- Posted by jdavis on June 14, 2011
- Discuss any exercise with your doctor before starting.
- Start slowly with an exercise program. Even if you can only do an activity for a few minutes a day it will help you. How often and how long you do a simple activity like walking can be slowly increased. Your muscles will tell you when you need to slow down and rest. Try short periods of exercise with frequent rest breaks. For example, walk briskly for a few minutes, slow down, and walk briskly again, until you have done 30 minutes of brisk activity. You can divide the activity into three 10-minute sessions, if you need to. You will still get the benefit of the exercise.
- Try to include physical activity that uses large muscle groups. Strength, flexibility, and aerobic fitness are all important parts of an exercise program that works.
- Try to include some exercises that will help you keep lean muscles mass and bone strength, such as exercising with resistance or light weights.
- You might want to include exercises that will increase your flexibility and maintain the range of motion in your joints.
- Always start with warm-up exercises for about 2 to 3 minutes. Examples of warm-up exercises are shoulder shrugs, lifting arms overhead, toe tapping, marching, and knee lifts. End your session with stretching or flexibility exercises. Hold the stretch for about 15 to 30 seconds and relax. Remember to breathe when you stretch. Examples of stretching are reaching overhead, deep breathing, and bending over to touch your toes so that you relax all the muscle groups.
- Exercise moderately.
Ways to add physical activity to your daily routine
Remember, only do what you feel up to doing.
- Take a walk around your neighborhood after dinner.
- Ride your bike.
- Mow the grass or rake the leaves instead of using the blower.
- Scrub your bathroom.
- Wash and wax the car.
- Play active games with the kids, like freeze tag, jump rope, and the games you loved to play when you were a kid.
- Walk a dog (one that can be controlled enough that you don’t trip or get pulled off balance.)
- Weed your garden by hand.
- Take a friend dancing, or dance in your own living room.
- Use an exercise bike or treadmill or do arm curls, squats, lunges, and sit ups while watching TV.
- Walk to lunch.
- Park your car in the farthest parking space at work and walk to the building.
- Use the stairs instead of the elevator or escalator.
- Get off the bus several stops early and walk the rest of the way to work.
- Make appointments for yourself in your daily planner for 10-minute walking breaks.
- Form a walking club of co-workers to help you stay motivated to walk during the workday.
- Wear a pedometer every day and increase your daily steps.
Cancer survivors may need to exercise less intensely and increase their workout at a slower rate than people who are not getting cancer treatment. Remember, the goal is to keep up as much activity as possible. Keep it safe, keep it effective, and keep it fun.
Let exercise provide you with its benefit
- Helps prevent muscle wasting
- Reduces the side effects of treatment
- Improvs your fitness
- Improves your quality of life