Beating cancer is more than just surviving—it’s about thriving. It’s about embracing a second chance at life. For many cancer survivors, the battle doesn’t end with remission. The long-term effects of treatment, including an increased risk of heart disease, make post-cancer care just as crucial as the initial fight. But there’s some encouraging news: something as simple as walking can profoundly impact survivors’ well-being.
A recent study from the American Heart Association has shown that female cancer survivors who engage in physical activity—particularly walking—can significantly lower their risk of heart disease-related death. For healthcare providers, this insight is a powerful call to action. We have the opportunity to guide, support, and empower survivors to embrace movement as a core part of improving their long-term health.
How Activity Protects the Heart
We often emphasize exercise for weight management and general well-being, but for cancer survivors, it’s much more than that—it’s a lifesaving intervention.
A groundbreaking study involving 2,500 postmenopausal women (ages 63 to 99) revealed compelling evidence about physical activity:
- One hour of vigorous activity per day resulted in a 40% lower risk of death from any cause and a 60% lower risk of death from heart disease.
- Taking more than 2,500 steps per day decreased heart-related mortality risk by 34%, with the greatest benefits seen at 5,000–6,000 steps per day (a 40% drop in mortality risk).
- Every additional step counts—the more the participants moved, the greater the benefit.
Why does this matter? Because the toll of chemotherapy, radiation, and other treatments can weaken the cardiovascular system, leaving cancer survivors at a heightened risk for heart disease. Physical activity is an impactful, accessible way to counteract this risk.
Making Movement Achievable
For many cancer survivors, the idea of exercise can feel daunting—especially after enduring the physical toll of treatment. As healthcare professionals, we play a vital role in reshaping this narrative.
Rather than focusing on intense workouts, we should emphasize realistic, achievable movement:
- 150 minutes of moderate-intensity activity per week (gardening, brisk walking, cycling)
- 75 minutes of vigorous activity per week (running, swimming, high-intensity workouts)
- Daily movement goals that prioritize step count over intensity—because every step matters.
This approach removes the intimidation factor and makes movement accessible to all. Breaking activity into small, manageable segments can be a game-changer for patients who feel fatigued or overwhelmed.
The Danger of a Sedentary Lifestyle
Every 102 minutes of sedentary time (sitting/lying down) increases the risk of death from any cause by 12% and the risk of heart-related death by 30%. Cancer survivors, in particular, are prone to extended periods of inactivity due to treatment-related fatigue, pain, and lifestyle changes.
We must counteract this by encouraging patients to move in any way possible—even low-intensity movement makes a difference.
Walking: The Most Accessible Form of Exercise
One of the most compelling aspects of this research is that steps—regardless of intensity—lead to measurable health benefits.
The simplicity of walking makes it one of the most effective tools in long-term care. Steps can be tracked using:
- Wearable fitness devices
- Smartphone apps
- Basic pedometers
This data-driven approach gives patients tangible goals, reinforcing the idea that progress, not perfection, is key.
The Role of Healthcare Providers
Encouraging movement isn’t just about prescribing exercise—it’s about changing mindsets. As healthcare professionals, we can:
- Normalize movement as a part of routine care—just like medication, nutrition, and follow-ups.
- Tailor activity recommendations to each patient’s ability and comfort level.
- Provide resources such as step-tracking guides, gentle movement programs, or referrals to physical therapists.
- Lead with encouragement—reminding survivors that movement is about empowerment, not perfection.
When we shift the focus from working out to simply moving more, we help survivors take ownership of their health in a way that feels achievable and motivating.
Final Thoughts
The journey beyond cancer is about more than survival—it’s about quality of life.
Physical activity is one of the most effective ways to prolong survivorship and reduce heart disease risk—and the best part? It’s available to everyone, regardless of fitness level.
As providers and healthcare professionals, we have a unique opportunity to be champions of movement. Let’s guide, support, and inspire our patients to take those steps—literally and figuratively—toward a stronger, healthier future.
