Steve McEwen

September 30, 2025 By Steve McEwen

Chemotherapy remains a central part of prostate cancer treatment for many men, particularly when the disease has spread or does not respond to other therapies. While it can be effective, treatment also comes with side effects. Among the most common and often the most distressing are chemotherapy nausea and vomiting.

These side effects may feel discouraging, but they can be managed. Advances in supportive care mean you do not have to simply endure them. With the right strategies, medications, dietary adjustments, and lifestyle changes you can reduce discomfort and maintain your strength during treatment.

(See also: Reduce Prostate Cancer Mortality by 61% with Brisk Walking).

Why chemotherapy causes nausea and vomiting

Chemotherapy nausea and vomiting occur because the chemo drugs affect rapidly dividing cells, not only in cancer but also in healthy tissues such as the gastrointestinal tract. They can also trigger the brain’s vomiting center and disrupt normal digestion.

Certain chemotherapy drugs used in prostate cancer, such as docetaxel or cabazitaxel, are known to increase the risk of nausea. Factors such as age, history of motion sickness, and anxiety before treatment may also make you more susceptible.

Advances in cancer healthcare has resulted in oncology teams focusing heavily on prevention rather than reaction. Much research has gone into symptom management, as it plays a critical role in helping patients maintain quality of life and continue treatment as planned.

The role of Antiemetic Medication

The most important tool for controlling chemotherapy related nausea is medication. Doctors usually prescribe antiemetics drugs designed to prevent or reduce nausea and vomiting.

Commonly used antiemetics include:

• 5-HT3 receptor antagonists (such as ondansetron): Block serotonin, a chemical involved in triggering nausea.
• NK1 receptor antagonists (such as aprepitant): Used for more severe or prolonged nausea.
• Corticosteroids (such as dexamethasone): Often used in combination with other antiemetics.

Taking these medicines exactly as prescribed is essential. Some men try to wait until nausea begins, but research shows preventing symptoms is far more effective than treating them after they appear (European Oncolgy).

Quick takeaway: Ask your oncologist about the best antiemetic regimen for your specific chemotherapy drug. Do not skip doses, even if you feel fine.

Eating strategies that help

Food choices play an important role in easing nausea and supporting recovery. The goal is not to force food, but to eat when you feel best and in ways that are gentle on your stomach.

General Guidelines

• Eat small, frequent meals: Aim for 6–8 smaller meals instead of three large ones.
• Choose easy-to-digest foods: Crackers, rice, noodles, broth, eggs, and baked chicken are good options.
• Eat slowly: Chew thoroughly and avoid rushing meals.
• Stay upright: Rest in a chair for at least an hour after eating.
• Avoid tight clothing: Pressure on the stomach can make nausea worse.

Recommended foods

• Clear liquids: Water, broth, diluted juice, or tea.
• Bland foods: Toast, crackers, plain potatoes, or rice.
• Protein sources: Soft eggs, baked chicken, or fish.
• Light fruits: Bananas, berry’s, or melons.
• Soothing options: Ginger tea, which some studies link with mild anti-nausea effects (Integrative Cancer Therapies.

Foods to limit or avoid

• Greasy or fried foods, which take longer to digest.
• Spicy dishes, which can irritate the stomach.
• Very sweet desserts, which may worsen nausea.
• Foods with strong odors, as smells often trigger discomfort.

Quick takeaway: Think “bland, light, and cool.” Focus on what feels gentle and easy rather than what seems “healthy” in a general sense.

(See also: Prostate Cancer Dietary Guidelines: Foods to Eat and Avoid).

Staying hydrated

Hydration is critical during chemotherapy. Vomiting and reduced fluid intake can quickly lead to dehydration, which worsens fatigue and may interfere with treatment.

Signs of dehydration include dry mouth, dizziness, dark urine, or reduced urination.

To stay hydrated:

• Sip fluids throughout the day rather than drinking large amounts at once.
• Choose water, diluted juice, clear broth, or electrolyte solutions.
• Try cold or room-temperature drinks if warm beverages worsen nausea.
• Avoid caffeinated or alcoholic drinks, which can dehydrate you.

Experts often recommend aiming for six to eight glasses of fluid daily, though individual needs may vary.

Quick takeaway: Keep a water bottle nearby and sip frequently. Even small amounts add up over the day.

Practical lifestyle tips

Beyond diet and medication, small adjustments in daily habits can make chemotherapy easier on your stomach.

• Plan meals around your best times. If mornings feel better, eat more then. If evenings are worse, stick to lighter foods.
• Avoid lying down immediately after meals. Give your stomach time to settle.
• Keep the air fresh. Strong food odors may trigger nausea, so cook with good ventilation or ask for help preparing meals.
• Dress comfortably. Loose-fitting clothing reduces pressure around the abdomen.
• Use relaxation techniques. Stress and anxiety can worsen nausea. Deep breathing, guided imagery, or gentle stretching may help.

According to the American Cancer Society, these non-medication strategies can complement antiemetic treatment and reduce the severity of symptoms.

Working with your care team

You don’t have to manage nausea alone. Communication with your healthcare team is crucial.

• Report symptoms early. If antiemetics aren’t working, doctors can adjust the medication or dosage.
• Ask about alternative therapies. Some centers offer acupuncture or acupressure, which may provide additional relief.
• Discuss nutrition support. If eating remains difficult, a dietitian can suggest high-calorie, nutrient-dense options to prevent weight loss.

Your team wants to help you stay comfortable, nourished, and strong enough to complete your treatment.

Quick takeaways

• Prevent nausea before it starts by taking antiemetics as prescribed.
• Choose bland, easy-to-digest foods and eat small, frequent meals.
• Stay hydrated with water, broth, or diluted juice.
• Rest upright after meals and avoid strong-smelling or greasy foods.
• Communicate openly with your care team about ongoing symptoms.

Final thoughts

Chemotherapy nausea and vomiting can feel overwhelming, but you have tools to manage them. Medications, dietary adjustments, hydration, and simple lifestyle strategies all work together to make treatment more tolerable.

The key is not to wait for nausea to become severe before acting. With the right support, you can reduce discomfort, maintain your strength, and focus on healing.

Small, consistent steps like sipping water throughout the day, eating a light snack before treatment, or taking your antiemetics on schedule add up to meaningful relief.

You are not alone in this. Your healthcare team is there to guide and support you. By working together and staying proactive, you can manage side effects and continue moving forward in your prostate cancer treatment.

Keep moving.

A prostate cancer diagnosis often changes how men view their bodies. Treatments such as surgery, radiation, or hormone therapy can bring fatigue, muscle loss, and reduced confidence. For many, especially those in their 60s or older, the idea of regaining strength after prostate cancer diagnosis may feel out of reach. But the evidence tells a different story.

Having prostate cancer does not mean you cannot build and preserve strength. In fact, research shows targeted exercise – particularly strength training – can improve physical function, reduce treatment side effects, and restore a sense of control. The key is understanding what works, why it matters, and how to start safely.

The myth of decline

It’s common for men to believe ageing, combined with cancer, marks the end of physical progress. Concerns about fragility, slow recovery, or injury often reinforce the idea it’s best to “take it easy.”

While it is true muscle mass and bone density decline with age, inactivity accelerates the process. According to the Journal of the American Geriatrics Society, older adults who remain sedentary lose strength at nearly twice the rate of their active peers. For prostate cancer survivors, this decline may be worsened by treatment side effects, particularly androgen deprivation therapy (ADT), which reduces testosterone levels.

Fortunately, exercise can slow, halt, and in many cases reverse these losses. Far from being risky, supervised strength training is safe and effective for older men, including those living with or recovering from prostate cancer.

What the science says

A growing body of research supports exercise as a cornerstone of prostate cancer recovery.

• A systematic review in the Journal of Clinical Oncology found resistance training significantly improves muscle mass, bone density, and quality of life in men with prostate cancer.
• Research published in Trends in Uology and Men’s Health showed structured exercise programs reduced treatment-related fatigue, improved physical function, and is associated with increased survival.
• Reviews in Nature Reviews Urology emphasise exercise not only improves strength and endurance but significantly reduces ADT treatment toxicity.

Exercise, when adapted to an individual’s abilities, is safe and brings wide-ranging benefits.

Why strength training after prostate cancer matters

1. Muscle mass and bone Health

ADT often causes muscle loss and bone thinning, which increases the risk of frailty and fractures. Strength training applies stress to both muscles and bones, signaling the body to rebuild them. Over time, this reduces the likelihood of falls and bone injuries.

2. Energy and fatigue management

Cancer treatments are well known for draining energy. Even so, carefully prescribed exercise increases energy and reduces fatigue. Studies show men who participate in resistance training report improved vitality compared with those who remain inactive.

3. Balance and coordination

Falls are a serious health risk for older adults. By strengthening the lower body and core, resistance training enhances balance, stability, and coordination. Exercises such as squats, step-ups, and core holds train the body to move with greater control.

4. Mental and emotional wellbeing

The benefits are not only physical. Strength training has been shown to reduce anxiety, improve mood, and enhance confidence. The act of regaining control over one’s body can counter the sense of vulnerability which often follows a cancer diagnosis.

5. Long-term health

In addition to supporting cancer recovery, strength training lowers the risk of diabetes, cardiovascular disease, and metabolic syndrome – conditions commonly affecting men in later life.

Getting started: Safe first steps

Beginning an exercise program after prostate cancer can feel daunting. Many men worry about safety or feel unsure where to begin. The following steps, recommended by cancer rehabilitation experts, can help ensure a safe and effective start:

1. Consult your healthcare team. Always seek clearance from a GP, oncologist, or cancer rehabilitation physiotherapist before starting. They can advise on any limitations related to surgery, bone health, or treatment side effects.
2. Begin gradually. Consistency matters more than intensity. Even two short sessions per week can make a difference. Start with bodyweight movements such as sit-to-stands or wall push-ups.
3. Use simple equipment. Resistance bands, light dumbbells, or gym machines provide a safe way to add resistance without overloading joints.
4. Prioritize technique. Proper form reduces injury risk and builds confidence. Working with a physiotherapist or accredited exercise physiologist is strongly recommended, particularly in the first few weeks.
5. Track progress beyond the mirror. Improvements in posture, energy levels, sleep, or the ease of everyday movements are just as meaningful as visible muscle changes.

Examples of beginner-friendly exercises

Men new to resistance training can benefit from a small set of foundational movements:

• Squats or sit-to-stands: Strengthen legs and hips, making it easier to climb stairs or rise from a chair.
• Wall push-ups or modified push-ups: Build upper-body strength with minimal strain.
• Seated rows with a band: Improve posture and back strength.
• Step-ups on a low platform: Enhance balance and leg power.
• Bridges or core holds: Strengthen abdominal and lower back muscles for stability.

Sessions should include 3-6 exercises targeting major muscle groups, performed two to three times per week. Over time, weights, resistance, and intensity can be gradually increased.

Addressing common concerns

“I’ve never lifted weights before.”
Most men in their 60s and older are beginners when it comes to structured strength training. With professional guidance, it is safe to start at any age.

“I’m worried about injury.”
Research confirms the risk of injury is low when exercises are tailored and supervised. In fact, the greater risk is doing nothing, which accelerates muscle and bone loss.

“I don’t want to go to a gym.”
Strength training can be done at home with bands, small weights, or bodyweight movements. For some, community programs or group exercise sessions provide motivation and social support.

“Will it affect my treatment?”
In most cases, exercise complements medical treatment and does not interfere with recovery. Always discuss specific concerns with your healthcare provider.

The quiet power of reclaiming strength after prostate cancer

Strength training helps men rebuild trust in their bodies. Treatment side effects such as fatigue, changes in sexual health, or reduced physical capacity can erode confidence. Exercise provides a way to push back gradually, safely, and with purpose.

Regaining strength is not about bodybuilding or chasing unrealistic goals. It is about restoring your strength, independence, moving more freely, enhancing your treatment, and proving to yourself cancer does not define your physical limits.

---

Quick takeaways

• Strength training is safe and effective for men recovering from prostate cancer, including those in their 60s and beyond.
• Benefits include improved muscle mass, bone health, energy, balance, and mental wellbeing.
• Start with professional guidance, simple exercises, and a gradual approach.
• Two to three sessions per week can produce meaningful improvements.
• Small, consistent steps matter more than intensity or speed.

Last thoughts

Regaining strength after prostate cancer is achievable and empowering. Age is not a barrier, and prior inexperience does not matter.

Resistance training can counteract your treatment side effects, restore your physical capacity, improve your quality of life, and, most importantly, slow disease progression, lower disease recurrence, and reduce cancer-specific mortality.

The most important step is the first one. Speak to your healthcare provider, connect with a physiotherapist, exercise physiologist or personal trainer trained in providing exercise guidence for cancer, and commit to moving in a way that feels safe and sustainable.

(See also: Prostate Cancer Dietary Guidelines: Foods to Eat and Avoid).

Keep moving.

Diet plays an important role in supporting prostate health. While no single food can prevent or cure prostate cancer, research shows men who adopted medically endorsed prostate cancer dietary guidelines may help slow disease progression and support overall wellbeing.

At the same time, some foods may contribute to inflammation, hormonal imbalance, or other factors that could worsen outcomes. Understanding which foods to favor and which to limit can empower men with prostate cancer to make informed choices in their daily lives.

This article provides detailed guidance, backed by expert recommendations and scientific studies, on the foods to eat and avoid. It also offers practical tips for incorporating these choices into your routine.

Foods to eat

1. Cruciferous vegetables

Cruciferous vegetables include broccoli, cauliflower, kale, Brussels sprouts, and cabbage. They are rich in compounds called glucosinolates, which are converted during digestion into biologically active substances, including indoles and isothiocyanates. Laboratory studies suggest these compounds may help protect cells from DNA damage, reduce inflammation, and inhibit the growth of cancer cells.

A population-based study in Cancer Epidemiology, Biomarkers & Prevention found men who consumed higher amounts of cruciferous vegetables experienced a lower risk of prostate cancer progression. These vegetables are also low in calories but high in vitamins, minerals, and fiber, making them excellent choices for overall health.

Practical Tip: Aim to include at least one serving per day. Raw, light steaming, roasting, or sautéing preserves nutrients and enhances digestibility. Adding a mix of different cruciferous vegetables can provide a wider array of beneficial compounds.

2. Tomatoes and tomato products

Tomatoes are a rich source of lycopene, a carotenoid antioxidant that gives tomatoes their red color. Lycopene has been studied extensively for its potential role in reducing the risk of prostate cancer, particularly aggressive forms of the disease.

Research in the Journal of the National Cancer Institute suggested men with higher dietary intake of lycopene had a lower likelihood of developing advanced prostate cancer.

Interestingly, lycopene is more bioavailable in cooked or processed tomato products than in raw tomatoes. This means tomato sauces, soups, and pastes can deliver more lycopene per serving than raw tomatoes alone.

Lycopene may help protect cells from oxidative damage, support DNA repair, and modulate hormone signaling, all of which are relevant to prostate health.

Practical Tip: Incorporate cooked tomato products several times per week. Pairing tomatoes with a small amount of healthy fat, such as olive oil, enhances lycopene absorption.

3. Fatty fish

Fatty fish, including salmon, mackerel, sardines, and trout, are rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats have well-documented anti-inflammatory effects, which may help modulate the environment in which cancer cells grow.

Some studies indicate omega-3s may slow prostate cancer progression and support cardiovascular health – a key consideration for men undergoing treatment, as heart health can influence treatment tolerance and overall outcomes.

In addition to omega-3s, fatty fish provide high-quality protein, vitamin D, and selenium, all of which contribute to general health. Including these foods regularly can help maintain a balanced diet and support metabolic health.

Practical Tip: Consume fatty fish at least twice weekly. Baking, steaming, or grilling at moderate temperatures preserves nutrients while minimizing potentially harmful compounds that form during high-temperature cooking.

4. Green tea

Green tea is a source of polyphenols, particularly catechins like epigallocatechin gallate (EGCG), which are antioxidants known to protect cells from oxidative stress. Research in Nutrition and Cancer suggests regular green tea consumption may support prostate health and could reduce markers of cancer cell proliferation.

In addition to its antioxidant properties, green tea may support metabolism and cardiovascular health, making it a versatile beverage choice. While drinking green tea alone is not a cure, incorporating it into a balanced diet can contribute to overall wellbeing.

Practical Tip: Replace one daily beverage with green tea. For best results, steep leaves for 3–5 minutes in hot water. Avoid excessive sweeteners, which can counteract health benefits.

5. Legumes and whole grains

Legumes, such as beans, lentils, and chickpeas, and whole grains, including oats, brown rice, quinoa, and whole wheat, provide fiber, plant-based protein, vitamins, and minerals.

Fiber intake is associated with improved regulation of hormones such as insulin and testosterone, which can influence prostate cancer progression. A high-fiber diet may also reduce cholesterol, support digestive health, and help maintain a healthy weight – all important factors for men managing prostate cancer.

Whole grains contain complex carbohydrates that release energy slowly, helping stabilize blood sugar levels. Combined with legumes, they form a nutrient-dense base for meals that can replace red or processed meats, which are linked to higher risk of cancer progression.

Practical Tip: Incorporate legumes into soups, stews, and salads. Use whole grains as a staple side or base for meals. Combining legumes and grains can create complete proteins, which are beneficial for overall nutrition.

Foods to avoid or limit

1. Red and processed meats

High consumption of red meats (beef, pork, lamb) and processed meats (sausages, bacon, deli meats) has been associated with an increased risk of prostate cancer progression.

Cooking these meats at high temperatures, such as grilling or pan-frying, can generate compounds called heterocyclic amines and polycyclic aromatic hydrocarbons, which are potentially carcinogenic.

Limiting red and processed meat intake reduces exposure to these harmful compounds. Plant-based or lean protein alternatives, such as poultry, beans, or legumes, can provide essential nutrients without the associated risks.

Practical Tip: Replace at least half of red or processed meat servings with plant-based or lean protein options. Bake, steam, or slow-cook red meat to minimize harmful by-products.

2. High-fat dairy products

Full-fat dairy products, including whole milk, cheese, and butter, are high in saturated fat. Some studies suggest diets high in saturated fat may be linked to more aggressive forms of prostate cancer. Saturated fats also contribute to cardiovascular disease, which is a concern for men undergoing treatment particularly Androgen Deprivation Therapy.

Low-fat or plant-based dairy alternatives provide similar nutrients, such as calcium and vitamin D, without the excess saturated fat.

Practical Tip: Opt for skim or low-fat milk, yogurt, or plant-based alternatives. Incorporate fortified options to ensure adequate calcium and vitamin D intake.

3. Sugary beverages and snacks

Excess sugar contributes to obesity, insulin resistance, and inflammation, factors can worsen cancer outcomes and impact overall health. Soft drinks, energy drinks, candy, and pastries are common sources of added sugars.

Reducing sugar intake can improve metabolic health, help maintain a healthy weight, and support long-term wellness. Pairing natural sugars from fruits with fiber and protein can also reduce blood sugar spikes and provide more sustained energy.

Practical Tip: Replace sugary drinks with water, unsweetened green tea, or naturally flavored water. Limit processed snacks and choose whole fruits, nuts, or seeds for healthier alternatives.

4. Excessive alcohol

Heavy alcohol consumption may increase the risk of cancer progression and interfere with treatment effectiveness. Alcohol can also contribute to liver damage, cardiovascular issues, and impaired nutrient absorption.

Moderate alcohol intake is generally defined as up to one drink per day for men over 65, and up to two drinks per day for younger men, but the safest approach during cancer treatment is often to limit or avoid alcohol entirely.

Practical Tip: If consuming alcohol, do so sparingly, and discuss intake with your healthcare provider. Opt for alcohol-free beverages most of the time.

5. Highly processed foods

Packaged and processed foods high in refined flour, trans fats, sodium, and additives offer limited nutritional value. Diets high in these foods are associated with inflammation, weight gain, and poorer overall health outcomes.

Focusing on minimally processed, whole foods ensures adequate intake of essential nutrients and supports metabolic and cardiovascular health, which is especially important for men managing prostate cancer.

Practical Tip: Base meals on vegetables, fruits, whole grains, legumes, and lean proteins. Limit convenience foods and packaged snacks.

Quick takeaways

• Fill half your plate with vegetables and one-quarter each with lean protein and whole grains.
• Cook foods using gentle methods: steaming, baking, or sautéing.
• Drink plenty of water or unsweetened teas, including green tea.
• Replace red and processed meats with plant-based or lean protein alternatives.
• Limit added sugars, alcohol, and highly processed foods.
• Discuss dietary changes with your healthcare provider before making major adjustments.

Final thoughts

Healthy dietary choices are a powerful way to support prostate health and overall wellbeing. Emphasizing vegetables, whole grains, fatty fish, legumes, and antioxidant-rich foods while limiting red and processed meats, high-fat dairy, sugary foods, and alcohol can help slow disease progression and improve quality of life.

Even small, consistent changes such as adding a serving of cruciferous vegetables each day, choosing green tea over sugary drinks, or swapping red meat for legumes can have meaningful impact over time. These steps are practical, achievable, and entirely within your control.

By Incorporating these prostate cancer dietary guidelines with exercise, you can take charge of your health, complement medical treatment, and be an active participant in your wellbeing. Every positive choice matters, and small, intentional adjustments can add up to significant benefits for both prostate health and overall wellness.

Lastly, if you are not already doing so, read: Why You Need to Exercise after Prostate Cancer Diagnoses). It’s important.

Keep moving.

Following prostate cancer surgery, rest is important but only for a short time. Staying inactive for too long will slow your recovery. By adding safe and progressive exercise after prostate cancer surgery, you can rebuild strength, restore energy, and support your overall well-being.

This guide walks you through the benefits of exercise, seven safe movements to try, and key precautions to keep in mind during your recovery.

Benefits of exercise after prostate cancer surgery

It’s normal to feel hesitant about exercising after surgery. However, carefully chosen post-prostatectomy exercises can deliver you powerful benefits. You’ll notice improvements not just in your body, but also in your mood and confidence.

Here are some of the biggest advantages:

• Improved circulation: Gentle movement helps reduce swelling and lowers your risk of blood clots.
• Faster healing: Exercise stimulates blood flow, which delivers oxygen and nutrients to your recovering tissues.
• Better bladder control: Certain exercises, such as pelvic tilts and pelvic floor routines, support urinary function.
• Reduced fatigue: Light activity can help combat the tiredness that often follows surgery.
• Boosted mood: Movement releases endorphins that lift your spirits and reduce anxiety.
• Restored strength and mobility: Starting with small, manageable movements keeps your muscles active without straining your body.

The goal isn’t to push hard, it’s to move just enough to keep your recovery on track.

7 safe exercises after prostate cancer surgery

When you’re ready to start moving again, focus on gentle workouts for prostate cancer patients which are safe, low impact, and easy to progress as you feel stronger. Always talk to your medical team before starting.

1. Walking

Walking is one of the safest and most effective forms of movement after prostate surgery. It requires no equipment and can be done at your own pace. Start by walking around the house or down the street and gradually increase the distance, time, and speed as your strength improves.

Benefits:

• Supports circulation
• Reduces stiffness
• Improves endurance

(See also: Walking for recovery after prostate cancer).

2. Ankle Pumps

While you’re sitting or lying down, point your toes away from you and then flex them back toward your body. This simple exercise keeps blood flowing in your legs and helps prevent clots.

Benefits:

• Boosts circulation in the lower body
• Reduces swelling
• Gentle and easy to perform throughout the day

3. Gentle Stretching

Soft, controlled stretches for your arms, shoulders, back, and legs help restore flexibility and ease tension. Avoid deep bends or twisting movements early on. Focus on light mobility work.

Benefits:

• Reduces stiffness
• Restores range of motion
• Promotes relaxation

4. Light Resistance Band Work

Once your doctor clears you, add resistance bands to keep your muscles engaged without straining your surgical area. Start with very light tension and try movements like bicep curls, shoulder raises, or seated rows.

Benefits:

• Maintains muscle tone
• Supports posture and daily function
• Low impact and adaptable

5. Pelvic Tilts

Lie on your back with your knees bent and feet flat. Slowly tilt your pelvis upward by tightening your abdominal and glute muscles, then release. This gentle move supports core stability and bladder control.

Benefits:

• Strengthens pelvic region
• Supports recovery of urinary function
• Builds core stability

(See also: Pelvic floor exercises after prostate cancer surgery).

6. Seated Marching

Sit upright in a sturdy chair. Lift one knee slightly, then lower it and repeat with the other leg, mimicking a marching motion.

Benefits:

• Engages hip and leg muscles
• Improves circulation
• Easy to do multiple times per day

7. Deep Breathing

Recovery isn’t only about muscles. Your lungs need attention too. Place one hand on your abdomen and take slow, deep breaths in through your nose, letting your belly rise, then exhale fully.

Benefits:

• Expands lung capacity
• Promotes relaxation and stress relief
• Supports circulation and healing

Safety Precautions

While movement is vital, exercise safety after prostate surgery should always come first. Keep these guidelines in mind:

• Listen to your body: Stop if you feel pain, dizziness, or unusual fatigue.
• Start slow: Begin with short sessions (5–10 minutes) and increase gradually.
• Avoid heavy lifting: Don’t pick up weights or strain your core until your doctor says it’s safe.
• Protect your incision: Allow proper healing before attempting exercises that involve bending, twisting, or core pressure.
• Stay consistent: Gentle daily activity is more effective than occasional harder efforts.
• Consult your care team: Get medical clearance before beginning or progressing any routine.

Trusted resources such as the Mayo Clinic and the American Cancer Society also provide detailed guidance about exercise after prostate cancer surgery.

Download Cancer Council Australia’s free ebook: Exercise for People Living with Cancer

FAQs

When can I start exercising after prostate cancer surgery?
Most men can begin with light walking and ankle pumps within days of surgery. Always follow your surgeon’s specific advice.

How much should I exercise per day?
Start small – 5 to 10 minutes of walking or stretching, two to three times a day. Increase gradually as you regain strength.

Can exercise improve bladder control after surgery?
Yes. Exercises like pelvic tilts and pelvic floor routines help strengthen muscles that support bladder function.

What should I avoid after prostate surgery?
Avoid heavy lifting, high-impact movements, and exercises that strain your abdominal or pelvic area until cleared by your doctor.

Is exercise safe if I feel fatigued?
Gentle movement often helps reduce fatigue, but rest when you need it. Short, frequent sessions are more beneficial than pushing yourself when tired.

Final Thoughts

Adding exercise after prostate cancer surgery simply means adding small, intentional movements to support your recovery, rebuild your confidence, and help you feel stronger. By starting with the seven safe moves above and following the right safety precautions, you’ll give your body the best chance to heal well.

If you are unsure how to start to exercise after prostate cancer surgery, talk to your doctor who can put you in touch with an exercise professional (physiotherapist, exercise physiologist, or personal trainer) trained in exercise for cancer.

Keep moving

Recovering from prostate cancer treatment often means finding ways to rebuild strength, energy, and confidence in daily life. One of the most effective tools to reduce prostate cancer mortality is walking at a brisk pace. Far from being just light exercise, brisk walking has been shown to support physical recovery, reduce fatigue, and even improve long-term health outcomes for men with prostate cancer.

Brisk walking benefits and prostate cancer survival

Walking at a brisk pace offers several benefits that can help you recover from prostate cancer:

1. Maintain muscle and mobility

Brisk walking engages major muscle groups in your legs, core, and upper body. This helps preserve muscle and maintain mobility, counteracting the muscle loss that often follows cancer treatment.

2. Strengthen your heart and lungs

Moderate-intensity walking raises your heart rate, improving cardiovascular fitness and circulation. Better circulation helps deliver oxygen and nutrients to muscles and organs, supporting recovery.

3. Reduce fatigue and boost energy

Even if you feel tired from treatment, brisk walking can increase your energy levels, making it easier to handle daily activities.

4. Support mental well-being

Walking releases endorphins, which can reduce stress, anxiety, and feelings of depression. Spending time outdoors also improves sleep and vitamin D production.

5. Manage weight and metabolism

Regular brisk walking helps burn calories, maintain a healthy weight, and improve metabolism, important factors for your long-term health after prostate cancer.

The science on how to reduce prostate cancer mortality

Prostate cancer treatment, including surgery and hormone therapy, often leads to muscle loss, reduced stamina, and increased fatigue. These side effects can make it harder for you to stay active, creating a cycle of weakness and inactivity.

Research shows brisk walking to be a safe, low-impact way to break the cycle. By raising your heart rate and engaging your muscles, brisk walking helps restore strength, improve energy levels, and lowers the risk of prostate cancer progression and death.

Brisk walking helps:

• Slow disease progression: Men who walked briskly for three or more hours per week had a 57% lower rate of cancer progression compared to men who walked slowly for less time. Importantly, pace mattered more than duration in lowering this risk.
• Reduce mortality: Vigorous activity, like walking, cycling, tennis, or jogging, for three or more hours per week helped reduce prostate cancer mortality by 61%. Even walking or cycling for just 20 minutes a day lowered this risk by 39%.
• Provide active surveillance benefits: if you are on active surveillance, staying active has been linked to slower PSA increases and a reduced likelihood of cancer reclassification.

What counts as brisk walking?

Brisk walking isn’t a casual stroll in the park. It’s when you walk fast enough to raise your heart rate and breathing, but still feel able to hold a conversation. For most people, this means walking at about 4.8–6.4 km/h (3–4 miles per hour). You should feel warm and slightly out of breath, but not exhausted.

A useful way to gauge intensity is by heart rate. Brisk walking typically puts you in the moderate-intensity zone, which is about 60–75% of your maximum heart rate. A simple way to estimate maximum heart rate is 220 minus your age. For example, if you’re 60 years old, your estimated maximum heart rate is 160 beats per minute (bpm). That makes your brisk walking target range roughly 80–110 bpm.

You don’t always need a heart rate monitor. How you feel is often enough. If you can talk in full sentences but not sing, you’re likely walking at the right pace.

I can’t walk. How can I reduce prostate cancer mortality?

If walking isn’t possible because of surgery recovery, joint problems, or balance concerns, you still have plenty of options to reduce prostate cancer mortality. Other forms of moderate-intensity exercise can deliver many of the same benefits as brisk walking. The same rule of thumb applies: aim to feel slightly out of breath but you can still hold a conversation.

Stationary cycling

Cycling on a stationary bike is easy on your joints and allows you to control the intensity. Start with a comfortable pace and gradually increase resistance as your fitness improves. Cycling strengthens your legs, supports cardiovascular health, and is a safe indoor option year-round.

Indoor rowing

A rowing machine provides a full-body workout, engaging both the upper and lower body. It improves muscle strength, endurance, and cardiovascular health in a low-impact way. Begin with short sessions and focus on proper form to avoid strain.

Swimming or water exercise

Water-based activities are gentle on joints while still providing resistance that builds strength. Swimming laps, walking in the pool, or taking part in water aerobics all raise your heart rate while reducing the risk of injury.

Resistance training

If your mobility is limited, simple resistance exercises with bands or light weights can help maintain your muscle and bone strength. These can be done at home or in a gym, and even short sessions provide lasting benefits.

The bottom line

Consistency matters. It’s about staying active in ways that are safe and sustainable for you. Whether you walk, cycle, swim, or row, aim to stay active most days of the week to help reduce prostate cancer mortality, regain your strength, improve energy, and slow, even prevent prostate cancer progression.

Keep moving.

Exercise is one of the most effective tools for men living with prostate cancer. The best exercises for prostate cancer patients help reduce treatment side effects, ease symptoms, improve mood, and may even slow down the disease.

The best results come from exercise plans that are personalised – taking into account your health, stage of cancer, treatment, and preferences.

Below is an easy guide to the most useful types of exercise, how hard to work, and how often to do it.

1. Types of exercise

Most men benefit from a mix of different exercises: aerobic, resistance, impact-loading, flexibility, and pelvic floor training.

• Aerobic Exercise
  What it does: Strengthens the heart and lungs, improves stamina, balance, and reduces tiredness.
  Examples: Walking, brisk walking, jogging, cycling (stationary or outdoor), swimming, rowing, tennis.
• Resistance (Strength) Training
  What it does: Builds and maintains muscle, prevents muscle loss, and improves body strength. This is especially important if you are recieving hormone therapy (ADT). It can also reduce fatigue and improve your quality of life.
  Examples: Exercises that use weights or body weight, such as squats, shoulder presses, or rows. Aim to train all major muscle groups each week.
• Impact-Loading Exercise
  What it does: Protects bone health, which is often affected by ADT.
  Examples: Heel drops, step-ups, small jumps.
  Note: If you have severe osteoporosis or cancer that has spread to the bones, talk to your care team first.
• Flexibility and Mobility Exercises
  What they do: Keep muscles and joints moving well, improve comfort, and support daily activity. Light mobility work can help men who are very weak or nearing end of life.
• Pelvic Floor Exercises
  What they do: Help with urinary control and sexual function after surgery or treatment. Starting before surgery can improve recovery.

2. How hard should you exercise?

Most men with prostate cancer can usually work up to moderate or even high intensity exercise, unless your doctor advises otherwise.

• Moderate Intensity
  Feels “somewhat hard.” You can still talk, but not easily.
  Example: Brisk walking.
  Good for: General health, mood, and energy.
• Vigorous / High Intensity
  Feels “hard.” Breathing is heavy, talking is difficult.
  Examples: Running, swimming, tennis, cycling.
  Why it matters: Research shows this level may slow cancer progression and improve survival when done regularly (e.g., 3 hours per week).
• High-Intensity Interval Training (HIIT)
  Short bursts of near-maximum effort with rests in between.
  Benefits: Improves heart fitness, lowers PSA growth, may slow cancer cell activity. Shown to be safe and enjoyable in supervised programs.
• Strength Training Intensity
  Use weights heavy enough that you can lift them only 6–12 times per set, without reaching total exhaustion. This builds strength and muscle safely.
• Low Intensity
  Gentle activity may be best during tough treatment days, especially if symptoms like nausea are strong.

3. How long and how often?

The key rule: Avoid sitting still for long periods. Do what you can most days of the week.

• Aerobic Exercise
  Aim for 150 minutes of moderate activity or 75 minutes of vigorous activity each week. You can combine the two.
  Tip: Start with short sessions (5–10 minutes) if needed, and build up to 20 minutes or more.
  Evidence: Walking 90 minutes a week at a brisk pace lowered overall death risk by almost half. Vigorous activity 3+ hours per week lowered prostate cancer death risk by over 60%.
• Resistance Training
  Do strength training at least twice per week, resting 48 hours before working the same muscles again.
  Format: 1–4 sets of 6–12 reps for 6–8 exercises covering all major muscle groups.
• Impact Loading (if safe)
  About 4 times per week, with 50 impacts per session (for example, 3–5 sets of 10–20 jumps or step-ups).
• Consistency Matters
  Exercise benefits don’t last forever after a single workout. Spread activity across most days of the week for the best results.

4. Important things to keep in mind

• Supervision Helps
  Working with an exercise physiologist, physiotherapist, or personal trainer trained in cancer care is strongly recommended. They can design a safe, effective plan.
• Flexibility
  Energy and strength can vary day to day. It’s okay to adjust workouts depending on how you feel.
• Bone Metastases
  If cancer has spread to the bones, exercises must avoid putting stress on weak areas. Specialised guidance is needed. Talk to your care team.
• Hormone Therapy (ADT)
  Exercise is one of the best ways to fight side effects of ADT like muscle loss, bone thinning, fatigue, and heart problems.
• Timing with Treatment
  Doing light-to-moderate exercise before radiation sessions may improve blood flow to tumors and help treatment work better.
• Motivation and Support
  Sticking to exercise is easier when it fits your lifestyle and when you have support from family, friends, or group classes. Encouragement from your doctor or healthcare team also makes a difference.

Last word: Exercise is safe, effective, and essential for men with prostate cancer. The best plan combines aerobic, strength, and mobility training, done at the right level for your health and treatment stage. Regular, consistent movement can improve your quality of life and long-term outcomes. If you are unsure as to the best way to start, talk to your oncology team.

Keep moving.

Groundbreaking Australian research shows exercise suppresses prostate cancer growth, even in advanced disease.

When John*, a 72-year-old retired mechanic from Perth, first heard the words advanced prostate cancer, the world seemed to narrow into a blur of medical terms and grim possibilities. His doctor outlined the standard regimen: hormone therapy to starve the tumor of testosterone, regular scans, and the likelihood of side effects ranging from hot flashes to muscle wasting.

What came next, however, startled him.

“Along with the medication, they told me to exercise. Proper exercise, not just pottering in the garden,” John recalled. “At first I thought, what difference could lifting weights possibly make to something as serious as cancer?”

That question lies at the heart of a growing field known as exercise oncology for advanced prostate cancer. And according to scientists at Edith Cowan University in Western Australia, the answer may be more profound than anyone imagined.

The science of sweat

The study, published in Prostate Cancer and Prostatic Diseases, brought together 25 men with incurable, late-stage prostate cancer. For 12 weeks, they followed a carefully supervised program of aerobic and resistance exercise – brisk walking, cycling, squats, and weight training.

Before and after the program, researchers collected blood samples and tested them against prostate cancer cells in the lab.

The transformation was striking.

• Blood taken after the exercise regimen contained higher levels of proteins that suppress tumor growth.
• Growth-promoting signals, essentially the biochemical “fuel” cancer cells crave, were sharply reduced.
• When applied to prostate cancer cells, the “post-exercise” blood slowed cell proliferation by nearly 17%.

Professor Robert Newton, co-director of ECU’s Exercise Medicine Research Institute, described the effect as “remarkable.”

“We’re not talking about exercise simply helping patients cope with fatigue or feel stronger,” Newton explained. “We’re seeing direct suppression of cancer activity. The body’s internal environment is shifting in a way that makes it hostile to the disease.”

This direct evidence shows how exercise suppresses prostate cancer growth in a measurable, biological way.

How exercise suppresses prostate cancer growth

Cancer researchers have long known exercise benefits overall health, but until recently, the mechanisms weren’t fully understood. The new findings suggest physical activity triggers a cascade of molecular changes which reduce inflammation, regulate hormones, and boost the immune system. These changes reshape how cancer behaves in the body.

“It’s like flipping a switch,” said Dr. Daniel Galvão, a senior researcher on the project. “Exercise mobilises proteins and signaling molecules that travel through the bloodstream, changing the landscape inside the body. In prostate cancer, that landscape becomes less fertile for tumors.”

The study adds momentum to the broader discipline of exercise oncology in advanced prostate cancer, which is redefining how physical activity is integrated into treatment strategies.

Living with advanced prostate cancer

Androgen deprivation therapy (ADT) side effects can be devastating. By shutting down testosterone production, ADT slows tumor growth but strips away muscle mass, increases fat deposits, and leaves you exhausted.

John experienced this firsthand. “I felt weaker, like my strength was draining out of me,” he said. “Climbing stairs left me winded. I started to wonder how long I’d be able to live independently.”

But as he progressed through the 12-week program, something shifted. His energy improved. He regained strength. More importantly, he felt he was taking an active role in his treatment.

“I could lift my grandkids again,” John said, smiling. “That felt like fighting back.”

This echoes what many experts now emphasize: resistance training for hormone-therapy side effects is not only safe but often transformative for men on ADT.

The bigger picture

Prostate cancer is the second most common cancer in men worldwide, with nearly 1.4 million new cases diagnosed each year. While survival rates are high when caught early, advanced prostate cancer remains difficult to manage.

Traditionally, lifestyle advice for men with late-stage disease has been limited to “stay active if you can.” But the ECU study challenges that notion, suggesting exercise should be a frontline prescription alongside medication, radiation, or surgery.

“This isn’t about jogging around the block once in a while,” Newton emphasised. “It’s about structured, targeted exercise, carefully designed to elicit specific biological responses. In that sense, it’s as much medicine as the drugs we prescribe.”

What you can do today

While not everyone has access to specialised exercise programs, there are practical steps you can adopt immediately:

• 150 minutes of moderate aerobic activity weekly – brisk walking, swimming, or cycling.
• Strength training twice a week – resistance bands, dumbbells, or bodyweight exercises.
• Break up sedentary time – stand, stretch, or walk every 30 minutes.
• Start small and progress gradually – even 10-minute bouts add up.

If you are unsure about how to get started, talk to your care team. They can link you physiotherapists, exercise physiologists, or personal trainers trained in exercise oncology who can tailor a program to your individual needs.

The future of cancer treatment

Though the study was small, its implications are vast – exercise suppresses prostate cancer growth. If replicated in larger trials, exercise could become a cornerstone of cancer care, prescribed as routinely as medication.

“This is a paradigm shift,” said Newton. “We’re not talking about exercise as a lifestyle add-on. We’re talking about a systemic therapy—one that’s safe, cost-effective, and accessible to most patients.”

For John, the research has already transformed his outlook. “I know the cancer isn’t going away,” he said quietly. “But I also know I can do something to hold it back, to stay stronger for longer. That gives me hope.”

Exercise medicine: A new kind of prescription

Exercise is unlikely to replace traditional cancer treatments. But as evidence mounts, it may be impossible for oncologists to ignore its role as a partner therapy.

In the meantime, men like John are embracing the sweat, the strain, and the hope that comes with it. “Every time I do a workout, I feel like I’m fighting,” he said. “Not just waiting for the next scan, but actively pushing back.”

The last word

The evidence is clear: exercise suppresses prostate cancer growth. And, there are many other benefits to you by incorporating exercise into your lifestyle. Exercise:

• Improves your quality of life
• Makes you feel more energetic and less fatigued
• Reduces your treatment side effects
• Rebuilds your muscle
• Helps fight and destroy your cancer cells
• Improves your metabolism
• Makes your body less welcoming for cancer growth.

And most importantly,  it has potential to help you live longer.

Keep moving.

*Name changed for privacy

It is now known exercise after prostate cancer diagnoses plays a major role in helping men with prostate cancer live longer and manage treatment side effects. Research shows men who exercise regularly have a lower risk of dying from the disease, yet exercise is still not widely recognised as part of standard cancer care.

Exercise is more than staying fit. Every workout session triggers changes which:

• Improves your quality of life – feel more energetic and less fatigued
• Reduces your treatment side effects – hormone therapy, chemotherapy, or radiation
• Helps fight and destroy cancer cells
• Improves your metabolism
• Lowers inflammation which cancer needs to spread through your body
• Makes your body less welcoming for cancer growth.

and potentially helps you live longer.

Key fact: Men who did three or more hours of vigorous exercise per week had a 61% lower risk of dying from prostate cancer.

Building and Protecting Muscle

Muscle mass is especially important for men fighting prostate cancer. If you have low muscle mass you face a higher risk of death. Exercise, specifically resistance training, helps build and protect muscle. Healthy muscles act like an in-built “pharmacy,” and when exercised release protective chemicals (myokines) that:

• Reduce cancer progression
• Slow tumor growth
• Help you tolerate treatments better
• Reduce side effects such as fatigue

Tip: Include 2-3 resistance training sessions such as weight lifting, resistance bands, or body-weight exercises per week.

Managing Body Fat

Excess body fat:

• Increases inflammation
• Worsens cancer outcomes
• Raises risk of heart disease and diabetes

Tip: Combine healthy eating with strength training and moderate intensity exercise to lose fat while maintaining muscle.

Exercise During Active Surveillance

If you have low-grade prostate cancer and are under “watch and wait”:

• Exercise can slow disease progression
• Can lower your PSA levels
• Provide reassurance you are actively supporting your health

Tip: Get in the habit of doing moderate intensity aerobic exercise (brisk walking, cycling) most days of the week.

Managing Hormone Therapy Side Effects (ADT)

Hormone therapy (ADT) slows prostate cancer by reducing testosterone but often causes side effects such as muscle loss, bone loss, and higher risk of heart disease. Different exercises target these problems:

• Resistance training preserves your muscle
• Impact exercises (like hopping or step-ups) protect your bones
• Moderate intensity aerobic exercise supports ADT by fighting cancer cells

The right balance of exercise depends on your needs.

Exercise with Advanced Prostate Cancer

Exercise programs designed specificaly for men with cancer that has spread to bones is safe and highly recommended. Benefits include:

• Improved strength, mobility, and quality of life
• Possible bone protection

Exercise and Radiation Therapy

Radiation therapy works best when cancer tumors have good oxygen supply. Exercise before treatment can help:

• Increase blood flow to tumors
• Raise oxygen levels, making radiation more effective

Practical tip: Exercise for 5-10 minutes at a moderate intensity 10–20 minutes prior to treatment – brisk walk, stair climbs, light cycling, or body-weight exercises.

Your Weekly Exercise Plan

When starting a prostate cancer recovery program, your goal is to:

• Get 150 minutes of moderate intensity exercise (like brisk walking) or 75 minutes of vigorous exercise (like short sprints) per week
• Do two to three resistance training sessions per week, targeting major muscle groups

Try to do some form of exercise everyday. You should be aiming to do 20 minutes of moderate intensity everyday of the week. If you have fatigue, break it down to several 5–10 minute bouts throughout the day.

Impact exercises (if safe):

• Step-ups, hopping, or small jumps
• 4 days per week for bone health (if no bone metastases)

Tip: Consult your care team for exercise advice or to engage a professional trained in exercise oncology – physiotherapist, clinical exercise physiologist, or personal trainer for an exercise plan to get you started.

Understanding Exercise Intensity: Moderate vs. Vigorous

Not all exercise is the same. How hard your body is working matters for your health benefits.

Moderate Intensity Exercise

• Heart rate rises, breathing faster, but you can talk in full sentences
• Examples: brisk walking, bike riding, water aerobics, stair climbing
• Goal: 150 minutes per week, every day for 20 minutes.

Vigorous Exercise

• Heart rate higher, breathing hard enough talking becomes difficult
• Examples: jogging, running, fast cycling, swimming laps, high-intensity intervals
• Goal: 75 minutes per week, or mix with moderate intensity activity using equivalent time

The Talk Test – A Simple Guide

• Moderate: Can talk comfortably, but singing would be hard
• Vigorous: Can only speak a few words before pausing to breathe

This simple method ensures you exercise at the right intensity to get the full benefits for your muscles, heart, and cancer fighting outcomes.

Mental Health and Exercise

A prostate cancer diagnosis often brings anxiety, low mood, and feelings of uncertainty. Treatment side effects can also make it harder for you to cope emotionally. Exercise is one of the most effective, natural tools for protecting your mental wellbeing.

How exercise helps mental health:

• Reduces anxiety and depression – regular activity releases endorphins (your body’s “feel-good” chemicals)
• Improves sleep – even light to moderate exercise can help you fall asleep faster and sleep more deeply
• Boosts self-confidence – regaining strength and fitness can restore your sense of control during treatment
• Sharpens thinking and memory – physical activity increases blood flow to the brain, helping your focus and concentration

Practical tips:

• Start small: even a 10-minute outdoor walk can lift your mood
• Try group activities: walking groups, men’s shed programs, or supervised exercise classes provide social support
• Combine mind and body: yoga, tai chi, or gentle stretching improve both flexibility and mental calm

Final say

Don’t stay sedentary. Exercise after prostate cancer diagnoses could be the difference between you living and dying. Aim to move every day, combining aerobic and strength training, and tailor exercise to your health needs. If you do not know how to start an exercise program, ask your care team for advice. Exercise reduces your treatment side effects, improves your quality of life, supports your mental wellbeing, and may even extend your life.

Keep moving.

Prostate cancer treatment is often thought of in terms of medical procedures like surgery, Androgen Deprivation Therapy (ADT), radiation, or chemotherapy. Yet the benefits of exercise for prostate cancer are increasingly recognized as an important complement, helping you:

• reduce your treatment side effects
• improve your quality of life
• enhance your mental health
• reduce or stop cancer progression
• extend your life.

Why exercise matters

There are many exercise benefits for prostate cancer patients. A major study found men who walk briskly for just 13 minutes a day had a 46% lower risk of dying from any cause (heart attack, high blood pressure, stroke, ect.) compared to men who walk less or at a slower pace. In the same study, men who did 3 or more hours of vigorous exercise each week (think running, swimming, tennis) had a 61% lower risk of dying directly from prostate cancer.

These findings show how exercise helps prostate cancer management, not only by supporting treatment but also by giving you more control over your health.

How exercise helps

The role of exercise in prostate cancer care goes far beyond fitness. When you move your body, your muscles and hormone systems release powerful messengers called myokines, your body’s inbuilt cancer fighters. They reduce inflammation, strengthen the immune system, and help suppress tumor growth.

Professor Robert Newton, a leading researcher in excercise oncology describes this process as remarkable.

“What we’re seeing is exercise doesn’t just make patients feel better, it creates biochemical changes in the body that actively fights cancer,” he said. “This is not just prevention or symptom management. This is direct suppression.”

Building muscle, managing weight

One of the key benefits of exercise for prostate cancer treatment is its ability to preserve muscle and prevent excess fat gain.

Muscle mass is closely linked to survival:

• Men who maintain or build muscle during treatment live longer, while excessive muscle loss reduces survival.
• Carrying too much body fat fuels inflammation and can worsen treatment side effects.
• and most concerning, a combination of low muscle and high fat known as sarcopenic obesity, is life threatening.

Exercise tackles these problems by preserving muscle and reducing excess fat.

Benefits of Exercise Across Different Stages of Care

The role of exercise in prostate cancer care applies across the entire journey:

• Active Surveillance: Slows disease progression, lowers PSA levels, and creates a tumor-suppressing environment.
• Androgen Deprivation Therapy: Counters fatigue, muscle and bone loss, weight gain, and heart risks. Impact-loading activities like hopping or light jumping are particularly important for bone strength.
• Advanced Prostate Cancer: Safe, tailored programs improve mobility, energy, and overall quality of life.
• Radiation Therapy: Increases blood flow to tumors, helping radiation treatments work more effectively.

Irrespective off what stage of the journey you are on, exercise and prostate cancer treatment should go hand in hand.

How much exercise is enough?

The exercise benefits for prostate cancer patients are strongest when activity is consistent. General guidelines recommend:

• 150 minutes or more of moderate intensity exercise (like brisk walking) or 75 minutes of vigorous exercise (like running or swimming), or a combination of the two.
• Two or more strength training sessions targeting major muscle groups like squats, wall push-ups, or bands, or light dumbbell exercises.
• Break up long periods of sitting – stand, stretch, or take short walks throughout the day.
• Start small and build gradually – even 5-10 minute sessions have benefits and can be increased over time.
• Spread exercise across the week for steady benefits, 15-20 minutes most days.

If you are unsure about your needs, talk to your care team. They can advise or refer you to a health care provider trained in Exercise Oncology (Physiotherapist, Exercise Physiologist, Personal Trainer) who can tailor safe exercise program for you.

Getting started with brisk walking

The easy way to get started is with brisk walking which is simply walking with purpose. It’s faster than a casual stroll, but not so fast that it feels like a run. You’ll notice your breathing and heart rate increase. You should be able to hold a conversation, but singing would be difficult.

After a few minutes, you may feel slightly out of breath and start to break a light sweat. These are good signs that your body is working, your blood is flowing more freely, and you’re getting the health benefits of moderate-intensity exercise.

Taking charge through movement

Exercise and prostate cancer treatment belong together. If you are navigating this disease, the benefits of exercise for prostate cancer are too important to ignore. By staying active, you not only improve how you feel each day but also improve your quality of life, reduce treatment side effects, keep you independent, and significantly improve your long-term survival.

“It’s never too late to start,” says Dr. Kenfield. “Exercise is simple, accessible, and puts men back in the driver’s seat of their health.”

Keep moving.

You can and should get stronger during prostate cancer treatment. Strength training can counter the side effects of prostate cancer treatment without compromising its effectiveness.

Androgen Deprivation Therapy (ADT) is an essential tool in treating prostate cancer, but it comes with a heavy toll. Many men experience serious side effects like muscle loss, fatigue, and increased fat that threaten physical function and independence. Fortunately, resistance training can significantly reduce or even reverse many of these issues.

“Resistance training offers a direct and potent defense against the muscle-wasting effects of androgen deprivation therapy, helping to rebuild strength, preserve lean mass, and improve balance,” says Dr. Daniel A. Galvão, Director of the Exercise Medicine Research Institute at Edith Cowan University.

Understanding the trade-offs of ADT

ADT works by lowering testosterone levels, which helps slow or shrink prostate tumors. However, testosterone is also essential for maintaining muscle mass, bone density, and energy levels. Over time, this hormonal suppression can lead to a condition known as Androgen Deprivation and Sarcopenia-Related Disorders.

The most common disorders are loss of muscle (sarcopenia), lower bone density, higher body fat, and extreme fatigue. Together, these changes chip away at quality of life and make everyday tasks harder. The risks are especially concerning for older adults already vulnerable to frailty. If left unaddressed, the result can be reduced mobility, a greater risk of falls, loss of independence, and mortality.

Strength training delivers big results

Resistance training offers a direct countermeasure to the physical decline linked to ADT. Studies show significant improvements in both muscle strength and endurance among men who incorporate structured training into their routine.

One study reported a 96% increase in leg press strength and a 167% improvement in leg press endurance in men on ADT who engaged in resistance training. These improvements help preserve lean muscle mass and prevent the increase in fat mass often seen during treatment.

In practical terms, this means more energy, improved balance, less fatigue, and the ability to carry out daily activities with greater ease. That translates into a better quality of life and more confidence in everyday movement.

“Even simple, regular resistance exercise such as moderate lifting or bodyweight routines can meaningfully reduce fatigue and boost everyday physical function, keeping men more active and independent during prostate cancer treatment,” Dr. Galvão adds.

Concerns about whether exercise might interfere with cancer treatment are common but unfounded. Clinical trials confirm resistance training does not raise testosterone levels or affect prostate-specific antigen (PSA) levels, meaning it doesn’t reduce the effectiveness of ADT.

How to get started

If you’re new to exercise or it’s been a while since you’ve moved regularly, it’s never too late to start. And you don’t have to go it alone.

Talk to your doctor first. Before beginning any exercise program, especially during cancer treatment, speak with your healthcare team. They can help determine what’s safe and appropriate for your current health and treatment plan.

Seek professional guidance. Ask for a referral to a clinical exercise physiologist, physiotherapist, or fitness trainer with experience in cancer care. These professionals understand how ADT affects the body and can design a tailored program that builds strength safely and gradually.

Look for community-based programs. Many cancer support centers, local councils, hospitals, and gyms offer group classes specifically for people affected by cancer. These programs provide expert supervision, social support, and a structured path forward whether you’re lifting light weights, using resistance bands, or doing chair-based exercises.

Start slow, stay safe, and be consistent.

• Begin with short sessions (10–20 minutes) a few times a week.
• Focus on large muscle groups with simple, low-impact movements.
• Gradually increase resistance and duration as your strength and confidence grow.

The most important step is the first one. Even small efforts add up over time and when guided by the right support, you’re more likely to stick with it and see real, lasting benefits.

Even light movement makes a difference

It’s not all about lifting weights. Research also shows that a simple, home-based brisk walking program can help reduce fatigue and improve endurance. Gentle but consistent activity has a cumulative effect which will help you feel more energised and capable over time. But for real gains in strength and daily function, resistance training is the go-to.

Quality of life and independence

Exercise isn’t just about looking better, it’s about living better. For men on ADT, resistance training is a practical, low-cost tool that helps you preserve strength, improve energy, and maintain independence. That’s a big win. Not just for you, but for your family and caregivers, too.

“Resistance exercise is one of the few interventions that directly combats the muscle-wasting effects of ADT,” says Dr. Robert Newton, Professor of Exercise Medicine at Edith Cowan University’s Exercise Medicine Research Institute. “It not only supports physical health but also plays a vital role in emotional resilience and quality of life.”

Keep moving.