Daily healthy living habits can help you stay active and strong.
Taking the actions below can:
- Support strong muscles and bones
- Protect your heart and lungs
- Reduce the risk of cancer and other health problems as you age
- Help you stay independent
#1 Move for strength
Staying active is one of the most effective ways to reduce the risk of frailty. Frailty means your body has less strength and energy than it used to. When someone is frail, their body has a harder time handling stress, like getting sick or dealing with physical or emotional challenges. This can make everyday activities more tiring or difficult.
Frailty means your body does not have as much strength or energy as it used to. When someone is frail, their body cannot handle stress as well. Stress can include getting sick or facing physical or emotional challenges. This can make daily tasks feel harder or more tiring.
- Be active every day: Even short walks can improve your endurance, mood, and overall function.
- Add strength‑building exercises 2–3 days a week: Try resistance bands, body‑weight moves like wall pushups or chair squats, or light weights. Building and maintaining muscle helps with balance, energy, and mobility.
- Mix in activities that challenge your balance: Yoga, tai chi, and stability exercises can lower the risk of falls and support everyday movement.
#2 Fuel and treat your body well
Good nutrition helps maintain muscle and bone health—2 areas that may be affected by past cancer treatment.
- Choose balanced meals and snacks: Include colorful fruits and vegetables, whole grains, lean proteins, and healthy fats.
- Make protein a priority: Protein supports muscle repair and strength. Try foods like poultry, fish, eggs, beans, tofu, nuts, and yogurt.
- Stay hydrated: Water supports muscle and organ function. Keep a water bottle nearby and sip throughout the day.
- Limit certain foods: Limit red meats, processed foods, and added sugar. They increase the risk of having health problems and cancer as you age
- Limit alcohol: Drinking less (or not at all) can lower your chances of cancer and other health issues.
- Avoid all tobacco products: This includes cigarettes, cigars, chewing tobacco, and e‑cigarettes. Tobacco can increase the risk of heart, lung, and overall health problems.
- Do not vape: Vaping can harm your lungs. Most e-cigarettes contain nicotine, which is highly addictive and a health danger. Aerosol from e-cigarettes contains harmful substances such as cancer-causing chemicals and tiny particles that can damage the lungs.
#3 Support strong bones
Some cancer treatments can affect bone density, so protecting your bones is important.
- Get enough calcium and vitamin D: Foods like dairy, fortified plant milks, leafy greens, and certain fish can help. Your care team may also recommend supplements.
- Do weight‑bearing activities: Walking, dancing, and stair climbing strengthen bones and help you stay steady on your feet.
#4 Rest, recover, and recharge
Get good sleep. It supports physical and mental health.
- Aim for 7–9 hours each night: Good sleep helps your body repair itself and improves concentration and energy.
- Stick to a routine: Go to bed and wake up at the same times each day to support better-quality rest.
#5 Stay connected to your care
Regular follow-up—and knowing your personal risk factors—helps you stay ahead of potential problems.
- Keep up with regular health care, survivorship care visits and cancer screenings. Your health care provider and survivorship care team can check your heart, lungs, hormones, and bone health, and offer guidance based on your treatment history. This care includes checking for signs and symptoms of possible health problems.
- Get help early when something feels off. New fatigue, weakness, or difficulty with daily activities should be discussed with your provider.
- Ask about safe exercise options. Your team can help you tailor activities based on your needs and any late effects you may have.
#6 Reach out to trusted people
Spend time with people who help you feel supported, such as friends or family (in person, by phone, or online). A quick call or text can help you feel closer to others.
Small changes add up. Pick 1 or 2 habits to focus on first. Celebrate progress and ask your care providers for support and resources along the way.