Exercise and cancer

Research shows that exercise has many benefits both during and after cancer treatment. It can help with side effects, speed up recovery, and improve quality of life.

It’s also a great way for carers to improve their physical and mental wellbeing.

The videos below take you through a range of exercises to improve strength and flexibility.

Talk to your doctor before starting this or any other exercise program.

Exercise and cancer

How will exercising help you?

The physical benefits

The mental health benefits

Preventing cancer

Getting motivated

How we can help

Face to face exercise and nutrition program (Free)

This program introduces survivors and carers to physical activity, healthy eating, and practical information, to help them adjust to life after cancer treatment.

Phone based exercise and nutrition program (Free)

This program provides survivors health coaching over the phone to help you get active, eat better and feel better. Available to people who have completed cancer treatment.

About exercising with cancer during treatment

Learn more about the benefits of exercise, safety tips and how to exercise during treatment

How to find an exercise professional

Exercise physiologists and physiotherapists use exercise to help manage injury and chronic diseases. Learn about how they can help people with cancer.

Questions to ask your doctor about exercise and cancer

You should talk to your doctor and/or exercise professional before you start any exercise program. Here are some good questions to ask them.

IN THE NEWS: Brisk walks 'may cut cancer death risk'

Brisk walking may cut the risk of dying from cancer, even in more advanced stages of the disease, Australian research suggests

Exercise videos

Some exercises will be more suitable for people who are going through treatment, while others will be better for those who have finished. Filter the videos to find the exercises that are right for your situation.

Treatment Type: Exercise Type:
Pelvic floor exercises

Pelvic floor exercises

You can perform these exercises standing up, sitting down or lying down. 

Pelvic floor exercises
Lower back stretch

Lower back stretch

You will need to sit on a chair or bench for this exercise.

Lower back stretch
Hamstrings stretch

Hamstrings stretch

For this exercise, you will need a stool or box that’s about 30 cm high. You may need to stand near a wall for balance.

Hamstrings stretch
Calf stretch

Calf stretch

You may need a wall or chair for support during this exercise.

Calf stretch
Quadriceps stretch

Quadriceps stretch

You may need a wall or chair for support during this exercise.

Quadriceps stretch
Pectoral and biceps stretch

Pectoral and biceps stretch

You will need to stand near a wall for this exercise.

Pectoral and biceps stretch
Triceps stretch

Triceps stretch

You can perform this stretch standing up or sitting down.

Triceps stretch
Shoulder stretch

Shoulder stretch

You can perform this stretch standing up or sitting down.

Shoulder stretch
Biceps curl

Biceps curl

You will need hand weights for this exercise.

Biceps curl
Upright row

Upright row

You will need hand weights for this exercise.

Upright row
Shoulder press

Shoulder press

You will need a pole, bar or hand weights for this exercise.

Shoulder press
Modified push-up

Modified push-up

You may like to use a exercise mat for this exercise.

Modified push-up
Standing push-up

Standing push-up

You will need to stand near a wall for this exercise.

Standing push-up
Clamshell

Clamshell

You will need to use a soft, firm surface or an exercise mat for this exercise. 

Clamshell
One-leg balance

One-leg balance

You may need to stand near a chair or wall for this exercise.

One-leg balance
Upright row – with resistance band

Upright row – with resistance band

You will need a resistance band or hand weights for this exercise.

Upright row – with resistance band
Triceps extension upwards

Triceps extension upwards

You will need a resistance band or hand weights for this exercise. This is an advanced exercise.

Triceps extension upwards
Unsupported squat

Unsupported squat

This is an advanced exercise.

Unsupported squat
Triceps extension downwards

Triceps extension downwards

You will need a stable chair and bench or stool for this exercise. This is an advanced exercise.

Triceps extension downwards
Triceps dip feet raised

Triceps dip feet raised

You will need a stable chair and bench or stool for this exercise. This is an advanced exercise.

Triceps dip feet raised
Triceps dip feet on floor

Triceps dip feet on floor

You will need a stable chair or bench for this exercise. This is an advanced exercise.

Triceps dip feet on floor
Standing row

Standing row

For this exercise, you will need a resistance band attached to a fixed point such as a handrail.

Standing row
Standing push-up

Standing push-up

You will need to stand near a wall for this exercise.

Standing push-up
Sit-up

Sit-up

This is an advanced exercise.

Sit-up
Single or double leg lift

Single or double leg lift

This is an advanced exercise.

Single or double leg lift
Side plank

Side plank

This is an advanced exercise.

Side plank
Seated row on the floor

Seated row on the floor

You will need a resistance band for this exercise.

Seated row on the floor
Seated row on a chair

Seated row on a chair

You will need a chair and a resistance band for this exercise.

Seated row on a chair
Seated chair rotation

Seated chair rotation

You will need a chair for this exercise.

Seated chair rotation
Plank

Plank

This is an advanced exercise.

Plank
Pelvic tilt

Pelvic tilt

You will need to use a soft, firm surface or an exercise mat for this exercise. 

Pelvic tilt
Lunge

Lunge

You may need to stand near a wall or chair for this exercise. This is an advanced exercise.

Lunge
Modified push-up

Modified push-up

You may like to use a exercise mat for this exercise.

Modified push-up
Deadlift

Deadlift

You will need a resistance band or hand weights for this exercise. This is an advanced exercise.

Deadlift
Full push-up

Full push-up

This is an advanced exercise.

Full push-up
Close grip push-up

Close grip push-up

This is an advanced exercise.

Close grip push-up
Crunch

Crunch

This is an advanced exercise.

Crunch
Chest press table

Chest press table

You will need to stand near a stable table or high bench for this exercise.

Chest press table
Chest press standing

Chest press standing

For this exercise, you will need a resistance band attached to a fixed point, such as a pole. 

Chest press standing
Chair rise

Chair rise

You will need a chair for this exercise.

Chair rise
Chest press seated

Chest press seated

You will need a chair and a resistance band for this exercise.

Chest press seated
Wall squat

Wall squat

You will need to stand near a wall for this exercise.

Wall squat
Calf raise

Calf raise

You may need to stand near a wall or chair for this exercise.

Calf raise
Bird-dog

Bird-dog

You will need to use a soft, firm surface or an exercise mat for this exercise. 

Bird-dog
Biceps curl – with resistance band

Biceps curl – with resistance band

You will need a resistance band or hand weights for this exercise.

Biceps curl – with resistance band
Biceps curl seated

Biceps curl seated

You will need a chair and a resistance band or hand weights for this exercise.

Biceps curl seated

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