Staying active during and after your transplant is crucial to recuperating your health. There are many benefits of exercise, inlcuding: 

• Improves mood and reduces depression.
• Enhances balance, mobility, and flexibility.
• Reduces stress and anxiety.
• Strengthens the heart, bones, and immune system.

Questions to Ask Your Physician About Exercise

It might be helpful to talk to your doctor about exercise, especially if you have any concerns due to your myeloma. You can start the conversation with the following questions: 

• Do I have any activity restrictions due to bone health?
• When can I start using light weights to rebuild strength?
• When is it safe to start an exercise program?

Exercise Options After ASCT (100 Days Post-Transplant, with Physician Approval)

After your first 100 days of recovery have passed, you will most likely be cleared to do more rigorous activities than walking to the mailbox (though that can be a great activity in the meantime). If you’re wanting to start slow, here are two suggestions that might be right for you.

• Livestrong at the YMCA

• A free, 12-week program designed for cancer survivors.

• Find more information: Livestrong at the YMCA.

• Team Body Project (YouTube)

• Offers low-impact workouts for building strength safely.

As you recover from ASCT, incorporating mind-body practices, movement, and positive reinforcement can support both physical and emotional healing.

• Find what works best for you—whether it’s meditation, walking, laughter, or journaling.
• Celebrate milestones (100 days post-transplant, improved bloodwork, or even just getting out of bed on a tough day).
• Keep moving forward—each step, no matter how small, is progress.

Your body and mind are in this together, and healing happens one moment at a time.