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After treatment and remission

Walking

Walking is the simplest, safest and most accessible way to get active again after treatment. This topic explains how to start, how to choose your pace and how to build up gradually.

Last updated: ~3 min read
A park path in morning light.
Figure 1.A daily walk — Walking

01Short answer

Walking needs no special equipment, can be started at any age and fitness level, and is very good for reducing fatigue, strengthening the heart, bones and muscles, and improving mood and sleep. To start after treatment, choose comfortable shoes and clothes and begin with a 5–10 minute walk on a short, flat route. Check your pace with the “talk test”: if you can talk while walking but cannot sing, that is moderate intensity — the goal. Walking more slowly at first is normal too. Add a few minutes to your walk each week. Several short walks during the day can replace one long one. The end goal is about 150 minutes of moderate activity a week, for example 30 minutes on 5 days — but it is normal to get there over weeks and months. If you have neuropathy or balance problems (topics “Neuropathy” and “Preventing falls”), choose flat, well-lit paths and use a stick or walk with someone if needed. If your immunity is weak, avoid crowded places. Take care in hot or very cold weather and in strong sun, and carry water.

02Simple explanation

Walking is the simplest, most accessible activity.

Start with 5–10 minutes.

Pace: you can talk but not sing.

Add a few minutes each week.

The goal: about 150 minutes a week.

03Scientific explanation

Benefits: according to the NHS, regular brisk walking lowers the risk of heart disease, type 2 diabetes and some cancers, and improves mood.

Intensity: the NHS recommends the “talk test”: at moderate intensity you can talk but would find it hard to sing.

Amount: the WHO recommends that adults do 150–300 minutes of moderate activity a week; short bouts of activity count too.

Survivors: according to the ACS, walking is a good way to start being active after treatment and it reduces fatigue.

04What happens in the body?

Why walking?

No equipment is needed, you can do it anywhere and it is gentle on the body. It also strengthens the heart, bones and mood.

How to start

Comfortable shoes, a short flat route and 5–10 minutes. Choose a place with a bench to rest on.

Which pace?

A pace at which you can talk but not sing. Going slower at first is normal.

A wave of light with a steady rhythm.
Figure 2.A comfortable, steady pace.

How to build up

Add a few minutes each week. Several short walks are as useful as one long one.

Markers of light set further and further apart.
Figure 3.Gradually further — Walking

Safety

With neuropathy or balance problems, flat, well-lit paths; with weak immunity, avoid crowds; in hot weather, water and sun protection.

When to call your doctor

Worrying signs — fever, bleeding, new pain, breathlessness — should be reported to your doctor between visits too. Getting in touch early is always better than waiting.

05A walking plan

Steps.

Prepare — Comfortable shoes and clothes.1PrepareComfortable shoes and clothes.
Start — A 5–10 minute walk.2StartA 5–10 minute walk.
Pace — A pace at which you can talk.3PaceA pace at which you can talk.
Build — A few minutes more each week.4BuildA few minutes more each week.
ActivityMoving every day.
HeartStamina grows.
MoodMore energy and better mood.

06An example walking plan (simplified)

WeeksPer dayPace
1–25–10 minutesComfortable
3–410–15 minutesComfortable or moderate
5–815–25 minutesModerate
After thatAbout 30 minutes, 5 days a weekModerate

* Adjust the pace and time to how you feel.

07Key terms

Moderate intensity
A pace at which you can talk but not sing.
Talk test
Checking your pace by whether you can talk.
Stamina
The ability to keep moving for a long time.
Warm-up
Starting at a slow pace.
Cool-down
Slowing the pace at the end.
Walking stick
A support for balance.

08Key points

  • Take a short walk today.
  • Wear comfortable shoes.
  • Use the talk test.
  • Build up gradually.
  • Short walks count too.
  • Stop if warning signs appear.

09Frequently asked questions

I feel tired — should I still walk?

Yes, briefly and slowly; often the tiredness eases.

Should I wear a mask when walking?

If your immunity is weak and there are crowds, ask your doctor.

Can I start running?

Once walking feels easy, and after agreeing it with your doctor.

What about walking with a child?

Playful walks, the park and cycling are great choices for a child.

Does this information replace medical advice?

No. This is general education; only your treating doctor can assess your situation.

10Questions for your doctor

Take these questions to your appointment. The ones you save are collected on the “My questions” page and stay on this device only.

  1. I feel tired — should I still walk?

  2. Should I wear a mask when walking?

  3. Can I start running?

  4. What about walking with a child?

  5. Does this information replace medical advice?

My questions

12Sources

  1. NHS. Walking for health
  2. World Health Organization. Physical activity
  3. American Cancer Society. Nutrition and Physical Activity During and After Cancer Treatment
  4. NHS. Exercise
  5. MedlinePlus (U.S. National Library of Medicine). Exercise and Physical Fitness
  6. National Cancer Institute (NCI). Follow-Up Medical Care
  7. National Cancer Institute (NCI). Cancer Survivorship
  8. Cancer.Net (ASCO). Follow-Up Care After Cancer Treatment
  9. Leukemia & Lymphoma Society (LLS). Long-Term and Late Effects of Treatment
  10. National Cancer Institute. Facing Forward: Life After Cancer Treatment
Medical disclaimerThis information is for educational purposes only and does not replace medical advice.
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