The different types of exercise

Below we outline the different types of exercise and how they can benefit you.

Aerobic and cardio exercise	Uses large muscle groups repeatedly and is usually done over an extended period. Causes your heart and breathing rates to rise. Increases your ability to use oxygen, which improves heart, lung and muscle fitness. With time, strenuous tasks become easier.
Strength and resistance training	Makes your muscles work harder than usual against some sort of resistance. Strength or resistance training is also known as weight training. Over time, improves the size, quality and capacity of your muscles.
Flexibility exercises	Can help to stretch your muscles. Improve your flexibility or how far you can move – also called your range of motion. Include yoga and Pilates.
Balance exercises	Being able to stay upright or in control of your body movement. Often done by being still (static) but sometimes also by moving (dynamic). Improve stability, which can help to prevent falls.

Along with exercise, eating well is essential for health and wellbeing. See a dietitian and see Nutrition and cancer. You may also like to listen to our meditation and relaxation podcast.

Watch to learn about our exercise video series and how they can help guide you through all the exercises outlined in this section.

Key resource

Download a PDF booklet on this topic.

Exercise for People Living with Cancer

Download PDF1.37MB

More resources

Arm and shoulder exercises after breast surgery Download PDF316kB

This information was last reviewed in August 2023. View who reviewed this content.

Kirsten Adlard, Accredited Exercise Physiologist, The University of Queensland, QLD; Dr Diana Adams, Medical Oncologist, Macarthur Cancer Therapy Centre, NSW; Grace Butson, Senior Physiotherapist, Peter MacCallum Cancer Centre, VIC; Kate Cox, 13 11 20 Consultant, Cancer Council SA; Wai Yin Chung, Consumer; Thomas Harris, Men’s Health Physiotherapist, QLD; Clare Hughes, Chair of Cancer Council’s Nutrition, Alcohol and Physical Activity Committee; Jen McKenzie, Level 1 Lymphoedema Physiotherapist, ESSA Accredited Exercise Physiologist, The McKenzie Clinic, QLD; Claudia Marck, Consumer; Dr David Mizrahi, Accredited Exercise Physiologist and Research Fellow, The Daffodil Centre at Cancer Council NSW and The University of Sydney, NSW; Prof Rob Newton, Professor of Exercise Medicine, Exercise Medicine Research Institute, Edith Cowan University, WA; Jason Sonneman, Consumer.

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