Top tips for moving more and regaining fitness

Walking

It starts with walking around the house. Up and down stairs if you're able. Some people advise walk to the 'end of the path', then 'first lamppost' and so on. I used 'two days on and one day off' when building up, so every third day I did as little as possible, the other two I tried to meet little targets.

Iain

• If I was walking, I’d make sure I had a route planned that included completing a task (post office, shop, friends house) this gave my walk a purpose.
• Arranging to meet friends for a walk motivated me as I didn't want to let them down, I also knew I would feel better afterwards.

If completely exhausted, regular movement or exercise in tiny increments helps. Walk past 2 houses on the first day; 4 the next. I printed out a local map centred on my home and my goal was to explore all the side streets and enjoy their gardens, choosing a different route each day. I enjoyed colouring in each new street that I explored, it felt like an achievement.

Elaine

• When I was only able to walk tiny distances, I'd try to get out twice a day.
• I was advised to keep as active as possible. With me that meant a walk everyday albeit 10mins or 20mins. I did not expect to be so debilitated having chemo - it never occurred to me. I was so glad I took the advice. If you feel up to it, just try a short walk, try moving as much as possible.
• Get a dog! I got mine after I finished treatment and she gives me a reason to get out and walk. Or borrow a dog if you don't have one!

I have been easing myself back into walking by taking my dogs out. I go places where it is possible for me to rest on benches/seats so I can take breaks.

Emily

• Staying consistent is key. 5 months ago I could barely walk post treatment… now we bought a home walking pad/treadmill and I try to do at least 10 mins a day in the evenings.
• The NHS have an 'Active 10' app that nudges you into chunks of brisk walking which is a good starting point.

Cycling

• My husband is riding an exercise bike as prior to treatment he was a very keen cyclist, but currently he doesn’t have the stamina.
• An electric bike helps me get out and about and I can vary the amount of effort needed.

Yoga and pilates

• I do chair yoga every morning to improve my flexibility and wellbeing.
• Have a look for YouTube aerobics and pilates classes for beginners.
• When your mobility or balance is poor, try some armchair yoga. There are YouTube videos and work leg muscles by walking whilst seated.

The gym, housework & dancing!

Find exercises that make you feel good, try gentle yoga, walk in nature, listen to your favourite music and dance! If you have a bad day draw a line under it and start again.

Alison

• My GP had a referral scheme which gave me a free six-month course of exercises in our local gym.
• I started back to the gym lifting light weights and my fitness returned quite quickly.
• I went back to the gym and just did lots of stretches and then a walk on the treadmill.
• Fitness may take a while to build back up so start very slowly. Even if it is 15/20 minutes of housework, that still counts as exercise while building your stamina.
• Dancing whilst doing house chores also helps.

and finally…..

• Wearing a fitness tracker helped me to stay motivated and incentivised me to push myself a bit further each time.

Keep as active as possible during treatment. Don't judge yourself by pre diagnosis fitness levels. Set realistic targets, it's more about mental health and trying to be as normal as possible than actual fitness levels. Reward yourself.

Gareth

This information comes from our Facebook users and online support meeting members, and is a list of suggestions from the community based on what they personally found useful and what they would like to pass on to others. This is not intended to be medical advice and is not a replacement for advice from your medical team. If you are looking for specific guidance for your own personal circumstances always consult your medical team.