EXERCISE

5 steps to exercising more with prostate cancer

Published June 2021

5 steps to exercising more with prostate cancer
5 steps to exercising more with prostate cancer

Exercising more can not only help you feel better, but it can help you during your treatment for advanced prostate cancer too. Whether you are already quite active or a complete stranger to exercise, it is normal to feel unsure of physical exertion after being diagnosed with advanced prostate cancer. It is important to remember that living with any cancer does not mean that you should stop exercising. So, if you are still feeling hesitant or if you’ve had a break from exercise to deal with your diagnosis and treatment, here are some tips on how to get back to moving more:

  1. Get the green light: Before you start on any exercise program, it’s a good idea to talk to your doctor first. Exercise is generally accepted to be a good idea during cancer treatment and it is important to find the right type of exercise regime that is safe for you. Talk it over with a healthcare professional who knows about your prostate cancer diagnosis so you can learn about what exercises might benefit you the most and find the right kind of exercise program for you.
  2. Start small: Even 5 minutes’ exercise is better than nothing. Once you’re on your feet, you might find you can keep going for longer than your minimal goal. You can always start small, with something achievable like walking or swimming, and move on to something more challenging. It’s all about building healthy habits, not running a marathon on day 1.
  3. Make it a habit: It might be that you park your car a few minutes’ walk from your destination or that you set your alarm to go for a brisk walk at the same time every afternoon. Whatever you choose, factoring in your exercise time into your normal day-to-day routine will help to turn it into a regular habit.
  4. Track – and celebrate! – your progress: Seeing how you improve from day to day can help you with keeping motivated. You can record your progress using a pedometer, fitness watch or app on your phone to track most workouts – or you could just write it down on a piece of paper. Pick the technology that works for you, or just watch the clock and try to do whatever you are doing for a little bit longer each time. Whatever you choose, remember to look back after a few weeks and celebrate your success!
  5. Get an exercise buddy: A way to make getting back to exercising easier is to tell a friend or family member about your plan and ask them to join you. You could even join a local exercise group. Getting an ‘exercise buddy’ is a lovely opportunity to spend time together creating a new healthy habit, whilst providing encouragement for each other.

And, finally…

It is important to remember that exercise isn’t just about marathons and sporting tournaments and often the barrier to moving more is how you see yourself. You may think that you aren’t a ‘sporty type’ or an ‘exerciser’, when in reality there isn’t a difference between you and ‘people who exercise’. They’re just out there doing it. There’s nothing to stop you joining in and being one of them. Who knows – someone else might see you making a good change in your life and be inspired to do something themselves!

Any movement is better than none at all.

SOURCES:
  1. Your secret weapon during cancer treatment? Exercise! Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/cancer/in-depth/secret-weapon-during-cancer-treatment-exercise/art-20457584. Accessed October 2025.
  2. Exercise guidelines for cancer patients. Cancer Research UK. Available at: 
https://www.cancerresearchuk.org/about-cancer/coping/physically/exercise-guidelines. Accessed October 2025.
  3. An Exercise Program for You: 5 Tips for People With Cancer. Cancer.Net. Available at:
https://www.cancer.net/blog/2018-09/exercise-program-you-5-tips-people-with-cancer. Accessed October 2025.

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