Getting started with physical activity

How much activity is right for you? Back to top

The type and amount of activity you do will depend on a number of different things, including:

• How fit you were before you were diagnosed. If you were very active before, you may be able to carry on with the same activities when you feel up to it.
• The type of cancer and treatments you’re having or have had. There may be some activities you’ll need to be careful with.
• Treatment side effects and any cancer symptoms you’re having.
• Your age and any other long-term conditions you may have, such as heart problems.
• If you have any bone loss as a result of the cancer or its treatment.

You’ll be the best judge of how much and what types of physical activity you’re able and prepared to do. It’s important to gradually build up the amount you do by setting realistic, achievable goals that work for you. Over time you’ll be able to increase the amount you do.

As a general rule, if it’s within your abilities, aim to build up to 2.5 – 3 hours of moderate to vigorous exercise a week.

Getting started Back to top

When you start to become more active, it’s important to do something you enjoy and that fits in with your life. This could be going dancing with friends, playing with your children or grandchildren in the park, gardening, or walking to the shops.

Becoming active for the first time or returning to activity during or after cancer isn’t always going to be easy. Having clear goals, staying motivated and having support can all be really helpful. Our Getting started information in our Move More pack| can help you achieve this. Here are some things other people have found helpful in their efforts to become more active:

• Remind yourself of the benefits of being active and the reasons why you’re doing it.
• Set goals you can achieve at your own pace. Whether it’s getting up off the sofa regularly, going for a walk or taking part in a class, make sure it’s the right goal for you.
• Gradually build up the amount you do.
• Keep a record of how active you’ve been and how you feel so you can see your progress – there’s an activity diary in our Move more pack (available to order from our physical activity homepage from 8 August 2011) that you can use.
• Share your plans with other people who are supportive.
• Try being active with other people such as family or friends, or joining a group or a club.
• Make sure the activities are fun and enjoyable – some people find varying the activities they do really helps.
• Don’t become disheartened if you don’t achieve a planned goal – think about why you weren’t able to achieve it and plan a new one.
• Talk to your GP or nurse specialist for more support. They may be able to refer you to a specialist service like physiotherapy or exercise on referral.