For cancer survivors, studies suggest that exercise improves long-term prospects and the quality of life. Among the quality-of-life benefits are improved fitness, enhanced self-esteem and reduced fatigue. You might think physical activity would heighten fatigue, which is one of the most common complaints of cancer survivors. But studies show that relaxation actually increases fatigue, while a moderate exercise program reduces it. Exercise can also relieve depression and anxiety.

There are several ways in which exercise enhances the long-term prospects of cancer survivors. Physical activity improves the function of the immune system and reduces stress. Also, by helping to control weight gain and reduce the percentage of body fat, exercise can influence the risk of cancer recurrence and survival.

Here are tips to put you on the road to good health.

Exercise guidelines for each person will vary depending on your medical condition and past fitness level. Check with your doctor about when to start and how much physical activity is right for you. Ask for advice on creating an individualized exercise program.

For survivors, the amount of time spent exercising depends upon your condition. Many health experts recommend that you exercise every day for 60 minutes. But do as much as you can without straining. Remember that some activity is better than none.

Walking is by far the most popular activity, but choose activities you enjoy. Is there a sport or active hobby you enjoyed in the past, like dancing or gardening? If you played tennis before, try it again. If you like what you are doing, you are more likely to stick with it.

Exercise of moderate intensity, like a brisk walk, is best. Some evidence indicates that high-intensity exercise actually undermines the immune system. To reach a moderate level, begin exercising at a relaxed pace for 10-15 minute stretches. Gradually increase the length and intensity of your activity.

Incorporate exercise into your daily activities. Try taking the stairs instead of the elevator, parking farther away or doing errands by bicycle instead of by car.

Work out in water. The buoyancy of water makes it impossible to fall. Since water supports half of your weight, this type of exercise is also gentler on your joints.

Consider learning Tai Chi, Qi Gong or yoga. These forms of exercise from Asia stimulate the mind/body connection. The movements can be relaxing and rewarding, both physically and mentally.

Have some fun with the people you care about most. With friends and family, fly a kite, throw a Frisbee or play softball.

Lastly, choose a place that engages your mind and spirit. A pleasant environment, like a path through woods, will motivate you and improve your psychological health.