Safe ways to stay active
Hello Kae,
Movement is one of the most misunderstood parts of cancer care.
People want to stay safe, so they hold back. Others aren’t sure what’s allowed, so they avoid activity altogether. And almost everyone worries about “doing it wrong,” especially if they have a port, fatigue, or pain.
Today’s lesson will help clear the fog.
Why movement helps
Cancer treatment can take a toll on strength, energy, sleep, mood, and mobility.
Movement helps counter a lot of that. Not by pushing someone to their limit, but by keeping the body engaged enough to handle what treatment demands.
Even gentle activity can:
steady energy levels
keep muscles from weakening
support heart function
ease anxiety
improve appetite
make day-to-day tasks easier
It doesn’t need to be a workout.
It only needs to be consistent enough to keep the body from shutting down.
The real issue: too much stillness
This often surprises people:
You can be someone who “exercises” and still be very sedentary.
Sitting or lying down for long stretches affects the body in ways that exercise can’t fully undo. Markers like blood sugar, circulation, and inflammation are influenced by how long we spend not moving at all.
That’s why small pockets of movement matter.
They break up the stillness.
Micro-movement works
One of the simplest ways to bring movement into a hard season is through short actions that don’t overwhelm you.
A few examples:
stand up for a moment every hour
move your arms for 10 seconds
walk to another room
do a few slow squats or seated leg lifts
stretch your back or shoulders
march in place for half a minute
These small actions shift your body out of “shutdown mode.”
They help more than most people expect.
If you’re a patient or survivor
Your energy may change from day to day.
Sometimes hour to hour. That’s normal.
A few things to keep in mind:
You don’t need long sessions.
You don’t need perfect form.
You don’t need to move the same way every day.
You don’t need to compare yourself to the “you” from before treatment.
Your job is to notice what your body can do today — not what it could do last year, or what you hope it will do next month.
And yes, movement is safe with a port when done mindfully. Many people in your position exercise with one. We cover this inside the FU Cancer platform.
If you’re a provider, caregiver, or supporter
Movement looks different for each person.
Some days someone may manage a walk. Some days they can’t sit up without help. What you encourage depends on their capacity.
You can support them by:
helping them break up long periods of stillness
adjusting activities based on fatigue
watching for signs of overexertion
reminding them that small movements count
celebrating effort rather than intensity
Your presence makes movement feel less intimidating.
A thought to keep with you
No need to push harder. Movement is about staying connected to your body in a way that helps it cope.
Your task for today
Pick one micro-movement you can do today. Just one.
Examples:
stand and stretch once every hour
walk for two or three minutes at a comfortable pace
sit up tall and roll your shoulders a few times
climb one flight of stairs slowly
do a few gentle leg lifts while seated
stretch your arms overhead
march in place for 20–30 seconds
Choose the one that feels doable with the energy you have.
Tomorrow we’ll move into something everyone experiences but few talk about openly: the emotional weight of a cancer journey and how to support mental steadiness without forcing positivity.
See you then,
But if you’re ready to keep going…
👉 Click here to jump ahead to the next lesson without waiting until tomorrow.
FU Cancer Team
Move. Nourish. Thrive.
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