Physical activity
Physical activity and exercise are an important part of prehabilitation. Staying active can help you take some control of your journey with cancer. For most people with cancer, some extra activity above what you currently do, including housework, gardening and walking to the shop, can be a good thing.
Physiotherapy exercise prehabilitation
One of the key elements of prehabilitation is physical activity. Whatever your current level of fitness is, you can make a difference by optimising this. Whether you’re sporty or relatively inactive, any or all physical activity at a level to suit you can help prepare your body for your cancer journey.
The time from diagnosis to treatment often feels quite limited with so much new information, emotions and logistics to navigate. Doing something positive by getting in the best shape you can will put you in a good place both mentally and physically. This will help you to undergo surgery, chemotherapy, immunotherapy and other intensive treatments.
Benefits of physical activity to support a cancer diagnosis
There’s strong evidence in support of physical activity and cancer. Physical activity can
- help aid recovery
- shorten hospital stays
- reduce side effects from the cancer itself or your treatment
- help sleep
- improve mood
- help combat fatigue
- improve your long term general, cardiovascular and bone health to lower your chances of a further cancer in the future.
You may see positive effects from exercise in as little as 2 weeks. Physiological changes to your muscles happen after 6 weeks.
If you improve your general health before treatment you may have for a better recovery.
What type of exercise should I do?
Making small changes in your everyday life to support your health and remaining or becoming more physically active will enable you to do something beneficial and positive for yourself.
Movement that uses more energy and makes your muscles work harder counts. This may be sports or the gym but equally housework, walking and gardening can work depending on your usual fitness.
The recommended time spent exercising gives us more of a model to work towards.
The 2 main types of exercise are:
- aerobic which gets your heart pumping, blood circulating and your lungs working
- resistance which challenges your muscle power and builds strength.
Incorporating a bit of balance work along the way is even better.
How much exercise should I do?
You should aim for at least 150 mins of moderate aerobic exercise which makes you breathe deeper and faster, such as
- dancing
- brisk walking
- walking up hills
- cycling
- walking the dog
- gardening
For those who are already fit and can work at a greater pace, you can get the same results with 75 minutes of high intensity exercise where you raise your heart rate breathing feels more challenged, for example, running.
You should also aim to include at least two sessions of muscle work from vigorous gardening, carrying/moving heavy objects to weights at home or the gym.
What is moderate intensity exercise?
As a general guide for moderate intensity exercise you should feel
warm and slightly flushed (If uncomfortably hot scale back)
a bit sweaty
faster breathing and increased heart rate but still able to have a conversation (if unable to talk reduce the level of exertion).
If you experience any of the following symptoms stop and seek medical advice
- chest pain
- light headedness, fainting or nausea
- severe/lasting/worsening pain
- an inability to control your breathing
Remember exercise is easier if you choose an activity you enjoy. Having someone to exercise with can be a great motivator. Many community classes and groups are suitable such as:
- tai chi
- walking groups
- bowling
- walking tours
- yoga
There are even online resources for exercising at home.
What if I can’t do these types of activities?
Simply moving more than you’re used to is beneficial. This might be:
- armchair exercise
- using a walking aid
- breaking up periods of sitting with more frequent standing and a few minutes of movement
- vacuuming and laundry
- taking the stairs instead of a lift.
Starting with just five minutes extra has beneficial effects. The important thing is that you build up your activity to what you can manage. Everyone’s different.
There are various national and regional resources which you may find helpful, from exercise tracking apps to videos and in person or online interactive classes.
Useful links
Prehabilitation videos for people living with cancer
Community based exercise groups in Buckinghamshire
Exercise videos from Prehab for Cancer
Preparing for cancer treatment (a digital prehab platform)
Being active when living with cancer
For ages 13-30
Move against cancer online prehab programme