Being physically active also helps to prevent, minimise and manage the consequences of treatment such as fatigue, pain, anxiety and depression.
Recent research shows it also has longer term benefits for people living with and beyond cancer.
- Improving recovery times
- Increase in overall survival
- Reduction of recurrence
Physical activity is a key factor in maintaining muscle mass. Helping you to live and maintain an independent life.
Physical Activity is safe, both before and during cancer treatment as well as rehabilitation afterwards.
Guidelines
The guidelines for people with living with and beyond cancer are the same as for the general population and promoted by the World Health Organisation (WHO) and the World Cancer Research Fund (WCRF). These are based on large scale research studies.
Guidelines
- 150-300 minutes of moderate to vigorous activity per week (21-42 mins/day)
- Avoid Sedentary Behaviour
Vigorous minutes count twice moderate minutes
75 mins vigorous activity = 150 mins of moderate activity
What is Moderate Activity?
Moderate activity will increase your heart rate and make you breath harder.
You should be able to talk, but not without pauses to catch your breath.
Walking briskly will be moderate activity.
Scientifically , moderate means an activity that increases your heart rate to 50-70% of your Maximum Heart Rate.
- Subtract your age from 220 to get your maximum heart rate.
- Next, subtract your resting heart rate from your maximum heart rate.
- Multiply that number by your percentage of training intensity. Then, add your resting heart rate to get your target heart rate.
For example, a 50-year-old woman has a resting heart rate of 70. She wants to exercise at 50% intensity — the low end of the moderate-intensity range of 50% to 60%. The formula looks like this:
- 220 – 50 = 170 (maximum heart rate)
- 170 – 70 = 100
- (100 × 50%) + 70 = 120 (target heart rate)
Obviously a fitness tracker would help to make sure that you are in the right zone, but it isn’t really necessary – if your heart rate is up and you are having to breath harder, then you are doing moderate activity.
What is Vigorous Activity?
Vigorous Activity substantially raises your heart rate and rapid breathing.
Again, the scientific explanation is 70-85% of Maximum Heart Rate.
Activities like running, jogging, swimming, aerobic dancing, walking quickly up hills.
It is hard to talk when you are undertaking vigorous activity.
What is Sedentary Behaviour?
The NHS describes sedentary behaviour like this:
Inactivity is described by the Department of Health and Social Care as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health.
Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.
Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music. This type of behaviour is thought to increase your risk of developing many long-term conditions, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity.
Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down.
For a summary on the health benefits of being more active, see the physical activity guidelines from the Department of Health and Social Care.
These cancer exercise sessions are developed and delivered by qualified exercise professionals. The instructors have attended specific Cancer Rehab training so are able to facilitate exercise sessions which can aid your cancer journey wherever you may be in it.
Cancer exercise is suitable for people who might have just been diagnosed, going through treatment or have just finished treatment. You need to be over 18 to attend the classes and they are suitable for any level of fitness.
You might also like to seek out yoga, gym, tai chi or pilates sessions to complement your moderate and physical activity.
There is no need to feel that you already have to be fit to attend. For many of the people this is their first experience of using such a facility.
If a gym, doesn’t sound quite your kind of thing, then take a look at the walking opportunities.
Take a look at all of the Cancer Exercise sessions available…