How much physical activity should I be aiming for?
- the world health organisation recommends that we all participate in 1️⃣5️⃣0️⃣ minutes of physical activity each week: this equates to 3️⃣0️⃣ minutes, 5️⃣ times a week. This can be further broken down to 1️⃣0️⃣ minute intervals. The important bit.. You need to make sure you are at least achieving ‘moderate intensity’. This means getting slightly warmer, slightly out of breath, your heart rate quicker but still being able to have a conversation with someone next to you.
- important to note: there are no cancer specific guidelines for physical activity currently supported by research. People will have different starting points before, during and after treatment so it’s important to start slow, gradually build up and listen to your body.
- Remember, even small amounts of exercise have benefits!!
IMPORTANT – we want to keep you safe during and after cancer treatment. Depending on your situation, your physical activity may need to be modified to ensure you are safe, but still effective. So if you are concerned about starting physical activity again or don’t know where to start, then come and see our cancer specialist physio!
You don’t have to join a gym or pound the pavement to be active. There are loads of ways to increase your fitness levels
Some examples:
- getting off the bus or tube a couple of stops earlier and walking
- yoga, Pilates and aerobics
- playing with children or grandchildren in family games
- cycling
- swimming
- dancing
- heavy chores, such as hoovering or mowing the lawn or heavy gardening
- ball sports
- sit down for less time during the day
Find activities that will target different parts of the body to make sure you get the full benefits.
Remember, it’s about trying to find a activities that you will continue with, so try and find something that you enjoy.
More posts to follow….
