5 Expert Tips to Make Daily Exercise Easier After Cancer

Finding the motivation to exercise after cancer isn’t always easy. Side effects such as fatigue, stiffness, or low energy can make movement feel daunting — and even when treatment ends, it can be hard to know where to begin.

We know first-hand how small, consistent steps can rebuild strength, confidence, and energy. Whether you’re restarting after treatment or looking to build a regular fitness routine, these simple strategies can help you get moving each day.

1. Get dressed in your workout clothes

It may sound small, but putting on your gym gear is one of the most effective ways to prepare your mind for movement. Wearing your workout clothes creates the mental shift that “exercise is happening today.” Even if you only manage 10 minutes, you’ll already be in the right mindset.

2. Set your equipment out the night before

Visual cues are powerful motivators. Place your dumbbells, resistance bands, or yoga mat somewhere you’ll see them in the morning. For many of our members at Get Me Back, simply seeing their weights ready to go helps them start their cancer exercise session without hesitation.

2. Set your equipment out the night before

Visual cues are powerful motivators. Place your dumbbells, resistance bands, or yoga mat somewhere you’ll see them in the morning. For many of our members at Get Me Back, simply seeing their weights ready to go helps them start their exercise session without hesitation.

Need guidance? At Get Me Back, we provide structured, progressive programmes designed specifically for people affected by cancer.

4. Start small, but be consistent

You don’t have to do a full workout every day to benefit. Even 5–10 minutes of movement can ease stiffness, lift mood, and improve energy levels. Consistency matters more than intensity. The more regularly you move, the more normal it becomes — and the stronger you’ll feel over time.

5. Anchor movement to your daily routine

Building habits after cancer is easier when you connect them to things you already do. Try linking your exercise to existing routines:

• “After my morning tea, I’ll do 10 minutes of stretches.”

• “Before lunch, I’ll go for a walk around the block.”

• “On Tuesdays at 1pm, I’ll join my Get Me Back class.”

By attaching movement to daily activities, you’re more likely to stick with it.

Exercise after cancer doesn’t need to be complicated. With the right support, you can build confidence, strength, and a routine that works for you.

Daily movement is about progress, not perfection. Start small, set yourself up for success, and let consistency do the work. With the right approach, you can feel stronger, more energised, and more confident every day.