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Exercise is the Best Medicine to Prevent Cancer – Advice From a Personal Trainer for Cancer in Bristol

  • Jun 23
  • 4 min read
Personal Trainer for Cancer in Bristol

My Wake-Up Call and Why I Became a Personal Trainer for Cancer in Bristol

When I was first diagnosed with breast cancer in 2023, I’ll be honest — I had really let my own health slip. Even as a health professional, life had become so busy and stressful that exercise and good nutrition had taken a back seat. Under the pressures of modern life, I felt at breaking point, trying to do it all and working crazy hours. The most telling moment was when I was diagnosed — my first thought was relief at finally having permission to take a break. Looking back, the fact that cancer felt like a reprieve from my lifestyle was a huge wake-up call.


Once my main treatment was over, I knew I had to make my health a top priority. I eased myself back into the gym after chemotherapy, going slowly and carefully. Progress was far from linear — I dealt with injuries, fatigue, and side effects like IBS — but over 18 months, I began to feel stronger, healthier, and more like myself again.

That experience also inspired me to upskill so I could help others facing the same challenges. I completed my CanRehab Level 4 qualification and am now a registered nutritionist and personal trainer for cancer in Bristol. Supporting people to move safely, rebuild their strength, and reclaim their health after a cancer diagnosis is truly my passion — because I’ve been there too.


What the Science Shows

A recent article in The Guardian (2025) 4 highlighted what many of us in cancer rehabilitation have long known: exercise is one of the most effective measures to prevent cancer from coming back. The article focused on the CHALLENGE trial 5 — an international study published in the New England Journal of Medicine — which showed that structured physical activity dramatically reduces cancer recurrence rates and improves survival.


Research over the past two decades paints a clear picture. Exercise doesn’t just help you feel better — it changes the odds:


  • Prevention: Being active can lower your overall risk of developing breast cancer by up to 20% 1.

  • Recurrence Reduction: Staying active after a cancer diagnosis cuts the risk of recurrence by 16% and all-cause mortality by up to 40% 2.

  • Survival Impact: Survivors who engaged in regular, moderate exercise had a 10-year survival rate of up to 92% compared to 86% for those who were inactive 3.

  • Dose matters: Even 1–2 hours per week of gentle activity can help, with optimal benefits seen at around 2.5–4.5 hours per week 4.


The CHALLENGE Trial — What The Guardian Reported

The Guardian’s feature, “Exercise ‘better than drugs’ to stop cancer returning,” described findings that go beyond the existing evidence. The CHALLENGE trial followed 889 colon cancer survivors across six countries, showing that those who followed a supervised, structured exercise programme for 3 years had a 28% lower chance of cancer recurrence and were 37% less likely to die.


And what’s even more powerful? This trial showed that exercise achieved these outcomes without side effects, making it one of the safest and most effective interventions available.


Why This Matters

If we had a drug that could reduce cancer recurrence, improve survival, and enhance quality of life, it would be considered a breakthrough treatment. But we already have it — it’s called movement.


And this is where working with a specialist personal trainer for cancer in Bristol can make all the difference. The CanRehab Level 4 qualification equips me with the skills to design safe, effective, and personalised exercise programmes for people at every stage of their cancer journey. Whether you’re undergoing active treatment, recovery, or living with and beyond cancer — the evidence is clear that exercise can help.


Ready to Get Started?

If you or someone you care about is living with cancer or worried about recurrence, I can help you make exercise a regular part of your recovery plan. Together, we can design a programme that supports your goals, respects your energy levels, and improves your long-term health.


If you are ready to start your rehabilitation journey and want some support from a specialised cancer rehabilitaion personal trainer and registered nutritionist in Bristol get in touch and lets talk in through.

 

Disclaimer

The information on this blog is here to help and inspire, but it’s not meant to replace professional advice. Always check with a doctor before making any changes to your diet or lifestyle. The views shared are those of the author(s) and may not reflect those of any organisations involved. Rosy Nutrition & Personal Training can’t be held responsible for any outcomes from using this information


References:

  1. Chen, X. et al. (2011) ‘Physical activity and risk of breast cancer: a meta-analysis of 38 cohort studies’, American Journal of Epidemiology. Available at: https://www.sciencedirect.com/science/article/pii/S1098301518323222 (Accessed: 23 June 2025).

  2. Holmes, M.D. et al. (2005) ‘Physical activity and survival after breast cancer diagnosis’, JAMA, 293(20), pp. 2479–2486. Available at: https://jamanetwork.com/journals/jama/fullarticle/200955 (Accessed: 23 June 2025).

  3. Ibrahim, E.M. and Al-Homaidh, A. (2011) ‘Physical activity and survival after breast cancer diagnosis: meta-analysis of published studies’, Medical Oncology, 28(3), pp. 753–765. Available at: https://link.springer.com/article/10.1007/s12032-010-9536-x (Accessed: 23 June 2025).

  4. Schmid, D. and Leitzmann, M.F. (2014) ‘Association between physical activity and mortality among breast cancer and colorectal cancer survivors: a systematic review and meta-analysis’, Annals of Oncology, 25(7), pp. 1293–1311. Available at: https://www.annalsofoncology.org/article/S0923-7534(19)36684-0/fulltext (Accessed: 23 June 2025).

  5. The Guardian (2025) ‘Exercise ‘better than drugs’ to stop cancer returning after treatment, trial finds’, The Guardian, 1 June. Available at: https://www.theguardian.com/society/2025/jun/01/exercise-better-than-drugs-after-cancer-treatment-international-trial-finds (Accessed: 23 June 2025).

  6. The ASCO Post (2025) ‘Structured exercise program improves survival outcomes in patients with stage III or high-risk stage II colon cancer (CHALLENGE trial)’, The ASCO Post. Available at: https://ascopost.com/issues/june-10-2025/structured-exercise-program-improves-survival-outcomes-in-patients-with-stage-iii-or-high-risk-stage-ii-colon-cancer/ (Accessed: 23 June 2025).

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