- Jumping rope
Non-weight-bearing activities (like swimming or cycling) are still beneficial but don’t provide the same bone-building effect.
Power Up: Help Build Muscle, Support Joints, and Improve Metabolism
Strength training—also known as resistance training or lifting weights—helps you build strong muscles, joints, and bones. It may also improve your metabolism, which affects how your body uses energy. This may be done with the use of bodyweight exercises or by adding external resistance with bands, weights, or machines.
If you’ve had breast cancer, talk with your care team before lifting heavy weights.
Post-Surgery Movement Strategies
After surgery, light activity can reduce soreness, stiffness, swelling, and pain. The American Cancer Society recommends waiting until the third day after surgery to begin exercising—and keeping movement gentle during the first week. Try using your affected arm for basic daily tasks like brushing your teeth, eating, or getting dressed. Your surgeon can help you decide when and how to safely begin.
Boost Your Well-Being: If your doctor clears you for exercise, aim to include moderate aerobic activity (cardio), strength training, and weight-bearing exercises. These support heart health, muscle strength, bone density, and overall wellness. Aerobic activity includes anything that gets your heart rate up, like brisk walking or dancing. You might breathe a little heavier or start to sweat, which means your heart and lungs are working harder in a healthy way.
A breakdown of recommended exercises:
Aerobic Exercise
Strength Training
Flexibility Training
Need Help Finding a Trained Instructor?
The Leonard P. Zakim Center for Integrative Therapies and Healthy Living offers a variety of community based, cancer-specific movement-based programming. Classes are free of charge to all DFCI patients, and are taught by certified instructors with advanced education and experience in working with individuals with cancer. They also offer 1-on-1 health coaching for individuals who may require more clinically supervised exercise programming, or support and accountability with designing and implementing an individualized program.
You can also visit the American College of Sports Medicine (ACSM) or learn more about programs like LIVESTRONG at the YMCA, which offer cancer-informed fitness support.
