Physical activity
Exercising or doing a structured activity each day can help you to feel better when you are diagnosed with cancer.
Being as active as possible is also an important part of getting ready for your cancer treatment and can have a positive effect on your treatment.
Being active can help you to:
- keep your heart and lungs strong,
- recover better from surgery and treatment,
- reduce fatigue by helping you have more energy, and
- feel in control.
Sometimes your friends and family will want to do things for you. But, it has been proven that continuing to do things for yourself (whenever you are able) will help you to feel better, both physically and mentally.
Activities you can do
Here are some examples of physical activity:
- Walking as briskly as you can
- Household chores
- Swimming and water aerobics
- Dancing
- Gardening
- Cycling
- Sports, e.g. football, running, badminton and tennis
- Gym session or exercise class
- Yoga and pilates
Activity length
You should try to do at least 30 minutes of activity most days of the week and at least 150 minutes of moderate intensity exercise per week.
Everyone is different in terms of how much physical activity they can do, but remember a small change can make a big difference. If you are planning to start any new physical activity check with your hospital team first.
There is no reason why you can’t continue your physical activity during your treatment. 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.
Ways to be more active
No matter your age, health or how busy you are there are lots of ways to be more active.
Some people find it harder than others to keep active. You might have a busy work or family life, or an existing health condition. Here are some things you can do to make it easier:
- Talk to a doctor or nurse – You can discuss your options, and if there’s anything you should avoid.
- Build up activity over time – You might try starting with lower impact activities like swimming or tai chi. Split it up throughout the day or week to make it more manageable.
- Try out different options – Find an activity you enjoy. If you are looking to try a new class, speak to the instructor beforehand about any support you might need and take a friend with you.
Exercising safely
Before you start any physical activity 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 or low tables
- You have an appropriate aid or help if you need support with any activities or exercises
You can choose any type of activity as long as you are using more energy than resting energy. Go for an activity you enjoy and buddy up with friends and family so you can keep each other motivated.
When you are doing your physical activity, you should aim to be a little breathless, but still be able to hold a conversation. This way you know that your muscles are working hard. People will react differently to activities; some will make you more breathless than others. It is important that you perform these activities at your own pace. If you are too puffed out stop, catch your breath, and then carry on.
Rydym yn croesawu gohebiaeth a galwadau ffôn yn y Gymraeg neu'r Saesneg. Atebir gohebiaeth Gymraeg yn y Gymraeg, ac ni fydd hyn yn arwain at oedi. Mae’r dudalen hon ar gael yn Gymraeg drwy bwyso’r botwm ar y dde ar frig y dudalen.
We welcome correspondence and telephone calls in Welsh or English. Welsh language correspondence will be replied to in Welsh, and this will not lead to a delay. This page is available in Welsh by clicking ‘Cymraeg’ at the top right of this page.