Choosing an exercise program

Find an exercise program that you enjoy, and that matches your current fitness level and what your doctor says is safe for you. Try to include both aerobic exercises and strength-training exercises in your weekly exercise program. This combination will ensure that you cover all aspects of your health and fitness. Adding more incidental activity into your day is also beneficial (e.g. walk to the shops, use the stairs). The important thing is to keep active.

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Exercise at home and outdoors

Home-based exercise and outdoor exercise are good ways to add physical activity into your daily routine. You can try some strength-training exercises at home, or try aerobic activities, such as walking, cycling or swimming, outside.

Join a group exercise program

Many gyms and fitness centres run group exercise programs. When joining, let your gym know that you have cancer and ask if they have someone who can help to ensure that the exercise program is right for you. Ideally, an exercise physiologist or physiotherapist will assess your aerobic and muscular fitness and flexibility to tailor the program for your capabilities.

To find an appropriate group exercise program, ask your GP for a referral or call Cancer Council 13 11 20.

Ways to stay motivated

Keep track

Stay motivated by recording your physical activity and tracking your progress.

  • Exercise diary – Record each day’s physical activity in a paper diary or List the type of activity, and how long and hard you’ve exercised.
  • Online – Use free websites such as to record your food intake and exercise sessions.
  • Apps – Free smartphone apps such as Runkeeper, MyFitnessPal or STRAVA track your movement while you are exercising if you keep your phone on you, or you can record your activity later. You can download them from the App Store (Apple) or Google Play (Android).
  • Gadgets – Also called wearables, devices such as those from Fitbit and Garmin are worn like a watch. They can track your activity and transfer the data to your smartphone or computer.

Mix it up

Swap exercising at home or outdoors with attending a group program. Or try new activities such as joining a sporting club. The variety will help keep you interested.

Have options for bad weather

A combination of indoor and outdoor exercise options will mean you can keep exercising even if the weather changes or it’s after dark.

Buddy up with someone

  • Family and friends – Exercise with family and friends to keep each other motivated.
  • Telephone support program – Your local Cancer Council may provide telephone health coaching for people who have completed cancer treatment – call 13 11 20 to find out more.

Click on the icon below to download a PDF booklet on exercise for people living with cancer.

Printed copies are available for free - Call 13 11 20 to order

Instructions for downloading and reading EPUB files

Apple devices

The iBooks application must be installed on your Apple device before you can read the EPUB.
Different ways to download an EPUB file to your Apple device:

  • email EPUB files to yourself and transfer the attachment to iBooks.
  • copy EPUB files into DropBox (or a similar service) and use the DropBox app to send them to iBooks.
  • open EPUB files directly from Mobile Safari and open them in iBooks, where they are saved automatically by downloading the EPUB from the website.

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To download an EPUB file to your Kobo from a Windows computer:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • select “Open folder to view files” to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

To download an EPUB to your Kobo from a Mac:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • open your “Finder” application.
  • select “Kobo eReader” from the listed devices to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, probably in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

Turn on your Kobo and your EPUB will be located in “eBooks”, while a PDF will be located in “Documents”.
Need more information? Visit:

Sony Reader

To download an EPUB file on your Sony Reader™:

  • ensure you have already installed the Reader™ Library for PC/Mac software
  • select the eBook you want from our website and click the link to download it.
  • connect the Reader™ to your computer.
  • open the Reader™ Library software and click “Library” in the left-hand pane and select the eBook to view it.

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Amazon Kindle 2nd Generation devices

EPUB files can’t be read on the Amazon Kindle™. However, like most eReaders, Kindle™ 2nd Generation devices are able to display PDFs. We recommend that you download the PDF version of this booklet if you would like to read it on a Kindle™.
To transfer a PDF to your Kindle™ via USB cable from your computer or Mac:

  • download the PDF directly onto your computer.
  • connect the USB cable to your computer’s USB port, and the micro USB end of the cable to your Kindle™. Note: the Kindle™ won’t be available as a reading device while it is connected to your computer until it has been disconnected.
  • open the Kindle™ drive and several folders will appear inside. The “Documents” folder is where you will need to copy or drag the PDF to.
  • safely eject your Kindle™ from your computer and unplug the USB cable. Your content will appear on the Home Screen.

Kindle also provides a Kindle Personal Documents Service that allows users to send documents as an attachment directly to your eReader. For more information on this service, visit
For more information on accessing a PDF on your Kindle™, visit, log in to your account and click on Personal Document Settings.
Need more help? Visit

Android and PC

You can also download and open eBooks on Android devices and PCs with appropriate apps or software installed. Suitable eReader apps for Android include Google Play Books, FBReader and Moon+ Reader. Suitable software for PCs include Calibre and Adobe Digital Editions.

This information was last reviewed in April 2019
View who reviewed this content
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Support services

Coping with cancer?
Speak to a health professional or to someone who has been there, or find a support group or forum

Life after cancer treatment
Programs and support for people who have finished treatment

ENRICH – a free healthy lifestyle program
A face-to-face exercise and nutrition program for cancer survivors

Cancer information

Nutrition and cancer
How to eat well during and after cancer treatment

Staying healthy after treatment
Lifestyle changes that can help keep you in good health

View our publications
Guides and fact sheets for people with cancer, their families and friends