I recently had the opportunity of spending time with someone who is undergoing chemotherapy and radiotherapy as part of his cancer treatment. In our conversations, he opened up about the raw and often overwhelming realities of his journey – the crushing fatigue, persistent pain, relentless nausea and sleepless nights. Perhaps most poignant were the emotional battles he faced: the quiet moments of despair, the haunting question of ‘Why me?’ and the introspective spirals that make you question not only your circumstances, but your very existence and every choice that brought you here.

Over 80% of people with cancer experience fatigue whilst undergoing chemotherapy or radiation therapy

National Cancer Institute (2024)

Cancer diagnosis vary, and so too do the symptoms and experiences that come with them. It’s important to acknowledge that whilst no two journeys are identical, certain side effects are commonly reported – fatigue being one of the most universal. It may begin at the outset of treatment, persist throughout and in some cases, linger long after treatment ends

What is fatigue?

Fatigue, in the context of cancer, is not just being tired. It is an overwhelming, persistent sense of exhaustion – physical, emotional and mental – that doesn’t go away with rest or sleep.

The impact of fatigue

For individuals navigating their cancer journey, fatigue can be felt in different ways:

• It can be multidimensional – affecting mood, motivation and overall quality of life.
• The fatigue might be disproportionate to the activity – meaning people might feel tired even after minimal effort.
• It can interfere with daily functioning – affecting cognitive abilities such as concentration and memory.

Navigating fatigue

Given the impact of fatigue – it might seem counterintuitive to suggest what I am about to…but there is one approach that has shown real promise in managing it:

Movement.

I know – it sounds strange. When you’re running on empty and the idea of moving more feels almost impossible. Yet, evidence continues to show that physical activity – even in gentle forms, can help to alleviate cancer-related fatigue.

I spoke to many people who were navigating their own cancer journeys – and in each case, each person shared how physical movement had helped them to:

• Improve sleep: they found exercise promoted better sleep patterns which consequently helped to reduce feelings of fatigue during the day
• Improve mood: many shared how feeling good was so important because of how hard navigating cancer can be. It often served as a distraction from difficult and sometimes relentless thoughts.
• Maintained every-day functionality: Engaging in movement – whether it’s walking down the drive, gardening, or gentle yoga – helped maintain muscle strength, balance, and overall functionality, making day-to-day tasks more manageable
• Reduce side effects: The fatigue became more manageable and felt much more in control of their body and mind
• Created opportunities to connect with others: Those who participated in cancer specific group exercise classes found that being alongside others who are in a similar situation was incredibly supportive.

Watch this video where people talk about how physical exercise helped them through cancer treatment: https://youtu.be/1eEnBWO45ds

Start where you are at

When living with cancer-related fatigue, the idea of “exercise” can feel overwhelming or even impossible.

The goal isn’t intensity; it is consistency and working with your body – not against it.

The most important thing to remember is that physical activity doesn’t have to mean hitting the gym or running marathons. For some, it might mean stretching in bed. For others, it could be a walk to the end of the drive or a few minutes of chair-based exercise. It’s about working with your body and exploring what might be possible. That’s why the most empowering place to begin is exactly where you are

Starting where you are means tuning into what’s possible today. Every act of movement counts and what matters most is that it’s your starting point – not someone else’s.

The power of progression

Over time, and as your body begins to respond to regular, gentle movement, you may find capabilities gradually increase. That’s where progression comes in – not through pressure or performance, but through patience and persistence. Some simple ways to build movement up over time could include:

• Increasing the number of minutes of work – add 30 seconds every few days
• Add more repetitions gradually – whether it’s a leg raise or arm stretch, every few days, add another repetition to help improve strength
• Try a different form of movement – what works one day might not work the next, swap it for a stretch whilst seated or a small clean – keep it flexible
• Track how you feel – helping recognise patterns of mood and energy can help you to recognise where you might be able to do more or need to do less. Tracking will also help you celebrate progress!

Feeling unsure

Feeling unsure about physical exercise and existing capabilities is normal – consulting with your healthcare team can help you to create a safe and personalised activity plan.

You can also find some useful resources as well as information on physical exercise classes below

• Macmillan’s booklet about physical activity and cancer can be found here: Physical activity and cancer | Booklet | Macmillan Cancer Support
• Exercise Information: Exercise guidelines for people with cancer | Cancer Research UK | Coping physically
• Physical exercise classes: Exercise and cancer | Maggie’s

A new lens

Physical exercise whilst navigating cancer isn’t necessarily about achieving fitness goals – it’s creating a form of self-compassion, a kind and sustainable relationship with your body.

Some days will be better than others.

There will be setbacks – that’s okay.

Progress isn’t linear!

Whether it’s the slow rhythm of a walk, the grounding stretch of yoga, or simply standing and breathing deeply at a window, movement can be a quiet but powerful companion on the cancer journey. And in doing so, you are not just reducing fatigue – you’re reclaiming agency in a time when so much can feel out of your control.