Types of physical activity
Contents
Living with prostate cancer

Physical activity and prostate cancer

Physical activity is any type of movement that uses energy. It doesn’t have to be a sport or going to the gym – it could be walking, swimming or gardening.

Physical activity plays an important role in your physical, social and emotional health. It can help you manage your weight, maintain muscle, and also help manage treatment side effects. 

We don’t recommend any set exercise programme. Instead, we suggest some changes to improve your overall health, and that might help manage prostate cancer side effects. We also have information about diet , including which foods you should eat or avoid, if you have prostate cancer.

Types of physical activity

There are two types of physical activity:

  • Aerobic exercises involve using more oxygen. It helps to keep your heart healthy by increasing your heart rate and breathing. Examples of aerobic exercise include, walking, swimming, jogging, or cycling.
  • Anaerobic exercises involve short, intense bursts of energy which help to increase muscle mass and strength. Examples of anaerobic exercise include, weight training, body weight exercises and some yoga exercises. Any type of exercise is good for you, the main thing is to get active. However, it is important to try an incorporate both aerobic and anaerobic exercises in your daily routine.

How much physical activity should I do?

Everyone is different in terms of how much exercise they should and can do. This will depend on many things, including:

  • the stage of your cancer
  • the treatments you’re having
  • your strength and fitness level.

Even if you can’t do a lot of physical activity, a small amount can still help. Take things at your own pace and don’t do too much. Make sure you rest when you feel you need to.

Aim to be physically active at least two to three times a week. If you’re not usually active, start gently for short periods of time, such as 10 to 15 minutes, and gradually exercise for longer as you become fitter. If you can, work up to 30 minutes of moderate exercise three to five days a week. Moderate exercise means your heart should beat faster but you should still be able to talk – about the level of a brisk walk.

It’s also important to try and include exercises that help increase muscle mass and strength, such as body weight exercises, yoga or Pilates. 30 minutes may seem like a lot, but you can reach this amount by being active for 10 minutes, three times a day.

It’s usually safe for men with prostate cancer and those having treatment to be physically active. But it’s still a good idea to speak to your GP, nurse or hospital doctor before you start any kind of exercise plan, especially if you have other health problems, such as heart disease or problems with your joints or muscles. They can talk to you about exercising safely and may refer you to an exercise programme or a physiotherapist who can help you plan your exercise.

If you’re on hormone therapy or have cancer that has spread to the bones, check with your doctor before doing high-impact exercises such as running and contact sports.

Tips for getting active

  • Walking, swimming, cycling and gardening are all good exercise.
  • You can do simple things, such as getting off the bus one stop earlier, or using stairs rather than a lift.
  • You can even exercise from your chair or bed. Lifting and stretching your arms and legs can help improve your movement and muscle strength. Visit the NHS website for exercises to do while sitting down.
  • If you’re trying to be more active, going for a 10 minute walk a day can be helpful. You might not manage this at first – just do what you can, and try to walk a little further each day. Visit the NHS website to find out more about walking for health. 
  • Gentle resistance exercise, such as lifting light weights or using elastic resistance bands, is particularly good if you’re on hormone therapy and are at risk of bone thinning.
  • Try a variety of activities or sports so that you don’t get bored, and set some goals to aim for. You may prefer to exercise with a friend or in a group.
  • If you find an activity you enjoy that fits into your life, you’re more likely to keep doing.
  • When you feel like you’re ready, you might want to consider setting an exercise goal that you can build on and work towards. Prostate Cancer UK’s March for Men offers walks of 2, 5 or 10km that you can take on at your own pace. It’s a great opportunity to join thousands of others, while raising money to help others affected by prostate cancer.

 

Can I exercise after surgery?

If you’re having surgery to remove your prostate, you’ll need to take it easy for the first few weeks after your operation. Your surgeon may suggest taking a short walk each day, starting on the day after your operation. It's important to only do light and gentle exercise so that your body has time to heal properly.

You should avoid any heavy physical exercise for the first four to six weeks. If possible, avoid climbing too many stairs, lifting heavy objects or doing manual work during this time. Talk to your doctor or nurse about what's safe for you and when.

How can I find opportunities to be active?

  • Local exercise classes. There are lots of types of exercise classes in local and private sport centres. Look for classes that are the right level for you and think about trying something new, like Tai Chi, yoga or badminton. 

  • Local authority gyms. County councils often have gyms that are affordable and instructors who are qualified to work with people who have cancer. Some also provide small group sessions for people with cancer.

  • Exercise referral schemes. These are special exercise programmes for people with health problems, including prostate cancer. They are run by healthcare professionals or fitness trainers who have experience of working with people who have health problems. Ask your GP about schemes in your area.

  • Local walking groups. These are a chance to be sociable and outdoors, and there’s no need to tell anyone about your cancer if you don’t want to.

  • Ramblers. Ramblers organises free group walks around the country. Visit the Ramblers website to find your nearest group.

  • Couch to 5K. This is an NHS running programme for beginners. The plan includes tips to help you slowly get up to running five kilometres in nine weeks. Visit the NHS website. 

  • Maggie’s. Maggie’s offer free exercise classes around the country for people who’ve had cancer. Visit the Maggie's website for details.

  • Macmillan Cancer Support. Macmillan has a range of resources to help you get active, and runs exercise groups around the country. Visit the Macmillan Cancer Support website. 

  • NHS website. This website has lots of information about the benefits of exercise, ideas for being more active and tips for exercising safely. Visit the NHS website.

  • Be careful to avoid activities where you could fall, especially if you’re on hormone therapy or your cancer has spread to the bones, as you're more likely to break a bone if you fall.
  • Wear clothing and trainers that fit properly and don’t exercise on uneven surfaces, to avoid tripping over.
  • Make sure you drink enough water.
  • Don’t exercise if you feel unwell, or have any pain, sickness or other unusual symptoms. Stop if you get any of these while exercising.
  • If you’re having chemotherapy or radiotherapy and have any skin irritation, check with your doctor or nurse if it’s safe for you to go swimming, as chlorine can make this worse.
  • If you're overweight or have heart problems, check what type of exercise is safe for you with your doctor or nurse.

Physical activity and your mental wellbeing

Being diagnosed and living with prostate cancer can change how you feel within yourself and about life. There is no ‘right’ way to feel and everyone reacts differently. Being more active is not only important for your physical health. It can also have a positive impact on your mental and emotional wellbeing.

Visit our wellbeing hub for information to help support you in looking after your emotional, mental, and physical wellbeing. If you are close to someone with prostate cancer, find out more about how you can support someone with prostate cancer and where to get more information.

After a brisk walk I feel energised and healthy. When I’m walking as fast as I can I forget about my worries.
A personal experience

Questions to ask your doctor or nurse

  • Are there any types of physical activity that would be particularly good for me?
  • Are there any types of physical activity I should avoid?
  • Are there any activity groups I can join?
  • What other support is available?

References and reviewers

Updated: March 2025 | Due for Review: March 2026

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