Understanding prehabilitation

What is prehabilitation? 

Facing a cancer diagnosis and starting treatment can feel overwhelming, leaving you with a sense of little control.¹ However, there are proactive steps you can take to prepare your body and mind for the journey ahead. This preparation is called prehabilitation, or "prehab”. 

In a nutshell, prehab means getting you and your body ready for your treatment before it starts.¹ One part of prehabilitation is being physically active and eating a healthy diet. Another part is working on how you are feeling emotionally.²

You might be going through a lot of stress when you are diagnosed with cancer, and making changes to your lifestyle might feel overwhelming at first.² But research shows that prehabilitation can help you to cope with any emotions you may have about treatment, give your fitness levels a little boost, and help you manage any side effects.¹

Here’s how you can start getting ready for treatment by focusing on three key areas: physical activity, healthy eating, and mental health.

Staying active

Staying active is one way to help get your body ready for cancer treatment. You might think that you shouldn’t be doing exercise if you have cancer, but moving your body has its benefits.²

If you’re not used to exercising or haven’t for a long time, you might feel unsure of where to begin. Start with small changes to your daily routine, like walking to the shops instead of driving, or taking the stairs instead of the lift or escalator if you can.²  

For most people, even a small amount of extra activity —such as gardening or walking—can make a positive difference.  Start at a level of movement you feel comfortable with and build up to at least 30 minutes of physical activity, 5 times a week.²

Always check with your GP or healthcare team to ensure your chosen activities are safe and suitable for you.

Fuelling with food

What you eat before, during, and after cancer treatment can make a big difference to how you feel.¹ Eating a diet filled with lots of fruits, vegetables, wholegrains, and proteins can boost your energy levels and help you take on the nutrients your body needs.³  

It’s also important that you stay hydrated – this means drinking at least 6–8 glasses of water or other sugar-free and caffeine-free fluid every day.³

If you’re feeling anxious or worried about your diagnosis or your treatment, you might experience changes in your appetite and eating habits.³ Some people don’t feel hungry enough to eat regular meals, which can lead to weight loss.³  

If you’re unsure about what to eat, take a look at our article on nutrition and healthy eating. Make sure you speak with your GP or healthcare team before making any changes to your diet. They will be able to advise on what is best for you.

Looking after your mental health

Being diagnosed with cancer and waiting to start your treatment can bring on a whole range of emotions, from shock and fear to sadness and anxiety.² These feelings, amongst others, are a normal reaction to a stressful experience.⁴  

Taking care of your mental health right now can help you feel more ready to handle whatever comes next.³ It’s also a chance to notice how you’re feeling and figure out ways to deal with these emotions before they feel overwhelming.

Simple things, such as the below, can all help you to look after your mental health:³

• talking to loved ones
• being more flexible with your goals and expectations
• practising relaxation techniques
• getting enough sleep
• taking time to do the things that you enjoy

Staying active can also help to clear your head and boost your mood.³

If you’re struggling, let your healthcare team know. They can point you in the direction of some support. There is a lot of help available for people living with cancer, including counselling and peer support groups.⁴ 

Prehabilitation means making small changes to boost your physical and mental health before cancer treatment. Think about ways you can stay active, eat a healthy diet, or focus on your mental health and emotions. Try to do this as soon as you can to help you start your treatment feeling ready and prepared.¹