Exercise and sleep go hand-in-hand

Fitness is more than exercise, it’s a recipe that combines activity, rest, and recovery.

  1. Move your body daily; a body in motion stays in motion
  2. Limit sitting; sitting is the new smoking — it’s really harmful over time
  3. Create good sleep habits like a consistent bedtime, a quiet dark room, and limited distractions

The Science of Fitness

The studies are ongoing, but scientists agree on some basic truths.

Fitness has a huge impact on your health and well being; it promotes heart health, reduces the risk of diabetes and high cholesterol, reduces depression and anxiety, and yes, even keeps cancer at bay.

Fitness Tracker


Monitor your activity and looks for ways to add more steps and increase your movement during the day.


Move your body and elevate your heart rate for at least 22 minutes a day to promote physical and mental health.

Sleep Mask


Place equal importance on on rest and recovery. Your body needs at least seven hours a night to restore itself.


Exercise during treatment

Loriana walking during chemo

Until quite recently many people believed that it wasn’t safe for most cancer patients to exercise. With few exceptions, that couldn’t be further from the truth.

We now know that one day in bed can set you back a week, and one week can set you back one month.

Today’s best practice is to keep moving, even when it seems impossible. 

  • Exercise doesn’t have to be expensive or complicated. You can walk and do resistance-band training pretty much anywhere
  • Walking is as effective as any other form of exercise when it comes to reducing inflammation and protecting against memory loss and chemo brain.
  • Yoga and tai chi can reduce stress, pain, and anxiety and improve focus

What’s more, studies have shown that exercise can counteract the accelerated aging caused by chemotherapy and works better than medications to reduce cancer-related fatigue.

Sounds like a no brainer to me.


Fit Tips

Everything you need to keep moving during sickness and health.

sleeping man

Why it’s time to invest your sleep

The more I learn about sleep deprivation and its potential connection to cancer growth, the faster I jump into my jammies and run to my bed on time every night.

Woman exercising

Why fitness matters

Being fit is about more than looking and feeling good; it’s about preventing and preparing the body for illness.

working out

The undeniable benefits of exercise

If the benefits of exercise were a pill it would be demanded by patients, prescribed by every doctor and subsidized by the government.

healthy living

The art of healthy living

One thing I’ve learned from fighting cancer is just because you eat well and workout doesn’t mean you “live healthy”.


PREhab in Action

Broken Piggy Bank
Anne Williams

Financial Toxicity: cancer’s “bonus” side effect

Finding ways to ease the financial (and accompanying emotional) burdens on cancer patients and their families benefit cancer care for patients at every stage. Imagine if patients could worry less about affording their medications, and more about remembering to take them.

Read More »
Radiation treatment
Rebuilding yourself
Lisa Scarbrough

Skin care during radiation treatment

When it comes to undergoing radiation for breast cancer the trick is to minimizing skin irritation to the areas of the chest that receive radiation. Too much skin desquamation (peeling) can interrupt or shorten treatment, so it’s important to stay ahead of the game to preserve and protect the skin.

Read More »
Gabe Aldama
Lisa Scarbrough

How to support children of cancer patients

You know your child better than anyone, and it’s up to you to decide when, how, and what to tell your child based on their developmental level. Just keep lines of communication open and listen to your child’s concerns. Let them know it’s okay to talk and ask questions even if they feel sad or upset.

Read More »
woman on the phone
Anne Williams

The angel on the telephone

I don’t believe in the God presented by organized religions, but I am certain the universe contains divine elements. And that the divine works in mysterious and surprising ways. Sometimes it even uses the telephone.

Read More »
Lisa Scarbrough

10 great podcasts for cancer patients

Podcasts are a great tool for cancer patients; I learned this firsthand. Just hearing how people found ways to cope always made me feel better. Listening to new episodes gave me something to look forward to each week and hearing others share similar experiences reminded me that I was not alone.

Read More »

Prehab to Fab

Get PREhab tips, tools, and success stories in your inbox.

ArmorUp for Life

Call Us

Follow Us

Join the movement

Get PREhab tips, tools, and success stories in your Inbox.