Cancer-Friendly Outdoor Exercises for Warm Weather

If you have cancer, you may worry you’ll have to watch summer backyard barbecues and poolside parties from the sidelines. But a cancer diagnosis doesn’t mean you have to stay cooped up inside during the summer months.

Indeed, outdoor activity offers both physical and emotional benefits for people with cancer, says Cassandra Fritch, DPT, an oncology rehabilitation physical therapist at the Ohio State University Comprehensive Cancer Center in Columbus.

Before you head out into the sun, you’ll need a game plan. Ask your provider about any exercises or environments you need to avoid. They can help you choose outdoor activities to get the most benefit while staying safe.

The Benefits of Moving Outdoors During Recovery

“Because outdoor exercise is often more enjoyable, it may be easier to maintain during treatment and recovery, supporting independence and overall quality of life,” says Fritch.

Safe and Refreshing Outdoor Activities to Try

Take a Walk Around Your Neighborhood

For low-intensity walking, find a flat path or street, says Scott. If you want to try moderate intensity, walk up a hill to get your heart and breathing rates up, she says.

You can also try light hiking, says Fritch, who recommends choosing relatively even terrain.

Ride Your Bike on a Flat Path

Do Tai Chi or Yoga in the Park

Tend a Garden or Do Yardwork

Try Water Aerobics or Swimming

Warm-Weather Safety Tips for Cancer Patients

Although outdoor exercise has plenty of benefits, you need to take safety precautions when you have cancer. “If you are currently receiving active treatments like chemotherapy or any type of intense regimen, I think it's important to consider the humidity levels, the heat levels, and the outdoor air quality,” says Scott.

• Drink plenty of fluids (check your daily limit with your provider).
• Ask your care team before swimming, especially if you are getting radiation therapy.
• Protect your skin from the sun with clothing, hats, and sunscreen.
• Exercise during cooler times of the day, such as early morning or evening, and choose shaded routes.
• Wear lightweight, breathable clothing.
• Avoid exercising during extreme heat, high humidity, or poor air quality days.
• Start slowly and increase your activity gradually, especially during or after treatment.
• Carry a cell phone and exercise with a companion when possible.

Talk to your oncology team if you have severe treatment-related side effects that may affect your ability to exercise safely, says Fritch.

When to Stop or Take Your Workout Indoors

As you do outdoor activities this summer, listen to your body.

• Dizziness or lightheadedness
• Unusual or severe shortness of breath
• Excessive fatigue
• Severe weakness or inability to continue the activity
• Headache
• Nausea or vomiting
• Muscle cramping
• Heavy sweating
• Rapid heartbeat or heart palpitations
• Feeling overheated, faint, or unwell
• Difficulty concentrating

• Chest pain or pressure
• Confusion
• Fainting or loss of consciousness
• Slurred speech
• Signs of heatstroke
• Shortness of breath that does not improve with rest

You can set yourself up for success by keeping an eye on your symptoms and avoiding the temptation to make up for missed exercise days, says Fritch. “A good rule is to let your body's response guide your activity level and focus on consistency rather than intensity.”