How to Reach 150 Minutes a Week—With Help From Occupational Therapy
Cancer treatment can be one of the most physically and emotionally demanding experiences a person goes through. Once treatment ends, survivors are often eager to regain strength, reduce lingering side effects, and prevent recurrence. All of that, and getting started with or resuming exercise can feel overwhelming.
The good news? You don’t have to train like an athlete to reap the benefits. Just 150 minutes of moderate-intensity exercise per week, including movement you enjoy, can make a powerful impact on your health and quality of life.
Let’s break down what that means, and how Occupational Therapy (OT) can help you develop a personalized, sustainable habit that fits your goals, your body, and your life.
What is a moderate-intensity of exercise? I explain that this means if you were exercising with someone, you could carry on a conversation with them. If you are breathing so heavily that it is hard to get the words out, then you are working at a higher level of intensity.
Why 150 Minutes?
The American Cancer Society and ACSM (American College of Sports Medicine) recommend that cancer survivors aim for at least:
150 minutes/week of moderate-intensity aerobic activity (like walking, swimming, or cycling)
2–3 days/week of strength training
Include balance and flexibility work to support mobility and prevent falls.
This level of activity has been shown to:
- Reduce cancer-related fatigue
- Support emotional well-being
- Improve sleep and immune function
- Maintain muscle and bone strength
- Reduce risk of recurrence
- Reduce risk of lymphedema and/or lymphedema progression
What Counts as Exercise?
Here’s the best part: Exercise doesn’t have to be intense or intimidating. It just has to be consistent and enjoyable. Anything that gets your heart rate up or gets your body moving counts:
- Brisk walking or gentle hiking
- Swimming or water aerobics
- Strength training with bands or light weights
- Dancing in your living room
- Gardening or active housework
- Stretching, yoga, or tai chi
- Chair exercises or seated strength training
The key is to find what works for you, because it is difficult to do something regularly when you don’t enjoy doing it.
How Occupational Therapy Can Help
An Occupational Therapist (OT) is uniquely trained to help you bridge the gap between medical recovery and everyday life. When it comes to developing an exercise habit after cancer, an OT can:
Design a Customized Program
Evaluate your current function, fatigue level, and any physical limitations (e.g., lymphedema, joint pain, neuropathy)
Tailor aerobic, strengthening, and flexibility exercises to your needs and energy levels
Integrate movement into daily routines to make it more sustainable
Help You Build a Routine
Collaborate with you to find the right time of day, frequency, and type of activity that fits your lifestyle
Use strategies like habit stacking, visual reminders, and activity tracking to support consistency
Promote Safe and Gradual Progress
Teach proper body mechanics and pacing
Offer solutions for overcoming fatigue, managing pain, or modifying exercises
Incorporate mind-body practices and breathwork for stress management
Support Motivation and Confidence
Provide encouragement and accountability
Help you reframe setbacks and celebrate small wins
Address the emotional and identity shifts that may come with recovery
Getting Started: A Simple Weekly Plan
Here’s an example of what a balanced week might look like as you’re building your habit:
Monday: 20-min walk + 10-min gentle stretching
Tuesday: Strength training (bands or bodyweight) 20 min
Wednesday: Rest or light yoga
Thursday: 30-min walk with a friend
Friday: Strength training + 10-min balance practice
Saturday: Dancing, swimming, or a fun activity outdoors
Sunday: Rest or restorative stretching
Tip: Break it into 10-minute chunks if needed. That counts!
It’s About Progress, Not Perfection
You don’t have to do everything at once. You don’t need to feel “fit” to start, in fact building your habit will take energy in the beginning, but as you stick with it, you will find it easier to do and will fee the rewards.
The simple act of moving your body with care and consistency, whether it’s walking the dog, lifting light weights, or practicing yoga, can build strength, ease side effects, and support long-term wellness.
Occupational therapy can be your guide in designing a meaningful, manageable, and motivating movement routine—one that supports healing and helps you reclaim your life after cancer.
Interested in creating a personalized exercise plan? Reach out to Katherine Jackson Occupational Therapy, PLLC to help you take the first step.
Create the Habit. Reclaim Your Health
Flourish Recovery & Wellness 