Activity and Exercise
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.
You should try and do 30 minutes of activity most days of the week. 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.
Finding an activity you look forward to and enjoy will help you stay active.
Where possible, build activity into your day and don’t be afraid to try new things:
- A brisk walk to the shops, with the dog, in a shopping centre or around the park
- Taking the stairs instead of a lift
- Gardening
- Housework including ironing, cooking, vacuuming, washing up and laundry
- Playing with your children or grandchildren
- Running/jogging
- Dancing
- Cycling on an exercise bike or outside
- Sports. For example, golf, bowling, badminton, swimming
- A gym session or exercise class
- Yoga
- Pilates
- Zumba
- You should also try to avoid sitting down for long periods
You may feel breathless when active/exercising. As a general rule you should aim to be a little breathless, but still be able to hold a conversation. If you are too puffed out stop, catch your breath, and then carry on.
Normal feelings whilst active/exercising:
- Warm and slightly red in the face
- A little sweaty
- Faster breathing and heart rate – you should still be able to talk
Reduce intensity if you are feeling:
- 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
Before you start your an 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
Next steps and support
If you’d like more information about goal setting and long-term change, please visit our Next Steps page.
If you need more general support, a list of cancer charities and the services they offer are listed on the More Support page.