Remember to talk to your doctor before you start an exercise routine.
1. Learn about physical activity recommendations.
For adults, we recommend 150 minutes of moderate-intensity aerobic activity (or) 75 minutes of vigorous-intensity aerobic activity per week. We also recommend 2 days of full-body strength training.
Moderate Intensity Exercises | Vigorous Intensity Aerobic Activity | Full-body Strength Training |
Brisk walking, family games, or housework are examples of activities that make you feel warmer and breathe faster while still allowing you to talk. | Running, aerobics, netball, football, fast cycling, and gardening are examples of activities that increase your heart rate and cause you to sweat and feel out of breath. | Exercises that cause muscle overload in order to promote the growth of new muscle. If you have joint pain, water exercises or some kinds of yoga will help. |
22 minutes per day (or) 30 minutes/5 times per week | 15 minutes- 5 days per week | 2 days a week |
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2. Use a variety of exercises.
- Activities of daily living (ADLs) like laundry, bathing, dressing, and cooking may be a good place to start. When you're too tired to perform ADLs, adding more aerobic exercise will make you feel even more exhausted because the same muscles are used.
Resistance training- It is one of the most important types of exercises to do during and after cancer treatment, but it is rarely done. Muscle is required for movements such as standing up from a chair or toilet, climbing stairs and carrying grocery bags. These activities will be made easier by resistance exercise, which will help alleviate fatigue and increase body function. It's also crucial for maintaining bone density.
Core training. Core training is the basis of movement. Your core is made up of muscles that run from just under your ribs to a few inches below where your hip bends. Every movement your body makes, including rolling over in bed, uses these muscles..
3. Train for your life by using functional fitness.
- Consider the movements you'll need to complete in your life and prepare for them. To activate the muscles needed to move laundry from one level of your house to the next, start by moving an empty laundry basket or a small pile of towels several times.
- If carrying groceries is difficult for you, practice with a sack containing only a few small canned goods. Place the sack on the ground, then pick it up and place it on the kitchen counter. This method of exercise planning can be applied to any movement that makes sense in your life.
4. Remember to refuel your tank.
- The importance of hydration and food, particularly protein, in the recovery process after exercise and resistance training cannot be overstated. It may be more difficult to stick to your exercise programme if your body is unable to recover properly from new physical exertion.
5. Find an accountability partner.
- Another way to keep your exercise routine coherent is to tell a friend or family member about it. Then, empower that person to encourage you by asking you about it regularly, or even join you. Share your goals and ask them what theirs are.
To know about the physical activity before and after cancer treatment- click here
Reference-
1. exercise. (n.d.). Cancer.Net. Retrieved November 4, 2020, from https://www.cancer.net/blog/tags/exercise?field_blog_cagetory_tid=All
2. Exercise guidelines for cancer patients | Cancer in general | Cancer Research UK. (2015). Cancerresearchuk.Org. https://www.cancerresearchuk.org/about-cancer/coping/physically/exercise-guidelines