The Reality of Trying to Exercise After Chemo or Surgery

“Do it because you can, not because you have to.” That’s what my late friend Anthony Ellison used to say. And honestly, it’s stuck with me. Because movement after cancer isn’t just about fitness, it’s about finding a way to reconnect with your body after it’s been through hell.

But let’s not sugar-coat it: trying to exercise after chemo or surgery is hard. Really hard. The kind of hard that doesn’t show up in glossy pamphlets or cheerful rehab brochures. This blog is for the people who want to move their body, but feel like they’re dragging a concrete block every time they try. You’re not alone.

Fatigue Isn’t Just “Feeling Tired”

Cancer fatigue is a beast of its own. It’s not fixed by a nap. It doesn’t care how motivated you are. And some days, even walking to the fridge feels like a marathon.

After surgery, I thought I’d bounce back physically once the wounds healed. Instead, I hit a wall. Chemo came soon after and wiped out any sense of momentum. I knew movement was meant to help, but the hardest part was always getting started. Once I was moving, I usually felt better. But getting there? That’s where the real battle was.

Redefining What “Exercise” Looks Like

Forget everything you think exercise should look like. Post-treatment, movement is anything that gently reintroduces you to your body:

• Stretching in bed before you get up
• Walking to the mailbox or around the block
• Doing light yoga or following a YouTube video for beginners
• Standing up to do dishes instead of sitting on the couch
• Using resistance bands while you watch TV

It doesn’t have to be 30 minutes. It doesn’t have to raise your heart rate. It doesn’t have to be Instagrammable. It just has to be yours, in whatever capacity your body allows that day.

The Emotional Baggage of Movement

It’s not just your body that holds you back. Emotionally, it’s bloody tough too. Movement can trigger frustration, grief, even shame:

• “Why can’t I do what I used to?”
• “Is this all my body is capable of now?”
• “I used to run. Now I can barely stand without pain.”

These thoughts are normal. Movement isn’t just physical, it’s emotional healing too. And that healing might involve tears, anger, or giving up and trying again tomorrow. That’s okay.

Tips for Getting Started (Without Burning Out)

• Start tiny – Five minutes is enough. One stretch is enough. Anything is better than nothing.
• Have better-day vs low-day options – On better days, maybe a 15-minute walk. On bad days, stretching or even just deep breathing in bed.
• Listen to your body – Some soreness is okay. Pain, exhaustion, or dizziness? That’s your cue to stop.
• Celebrate the smallest wins – Sat up for 10 minutes today? That’s progress. Walked to the end of the street? That’s huge.
• Rest without guilt – Rest is part of recovery. You’re not lazy. You’re healing.

And if your movement looks different every day, that’s normal. Recovery isn’t linear. Energy levels aren’t predictable. But consistency, even in small amounts, adds up over time.

Seeing an Exercise Physiologist

If you want expert support, it’s worth seeing an Exercise Physiologist, ideally one who specialises in oncology or cancer rehab. They can help you:

• Understand your limits and avoid injury
• Build a plan based on your treatment side effects
• Track progress in a safe, supportive way

Bowel Cancer Australia offers a free Exercise Physiologist advice line, call 1800 727 336 to chat to someone who gets it.

If you’re in WA, Cancer Council WA’s Life Now programs offer free group exercise programs tailored to cancer patients and survivors.

When You’re Just Not Up to It

Some days, you won’t move. At all. And that’s not failure. That’s survival. On those days, movement might mean:

• Visualising yourself moving again in the future
• Doing breathing exercises or mindfulness
• Asking your body what it needs, and honouring the answer

There is strength in stillness, too.

You’re Rebuilding, Not Starting Over

Your body has been through more than most people can imagine. You’re not starting from zero, you’re rebuilding from ground zero. And that takes time, compassion, and a whole lot of patience.

Don’t compare yourself to your old self. Don’t compare yourself to others in a gym. This is your recovery. Your pace. Your rules.

And if today’s win is just reading this blog and thinking, maybe tomorrow, that’s enough too.

Final Thought

Exercise after chemo or surgery isn’t about chasing your old fitness levels. It’s about giving your body the chance to feel alive again, slowly, gently, and in a way that works for you. Start small. Listen to your body. And if all else fails, remember Anthony’s words: “Do it because you can, not because you have to.”