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Prehab and physical activity

When you are diagnosed with cancer, it can help you to feel better if you try to include some structured activity/exercise into each day.

Sometimes there is a temptation for your friends and family to do things for you, but it has been proven that, whenever you are able, continuing to do things for yourself will help you feel better, both physically and mentally.

Finding an activity, you look forward to and enjoy will help you stay active.

Here are some examples of physical activity:

  • Brisk walking
  • Family games
  • Household chores
  • Swimming and water aerobics
  • Dancing
  • Active forms of yoga and pilates
  • Gardening e.g digging with a spade or fork
  • Cycling
  • Sports e.g football, running and tennis

It is important to be as physically active as possible so you should try and do 30 minutes of activity most days of the week and have a goal of 150 minutes of moderate intensity exercise per week. It is important to note that the 30 minutes of activity can be broken down into small chunks throughout the day and doesn't have to be done in one go.

You can choose any type of activity, as long as you are using more energy than resting energy, the best thing to do is choose activities that you enjoy – such as dancing or gardening.

When you are doing physical activity you should aim to be a little breathless, but still be able to hold a conversation. This way you know that  muscles are working hard. People will react differently to activities; some will make you more breathless than others. It is important that you perform these activities at your own pace. If you are too puffed out stop, catch your breath, and then carry on.

Reduce your physical activity intensity if you feel:

  • Uncomfortably hot or sweaty
  • Unable to talk or hold a conversation
  • Excessively tired or out of breath

STOP and contact your GP or seek appropriate medical attention if you feel:

  • Dizziness or nausea
  • Chest pain
  • Significant pain or discomfort
  • Extreme breathlessness and are struggling to regain your breath

The Perceived Exertion scale is useful way to measure your breathlessness. You should be aiming to be at level 4 - 6 for at least 10 minutes of the activity if possible. Vigorous activity can be added in, as long as you feel able to do this, it should be done in shorter bursts than moderate activity (typically sessions are no longer than 20 minutes in total).

Before you start any physical activity, please make sure:

  • You are wearing appropriate clothing and footwear
  • You have a large, clear space to perform the exercises – move any hazards e.g. rugs/low tables
  • You have an appropriate aid or help if you need support with any activities/exercises

Remember: There is no reason why you can’t continue your physical activity during your treatment. If you are feeling very tired, try doing smaller chunks of activity over the day and build up to 30 minutes as you are able.

Being active at home

There are lots of ways you can stay active indoors, what counts as exercise may surprise you, including:

  • Family games (a great alternative to watching TV)
  • Household chores e.g. Hoovering or DIY
  • Dancing to the radio
  • Gardening e.g. digging with a spade or fork, or mowing the lawn
  • Online classes - from strength training to belly dancing, there are lots of free videos for you to try out on the NHS website

For more ideas, read about staying healthy at home.

Being active at work

Some people spend a lot of time on their feet at work, including some healthcare, construction and retail workers, this can count towards being physically active.

Some of us don’t move much during the working day. Particularly those of us who work on a laptop or computer, or drive a lot. Even if you do regular exercise, it’s still important to try and sit down less:

  • Take phone calls whilst standing up or on the move
  • Suggest a walking meeting to chat about projects or brainstorm ideas
  • Ask for a standing desk if possible
  • If your office has a lift, consider taking the stairs if you can
  • Get active from your chair – the NHS have information on exercising whilst sitting

Being active when travelling

Think about simple changes you can make to your commute or school run to increase your daily activity – it all adds up. Choose some changes to stick to as part of your everyday routine:

  • Get off your train or bus a stop early
  • Take the stairs where possible
  • Cycle or do a brisk walk for all or part of your journey

Being active as a hobby or in your spare time

Being active isn’t just great for your health. It can be a good way to socialise, make new friends and even learn a new skill:

  • Give a new sport a go like football, running or tennis – you could join a local club or head to the park with friends or colleagues
  • Go swimming or try something different like water aerobics
  • Gymnastics classes or dance lessons can be a great way to meet new people whilst exercising
  • Try out yoga or pilates – these classes are good for building strength, and there is plenty of videos for beginners available online
  • Simply suggest a walk to catch up with friends

No matter your age, health or how busy you are there are lots of ways to be more active

Some people find it harder than others to keep active. You might have a busy work or family life, or an existing health condition. Here are some things you can do to make it easier:

  • Talk to your doctor - You can discuss your options, and if there’s anything you should avoid
  • Build up activity over time - You might try starting with lower impact activities like swimming or tai chi. Split it up throughout the day or week if you find it hard to do a lot in one go
  • Try out different options - Find an activity that suits you. If you want to join a class, speak to the instructor beforehand about any support you might need
  • Find out about inclusive gyms - other great options for getting active with a long-term health condition or disability

Personalised activity and life style tool

A downloadable tool to help with your day to day activities and physical exercise, includes a physical activity plan and diary to support you.

 

 

This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

The NHS has more information on how to be more physically active, whatever your age or situation.

Examples of building up your ability to exercises can be found here - Exercise activities | Living With Liver Cancer.

Mobility and disability organisations

There are specific organisations that can help if you have mobility problems or a disability:

Useful resources and information