Cancer

How does physical activity help with Cancer

• Research suggests that physical activity has a direct effect on reducing the risk of certain cancers such as bowel and breast cancer.  It improves both psychological and physiological distress caused by cancer treatment and rehabilitation
• It is known that reducing abdominal fat can lower the levels of insulin needed to control blood sugar
• Some cancers grow faster if there are high levels of insulin, so increasing physical activity may help slow down the cancer growth

Cancer and Quality of Life

Cancer treatments such as surgery, chemotherapy, radiotherapy and hormone therapy often last months or even years and may result in significant reductions in quality of life

Physical activity can also

• Reduce blood pressure and the risk of having a stroke, heart attack or bowel cancer
• Improve blood cholesterol levels
• Reduce excess weight and help maintain a healthy weight
• Improve overall well-being & quality of life

What type of activity is best

Stamina based activities are particularly important for health gain, however you also need to include strength and flexibility based activity to get the best habitual health gains

• Stamina type activities
  Walking, swimming, cycling, tennis, dancing & housework (hovering, mopping)
• Strength type activities
  Uphill walking, gardening (mowing, digging), Pilates, weight training
• Flexibility type activities
   Dancing, Yoga, Tai-Chi, swimming, gardening (weeding), bowls
• Choose a variety of activities and ones which you enjoy and are convenient
• Walking is ideal and can be incorporated into a routine without requiring and special equipment
• Moderate lifting is safe.  If you can lift a weight up and down three times without strain it is safe
• You only gain benefits while you continue to lead an active lifestyle. When you stop, so do the benefits
• Remember to choose activities that will not be affected by any physical limitations from cancer treatment

How much and how often

Your main aim is to build up to 30 minutes of moderate intensity activity on 5 or more days of the week.  If 30 minutes all at once seems too much for you at the moment:

• Start with 5 minutes at least 3 times a day
• Gradually build up the time until 30 minutes feels easier.  Once 30 minutes is easier try to work harder e.g. brisker walk.  As you become fitter you will be able to do more

"Remember, Regular Moderate ACTIVITY is BETTER than occasional vigorous BURSTS"
Moderate intensity activity means working hard enough to be breathing more heavily than normal, slightly warmer, be able to talk but not hold a conversation

Set yourself Achievable Goals

Your chosen activity should be gradually increased and starting at a gentle intensity for about 10 minutes.  Again at the end of your activity you should slowly decrease your intensity level over 5-10 minutes allowing your heart rate and muscles to adapt to the body cooling down.

Staying Safe

• Listen to your body when exercising because each person responds differently to physical activity and cancer treatment
• If you feel especially tired from treatment on any scheduled exercise day you can try exercising for less time, and at a lower intensity than usual, or plan your exercise for the following day

When to contact your GP or Practice Nurse

Stop exercise if you notice any of the following signs either during or immediately following exercise:

• Extreme fatigue
• Joint or bone pain
• Leg pain or cramps
• Blurred vision and or fainting
• Numbness or loss of feeling in hands or feet
• Discomfort in your chest or upper body brought on by exertion
• Any unusual breathlessness on exertion
• Dizziness or nausea on exertion
• Palpitations (a very fast or irregular heart beat) during activity
• Fainting during or just after undertaking physical activity

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