The journey through cancer treatment is a testament to strength and resilience. But what happens after the final bell rings? While treatment may be over, the path to feeling whole again takes time, patience, and support.
At Survivor Fitness, we recognize that the need for support doesn’t end after treatment. Around 83% of cancer survivors report lingering side effects from treatment, including fatigue and physical limitations. Additionally, up to 75% of survivors experience anxiety or cognitive concerns.
Survivorship is a new chapter in healing and growth. In this article, we’ve compiled some of our most helpful tips and resources for building a fulfilling life and maintaining wellness as survivors embrace life beyond cancer treatment.
Best Practices for Long-Term Healing After Cancer Treatment
1. Remember that every journey is unique.
Healing looks different for everyone, so each survivor’s recovery plan should meet them where they are. Progress is progress, no matter how small. You are doing something incredible by showing up for yourself every day.
As Survivor Fitness participant Russ Campbell shared, “For me, I learned that perseverance was key. It’s a marathon, not a sprint.”
It’s essential to be patient with yourself, understanding that healing is a process, not an event. Embrace the small victories, and remember that each step forward is a testament to your resilience.
2. Re-establish your routines to provide healthy structure.
It can be incredibly helpful to create a daily routine for life after cancer. Even if the schedule is short, it provides a foundation for rediscovering and reaffirming what you love. Whitney Biggs, a cancer survivor and mental health counselor on our board, offers this advice from her experience: “The best part of having an intentional practice is feeling the energy coursing through your body again, and the empowerment and peace it brings. These things worked to center me and gave me an outlet for the fear.”
A routine can be your anchor, a way to reclaim normalcy and find stability amidst the changes. It’s about creating a rhythm that supports your physical and emotional needs.
3. Find joy in everyday movement.
Exercise doesn’t have to feel like a chore—it should be something survivors enjoy and look forward to. Explore fun and enjoyable exercise activities that feel fulfilling, like dancing, swimming, gardening, or hiking. Movement should be a source of joy, not stress. As Survivor Fitness participant Ashley Blum shared about her experience, “Learning new ways to move has changed my life. I’ve been able to regain my wellness more than I ever imagined.”
Rediscovering the joy of movement can be transformative, helping you reconnect with your body and find pleasure in physical activity.
4. Set realistic and sustainable goals.
Recovery isn’t linear, and setbacks are normal. The key is to keep moving forward in a way that feels sustainable. Instead of focusing on a finish line, set small, attainable goals that evolve over time. This creates a long-term approach to health rather than a short-term push.
As one of our fitness partners, Robbie Robertson, says, “A couple of really hard workouts right out of the gate will have roughly ZERO positive impact on your long-term health goals, but gradually building healthy habits into your routine—like working out regularly—will make them a lot more likely to stick.”
Building sustainable healthy habits takes time and patience. Focus on consistency over intensity, and celebrate each milestone along the way.
5. Build your ongoing network of support.
Every cancer survivor knows that having the right people in their corner makes all the difference. That’s why we encourage survivors to build their support network by connecting with fitness professionals, nutritionists, therapists, and fellow survivors who understand their experience and can offer encouragement.
As participant Michael Burke highlighted in his advice to survivors, “Many of us tend to step away from our family and friends when we’re hurting, but I’m learning they’re exactly what I need. There are so many people who want to help—they just need you to ask.”
A strong support network can provide emotional support, practical assistance, and a sense of community, reminding you that you’re not alone.
Empowering Your Recovery: Essential Wellness Tools
Here are a few additional resources we’ve created to help on the journey:
- Building Emotional and Mental Resilience After Cancer — Mental wellness is just as important as physical health, and these resources can help you navigate the emotional challenges of survivorship.
- Strategies and Tactics for Coping with Cancer-Related Anxiety — This resource offers practical tools and techniques for managing anxiety and fear of recurrence. These strategies provide a way to gain control over anxiety.
- How to Adapt Your Exercise Routines as You Age — As we age, our bodies change, and our exercise routines need to be adapted. This resource offers guidance on how to modify your workouts to meet your evolving needs.
- Managing Fatigue and Increasing Energy Levels Through Proper Nutrition — Proper nutrition plays a vital role in recovery by increasing energy levels, immunity, and overall well-being. This guide helps you learn how to fuel your body for optimal health.
Take the Next Step in Your Journey
Here are two important truths every cancer survivor should know:
- It’s never too late to start your fitness journey after cancer.
- You are not alone in this.
Whether you’re looking to rebuild strength, improve nutrition, or find a supportive community, Survivor Fitness is here to help. Every cancer survivor deserves the opportunity to feel stronger every day.
If you or a loved one is ready to take the next step toward long-term wellness, learn more about our programs or apply today.
