- Exercise is defined as movement. The more you move, the healthier you may be (within reason). Focused exercise is purposeful movement.
- Get involeved in a Focused Exercise practice for 15-30 minutes, five days per week. This is our goal.
- We do NOT want to aim for exhaustive exercise (often called a ‘cardio-workout’). This will produce too much lactic acid that can drive cancer.
- We want to aim for relaxing, enjoyable exercise. Weights can be a good choice as well. Start slow and continue to progress.
- Another helpful hint: Avoid sitting for long periods. For each hour of sitting, stand up and walk for 5 minutes.
- Incorporate movement into your daily routine by getting a step monitor that counts your steps. This can make a ‘game’ out of ‘getting your steps in’ and can make you aware of your habits.
New To Exercise
- Walking, swimming, or yoga is a good way to introduce your body to movement.
If you have been working out regularly, aim for at least 30 minutes daily and again, don’t push your workouts to exhaustion. A weekly routine that involves 2-3 days of resistance training plus 3-4 days of aerobic exercise provides essential endurance and strength conditioning.
Incorporate yoga, flexibility, and mobility exercises several days per week.
Study protocol: an evaluation of the effectiveness, experiences and costs of a patient-directed strategy compared with a multi-faceted strategy to implement physical cancer rehabilitation programmes for cancer survivors in a European healthcare system; a controlled before and after study. IJsbrandy C, Ottevanger PB, Groen WG, Gerritsen WR, van Harten WH, Hermens RP. Implement Sci