In this practical webinar, Emma Gomes, PhD, exercise oncology specialist and founder of Project Rx, breaks down evidence-based exercise guidelines for people navigating cancer. Her approach is straightforward: consistency beats perfection, and movement is accessible to everyone regardless of fitness level.
Key takeaways
Common exercise myths
- Rest isn’t always best. Movement combats fatigue, anxiety, and depression during treatment
- Exercise doesn’t require intense workouts. Light activity provides real benefits
- You don’t need perfect conditions to start. Just begin where you are
Evidence-based guidelines
The American College of Sports Medicine recommends:
- 150 minutes per week of moderate aerobic exercise (walking, biking, swimming)
- 2 days per week of resistance training (weights, bodyweight exercises, resistance bands)
- Sessions can be broken into 10-minute intervals and combined (circuit training counts toward both goals)
- Watch the webinar to learn more about understanding what these guidelines mean for movement that works for you.
Exercise types to include
- Aerobic exercise for heart and lung health
- Resistance training for muscle strength and bone density
- Flexibility work like stretching or yoga
- Balance training to prevent falls
Benefits for treatment side effects
Exercise helps manage fatigue, bone density loss, muscle weakness, neuropathy, anxiety, depression, sleep problems, and cognitive function.
Getting started
- Start with 5-10 minutes and build gradually
- Use the talk test to gauge intensity: full conversation = light, some words = moderate, barely speaking = vigorous
- Break sessions throughout the day if needed
- Use bodyweight exercises or household items if no gym access
- Check with your oncologist before starting
Any movement is better than none. The goal is finding sustainable activity that fits your life and improves both immediate quality of life and long-term health outcomes.