Increasing physical activity
Being physically active and doing exercise can help recovery and improve mood. Physical ativities and exercises can reduce anxiety, pain and fatigue and improve quality of life, health and wellbeing, sleep, self-image and sexual life. Getting more physically active can be helpful at any time, before, during and after treatment. It creates endorphins and other chemicals in the brain which are good for raising mood.
You can choose activities and exercises that you find enjoyable and interesting, and are right for your strength, energy and capability. It is generally recommended you do 150 minutes of moderate physical activity a week. However, always listen to your body and adapt any exercise to what it is telling you. If you are going to increase exercise, speak to your GP, cancer nurse or member of the health care team first for advice.
Click on the following different types of activities to find out more.

Walking

Walking is an excellent all-round exercise. It is a form of aerobic exercise and therefore can help with the circulation of oxygen, muscle toning and raising the heart rate. Regular walks are good for stamina and can be selected for the length or level of difficulty that is right for you. For example, you could set yourself the goal of walking 10 minutes every day or join a walking group where you can meet others.
Gardening and Housework

Any body movement that uses the muscles is a good form of physical activity, including gardening and housework. Gardening and housework can help build strength and, if intensive, can help raise the heart rate and increase the circulation of oxygen. Over time, it can help build stamina and can be a form of aerobic exercise.
Chair exercises

If mobility is a problem for you, many exercises can be done without leaving your chair or wheelchair. Aerobics, t’ai chi, yoga and some resistance exercises can be done from a seated position. More information can be found at www.nhs.uk./live-well/exercise/sitting-exercises.
Balance and flexibility

Balance and flexibility exercises involve movement and are used to build muscle strength and flexibility. Examples include yoga, t’ai chi, and pilates. They can vary from gentle to more active exercise, but many exercises can be done at home, even from the chair. These often take place in groups, and having company can help with motivation.
Conditioning Activities

Conditioning Activities, such as aerobic and cardio exercises are good for using the muscles, raising the heartrate and increasing the circulation of oxygen in the body. It improves heart, lung and muscle fitness, and over time will make physical activities easier. Exercising can be done on your own or in a group in the gym, but also includes swimming and cycling. Listen to your body: only exercise as much as your body allows.
Building Strength

Having a programme of exercises that uses weights helps build muscle and increase strength. This can help alleviate pain as the muscles are stronger to perform daily tasks. It is important to lift weights correctly and get guidance from qualified trainers or physiotherapists. If you feel dizzy, faint, sick or pain when lifting, stop and speak to a health professional. Only exercise as much as you can: listen to your body.

Walking is an excellent all-round exercise. It is a form of aerobic exercise and therefore can help with the circulation of oxygen, muscle toning and raising the heart rate. Regular walks are good for stamina and can be selected for the length or level of difficulty that is right for you. For example, you could set yourself the goal of walking 10 minutes every day or join a walking group where you can meet others.

Any body movement that uses the muscles is a good form of physical activity, including gardening and housework. Gardening and housework can help build strength and, if intensive, can help raise the heart rate and increase the circulation of oxygen. Over time, it can help build stamina and can be a form of aerobic exercise.

If mobility is a problem for you, many exercises can be done without leaving your chair or wheelchair. Aerobics, t’ai chi, yoga and some resistance exercises can be done from a seated position. More information can be found at www.nhs.uk./live-well/exercise/sitting-exercises.

Balance and flexibility exercises involve movement and are used to build muscle strength and flexibility. Examples include yoga, t’ai chi, and pilates. They can vary from gentle to more active exercise, but many exercises can be done at home, even from the chair. These often take place in groups, and having company can help with motivation.

Conditioning Activities, such as aerobic and cardio exercises are good for using the muscles, raising the heartrate and increasing the circulation of oxygen in the body. It improves heart, lung and muscle fitness, and over time will make physical activities easier. Exercising can be done on your own or in a group in the gym, but also includes swimming and cycling. Listen to your body: only exercise as much as your body allows.

Having a programme of exercises that uses weights helps build muscle and increase strength. This can help alleviate pain as the muscles are stronger to perform daily tasks. It is important to lift weights correctly and get guidance from qualified trainers or physiotherapists. If you feel dizzy, faint, sick or pain when lifting, stop and speak to a health professional. Only exercise as much as you can: listen to your body.