Regular Exercise:
A Key to Cancer Recovery and Longevity
Tips for Maintaining a Regular Exercise Practice
In both modern medicine and traditional Chinese health, consistency is key. Here are some simple, effective ways to make regular exercise a lasting part of your life:
- Start small and build gradually
Even gentle walking, qigong, or tai chi for 20–30 minutes a day provides benefits. You don’t need to start with strenuous workouts—ease into what feels sustainable. - Schedule it like a treatment
Treat exercise as an important part of your care plan. Choose a regular time of day, just as you would schedule an acupuncture session or herbal decoction. - Balance activity and rest
Avoid overexertion, which can deplete your qi. Alternate between more vigorous days and gentler, restorative practices. - Choose activities you enjoy
Tai chi, swimming, brisk walking, dancing, or even gardening can all count as exercise when done mindfully and regularly. - Find a community or coach
A class or supportive group helps you stay motivated and makes movement more enjoyable. - Listen to your body
If you feel pain or fatigue, adjust your routine. The goal is to strengthen, not to exhaust. - Track your progress
Keep a simple journal or use a pedometer to track your activity and celebrate milestones.
With mindful intention and persistence, exercise can become not just a habit, but a healing ritual.
A growing body of research continues to affirm what traditional Chinese health practices have long taught: movement is medicine. In addition to supporting cardiovascular health, balancing blood sugar, and calming the mind, regular exercise can now be seen as a vital component of cancer recovery and prevention.
A recent multi-country clinical trial, published in the New England Journal of Medicine, studied nearly 900 patients with stage II and III colon cancer who had completed surgery and chemotherapy. Researchers divided the patients into two groups: one received structured exercise coaching twice a month for six months, then monthly for three years, while the other received usual care with no specific exercise guidance.
The findings were striking. Patients in the exercise group experienced a 28% lower risk of cancer recurrence or new cancers, and a 37% lower risk of death from any cause during an eight-year follow-up. They also demonstrated improved cardiovascular fitness and endurance, measured by the six-minute walk test and VO₂ max.
These results align with principles of yangsheng (養生 the cultivation of life) where physical activity not only strengthens the body but helps to maintain the smooth flow of Qi and harmonize internal organ systems. According to Dr. Leana Wen, who commented on the findings, exercise alters the body on a cellular level: regulating hormones like insulin and estrogen, reducing chronic inflammation, enhancing immune vigilance, and helping maintain a healthy body weight, all of which are important factors in preventing cancer progression.
In TCM, movement is seen as essential to dispersing stagnation and strengthening the body’s vital energy. These findings suggest that healthcare providers could prescribe structured exercise as part of a comprehensive cancer care plan, much like a tailored herbal formula or acupuncture regimen, and even insurers may one day recognize its value.
For patients recovering from cancer, and for everyone seeking longevity and resilience, regular, mindful exercise can be a cornerstone of health. As this study reminds us—the path to healing is not only in pills or procedures, but also in how we move through life every day.
