Introduction: Training For A War My Body Didn’t Choose
Chemo taught me something unexpected: my body wasn’t fragile. It was just untrained for battle.
When the scan reports become overwhelming, it’s easy to want to curl up on the sofa and stay there. I understand. I’ve had those days. But the harsh truth is that moving more actually reduces exhaustion. Movement isn’t effortless, but it reconditions my body. Mitochondria, blood sugar, inflammation, lymph – exercise engages all these systems like a diligent engineer.
This isn’t a motivational talk from the gym. It’s my personal anti-cancer training plan, designed for a real person undergoing treatment: Zone-2 cardio (here’s a link if you don’t know what this is yet) to rebuild my engine, simple strength sessions to maintain muscle and independence, and some insight into myokines – the hormones that muscles release during contraction, which quietly transform the entire system.
No heroics. No extreme challenges. Just consistent work that tips the odds in my favour.
Why Move At All: The Biochemistry In Plain English
Cancer disrupts everything – metabolism, inflammation, and mental health. Exercise is structured stress. When done appropriately, the body adjusts.
- Mitochondria: Moderate cardio encourages the growth of mitochondria – your cells produce more effective “batteries.” More ATP with less waste leads to steady energy, clearer thinking, and better recovery.
- Insulin + glucose: Active muscles clear glucose from the bloodstream without insulin. This is beneficial when managing insulin, IGF-1, and the sugar levels that tumors thrive on.
- Inflammation: Muscle contractions release myokines – signaling molecules like IL-6 (which acts as anti-inflammatory during exercise), irisin, and BDNF. They reduce chronic inflammation, enhance immune function, and even interact with the brain.
- Immune traffic + lymph flow: Muscle functions like a pump. Movement pushes lymph, assisting immune cells in their patrol and clearing away waste.
- Mood + fatigue: Ironically, overcoming cancer fatigue often requires movement. You’re building endurance, not striving for exhaustion.
Observational studies consistently show that people with cancer who exercise regularly tend to feel better, handle treatment better, and often perform better overall. The mechanisms I've discussed explain why. The key is to find the right dosage.
The Plan I Actually Follow
I organise my week like this when I’m not overwhelmed by treatment. It’s intentionally straightforward because simplicity works in real life.
The Weekly Template
1) Zone-2 cardio (explanation of Zone-2 available on this link) – 3 sessions:
- 30–45 minutes each, mostly a brisk walk or a gentle cycle around the block.
- If I can’t go outside, I do marching intervals in the kitchen or light walks on the treadmill.
- Strength — 2 or 3 sessions
- 30–40 minutes, full-body.
2) Focus on movement patterns, not specific body parts:
- Squat: sit-to-stand from a chair, goblet squat, or TRX-assisted.
- Hinge: hip hinge with a dowel, Romanian deadlift, light kettlebell deadlift.
- Push: incline push-ups on a bench/wall, dumbbell floor press.
- Pull: band rows, suspension rows, substitute lat pulldown.
- Carry: light farmer’s carry or suitcase carry for posture and core.
Perform 2-3 sets of 6-12 controlled repetitions at 60-70% your max (challenging but manageable).
3) Mobility + breathwork – 1 session (minimum), 10–20 minutes
Spine rotations, hip openers, thoracic extension, and my usual breathwork on the PEMF mat when possible. I also incorporate short mobility exercises into warm-ups.
4) Very Bad Days: The 10-Minute Protocol
- 3 minutes: easy marching in place + arm swings
- 3 minutes: sit-to-stands from a chair (sets of 5) + wall push-ups
- 2 minutes: band pull-aparts + gentle hip hinges
- 2 minutes: slow nasal breathing, long exhales
Done. You moved. Remember that.
Chemo Weeks vs Non-Chemo Weeks
During chemo weeks: maintain the pattern but reduce the volume by half. I walk more, lift less, and prioritise consistency over impressive workouts.
Post-chemo week: rebuild carefully. I never try to "make up" for missed workouts. I return to my baseline and gradually progress.
Timing That Helps
- Doing Zone-2 workouts earlier in the day helps regulate my circadian rhythm and boosts my mood.
- Strength sessions can happen anywhere – but not right before bedtime.
- Post-meal walks assist with glucose control.
- On scan or clinic days, short walks relieve stress better than scrolling through my phone.
Zone-2: Rebuilding The Engine
Zone-2 is the unsung hero – steady, conversational cardio that feels sustainable for an hour if needed. It’s the sweet spot for mitochondrial improvement.
- To find Zone-2 without special tests: you should be able to breathe through your nose, speak in full sentences, and your heart rate should range roughly from 60 to 70% of your max. A very rough estimate is 180 minus your age, then adjust based on how you feel.
- What it feels like: not a grind or a sprint. It’s a purposeful, steady walk, light cycling, or easy rowing.
- Progression: increase duration (from 25 to 30 to 40 minutes) before focusing on speed. Consistency builds endurance.
- Why it Matters: More mitochondria and better fat oxidation lead to steady energy, a clearer metabolism, and reduced inflammation. It’s cardio serving as cellular maintenance.
Strength: Muscles Are Medicine
Muscle isn’t about looks; it’s a metabolic organ that absorbs glucose, releases myokines, stabilises joints, strengthens bones, and maintains independence.
Session structure (30-40 minutes):
1) Prep (3-5 minutes): cat-cows, hip flexor stretch, shoulder circles, bodyweight hinges.
2) Main (25-30 minutes):
- Squat pattern: 2-3 sets of 8-12
- Hinge pattern: 2-3 sets of 6-10
- Pull: 2-3 sets of 8-1212
- Pull: 2-3 sets of 8-12
- Carry: 2 light laps of the room
Rest for 60-90 seconds, keeping max at 60-70% max.
3) Finish (2-5 minutes): box breathing or long exhales to wind down.
Technique tips for protecting backs and shoulders:
- Hinge from your hips, not your spine. Feel your hamstrings load, and keep your ribs down.
- For presses, keep elbows at 30-45 degrees from your sides – “tuck, don’t flare.”
- For rows: pull toward your pockets, not your neck.
- For carries: maintain a tall posture, take slow steps, and keep shoulder blades in your back pockets.
If you have portacaths, recent surgeries, bone metastases, neuropathy, or risk of lymphedema, modify your movements: use shorter ranges, lighter weights, and seek guidance. Safety is more important than bravado.
Myokines: The Secret Language Of Moving Muscle
When muscle contracts, it doesn’t just burn calories; it sends chemical signals.
- IL-6 (exercise-induced): during exercise, it becomes anti-inflammatory; it spikes and triggers an anti-inflammatory response that reduces chronic inflammation.
- Irisin: helps convert white fat to a healthier form and improves metabolic health.
- BDNF: bolsters brain function, mood, and adaptability.
- SPARC, myostatin modulation, and others: emerging roles in tumor microenvironments and metabolism.
In simpler terms: muscle contractions act like chemical therapy. You create a pharmacology that your body accepts and withstands.
Programming Around Real Life – And Treatment
- Adjusting your plan based on how you feel is more effective than following strict schedules: rate your readiness from 1 to 10. If you’re at a 4, don’t skip; just scale back. Do fewer sets, lift lighter weights, and take more breaks.
- Switch up your tools: use bands on days of significant fatigue, dumbbells or kettlebells when you feel better. If available, use machines for extra support.
- If you experience joint pain, select exercises that work well for you. Opt for light sled pushing instead of squats, hinge at a bench, or perform wall push-ups.
- On days focused on glucose, take a 10-15 minute walk after meals for free benefits.
- For sleep, finish training at least 2-3 hours before bedtime. If evenings are your only time, stick to Zone-2 exercises or mobility work.
Safety: The “What Not To Do” List
- Don’t train during infection or fever. If your neutrophils are low, avoid gyms and crowded places; opt for walks outside or at home.
- Avoid trying to achieve personal records during treatment. The focus should be on building capacity, not pushing through pain.
- Refrain from extreme fasting combined with hard training without professional guidance; malnutrition and electrolyte imbalances aren’t achievements.
- Protect ports, lines, and recent surgeries. Avoid direct pressure or strain.
- With bone metastases or osteoporosis, steer clear of high-impact spinal loading or twisting with weight. Opt for supported exercises instead.
- For peripheral neuropathy, prioritise stability and foot care; choose seated or supported movements.
- For blood pressure or heart risks, progress slowly. If you experience chest pain, dizziness, or severe breathlessness, stop and inform your medical team.
- Communicate with your healthcare team about your activities. Transparency prevents harm; good clinicians want you to stay active – safely.
How This Fits My Broader Protocol
I structure my days like building blocks:
- Morning: breathwork (often on the PEMF mat), mobility exercises, sometimes a Zone-2 walk.
- Daytime: short walks after meals to help manage glucose levels.
- Strength: two or three short, effective sessions per week — no drama, just the fundamentals.
- Recovery: hydrogen water, electrolytes, protein intake, and respect for sleep.
- Other key areas: vegetarian keto diet, off-label medications, hyperbaric oxygen therapy, red light therapy, and air and water purification – exercise enhances each of these areas, making them more effective.
I don’t idolise exercise; I use it as one tool in a system I’m trying to steer in my favor.
A Two-Week Starter Plan You Can Actually Finish
Rules: keep everything at 60-70% max. You should finish feeling better than when you started. If not, you did too much.
Week 1
Mon – Zone-2 (30 min): brisk walk, conversational pace.
Tue – Strength A (30 min):
- Sit-to-stand 3×8
- Band row 3×10
- Incline push-ups 3×6-8
- Suitcase carry 2×30-40 steps
Wed – Walk after meals (3×10 min): breakfast, lunch, dinner.
Thu – Zone-2 (30 min)
Fri – Strength B (30 min):
- Hip hinge to bench 3×8
- Dumbbell floor press 3×8-10
- Band pull-aparts 3×12-15
- Farmers carry 2×30-40 steps
Sat – Mobility + breathwork (15-20 min)
Sun – Optional easy walk (20-30 min)
Week 2
Maintain the same structure, adding 5 minutes to one Zone-2 session and an additional set to two strength exercises if you completed Week 1 comfortably. If Week 1 felt difficult, repeat it. Consistency is more important than novelty.
Bad-Day Alternative (any day): complete the 10-minute protocol and call it a day. Keeping a streak is more crucial than seeking “extreme” performance.
Equipment That Actually Helps (But Isn’t Required)
- A resistance band set. It offers endless options and is gentle on joints.
- Adjustable dumbbells or a single kettlebell. 6-12 kg is a good range for many; choose lighter or heavier depending on your needs.
- A heart rate monitor or watch. Useful but not essential; perceived effort is also valid.
- Good shoes and a stable chair. That’s enough to get started.
No fancy equipment is necessary. Your body serves as the primary tool.
Common Questions I Get
– “Won’t exercise take away the energy I need to fight cancer?”
When done correctly, it actually does the opposite. You’re training the systems that generate energy and handle stress.
– “What if I’m exhausted?”
You still move – just scale back. Ten minutes today is better than trying to stick to a perfect plan tomorrow.
– “Is HIIT better?”
For most during treatment, it's not. We’re focused on rebuilding the engine, not pushing it to the limit. Save intervals for when you’re more conditioned.
– “How do I know I’m doing enough?”
You should sleep better, find movement easier, and not dread the next workout. If you feel worse each week, reduce intensity. If you feel steady, gently increase your activity.
The Quiet Wins
I don’t train for medals. My goal is to tackle stairs without losing my breath, carry groceries without needing to lie down, and sleep because my body knows how to relax. I train to be there for my kids, not just to exist.
Exercise won’t cure cancer, but it alters the environment where cancer grows and can greatly improve survival chances – More mitochondria, reduced inflammation, balanced glucose, and improved mood. In my experience, these changes have a more significant impact on daily life than any single supplement.
Soft Close: Start Small, Win Today
If you’re ready to begin, keep it simple. Choose one:
- Walk for ten minutes after lunch.
- Complete three sets of five sit-to-stands.
- March in place while the kettle is boiling – and again at dinner.
Do it again tomorrow. And the day after. You’re not creating a fitness plan. You’re developing a habit – one that favors action, capacity, and life.
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