Exercise Diary - Active Against ...

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Exercise Diary - Active Against ...
Exercise Diary
Exercise Diary - Active Against ...
Welcome
    This exercise diary has been created to guide and
    support you through your journey with Active
    Against Cancer, and to help keep you active when
    you are not with us. Exercise should be safe,
    effective and fun. Whether you are exercising at
    home, in class, or both, everything you need to
    know is contained within these pages. Please give
    it a good read and speak to a member of the team
    if you have any questions.

    The Active Against Cancer Team :)

WARNING: EXERCISE HAS BEEN
KNOWN TO CAUSE HEALTH AND
HAPPINESS
Exercise Diary - Active Against ...
Contents
Introduction
The benefits of exercise..................................................................04
Break the cycle of tiredness or fatigue...........................................05
How often should I exercise?..........................................................06
How should it exercising me feel?..................................................07
How to exercise safely....................................................................08
What equipment do I need?...........................................................09

Exercise Guide
How oftern should I do a session?.................................................10
Warm Up........................................................................................12
Shoulder Shrugs. Knee Lifts, Toe Taps, Marching on the Spot
Resistance exercises.....................................................................17
Heel Raises/Calf Raises, Seated Leg Extensions, Shoulder Rotations/
Upper Back, Front Arm Raise, Shoulder Press, Bicep Curl, Chair Dips,
Wall Press, Sit to Stand/Squats, Lunge, Shoulder/Back/Rotator Cuff
Balance exercises..........................................................................29
Side Walks, Grape Vines, Heel-to-toe walk, One Leg Stand
Aerobic exercises...........................................................................34
Walking, Step-Ups, Star Jacks, Marching on the Spot, Shadow Box-
ing - jabs and upper cuts,
Cool Down......................................................................................40
Shoulder/Tricep Stretch, Chest Stretch, Calf Stretch, Quad Stretch,
Hamstring Stretch, Torso Stretch, Seated Glute Stretch

Over to you…
Notes................................................................................................51
Exercise Diary - Active Against ...
01
The benefits of exercise

Exercise is good for everyone...

     Improves physical wellbeing
     Improves mental wellbeing
     Improves sleep
     Improves fitness

... but also has lots of specific benefits for those
living with or beyond cancer:

     Builds physical resilience

     Reduces the chance of surgical complications

     Reduces the impact of the side effects of treatment

     Supports recovery

     Reduces the chances of recurrence
Exercise Diary - Active Against ...
02
  Physical activity or exercise can help
  break the cycle of tiredness or fatigue.
                     You feel unmotivated
                         and fatigued

                                                       You do less
                                                     physical activity
You get more
breathless
and unfit
                                                 Your muscles
                                                   weaken

                                          c y cle
                                       he        E
         Your fitness level     re ak t ERCIS
                              B      EX
                               with
            decreases
Exercise Diary - Active Against ...
03
  How often should I exercise?
  Healthcare professionals recommend that all adults, including
  those over 65, should do this much exercise every single week.

          at least                                   at least

       150mins                                   75mins
  Moderate Intensity                      Vigorous Intensity
     per week                                 per week

   SWIM     BRISK WALK     CYCLE           RUN        STAIRS       SPORT

                     MUSCLE                                 MOBILITY
                     STRENGTHENING                          STRENGTHENING
                     EXERCISES                              EXERCISES

   2 DAYS a week                          2+ DAYS a week
                 GYM                        BOWLS            TAI CHI
YOGA
                       CARRY HEAVY BAGS             DANCE
Exercise Diary - Active Against ...
04
How should exercising make me feel?
It is completely normal to experience your heart rate,
breathing and temperature changing whilst exercising or being
physically active. Use this page to help you assess how hard
you are working!

  MEASURE          LIGHT                    MODERATE              VIGOROUS
                EXERCISE OR                EXERCISE OR           EXERCISE OR
                 PHYSICAL                   PHYSICAL              PHYSICAL
                  ACTIVITY                   ACTIVITY              ACTIVITY
Will feel…     … easy                    … Somewhat hard        … Very hard

Your           … May not change          … May begin to         … May become deep
breathing…                               quicken and deepen     and rapid and you
                                                                may feel breathless

Talk test…     Possible to talk or sing Possible to talk but    Only possible to say
                                        not sing                a few words

Sweating…      Not unless it is hot or   … May begin after 10   … May begin after 2
               humid                     minutes                minutes

For example…   • Casual walking          • Brisk walking        • Football
               • Hanging laundry         • Gardening            • Running
               • Yoga                    • Cycling
                                         • Dancing

Try the talk test yourself. Can you say or sing...

        This exercise programme
      is going to do me good!
Exercise Diary - Active Against ...
05
Exercising safely…

                             Always warm up
                             before and cool down
                             after exercising

                             Wear loose and
                             comfortable clothing

                             Eat lightly and drink
                             plenty of water

STOP                         If you suddenly
                             experience:

  Chest pains or tightness          Joint or muscle pain over and above
                                    the level of exercise you are doing.
  Dizziness or nausea               All little muscle ache is good.

  Clamminess or cold                Feeling overly tired

  Increasing wheeziness/
  shortness of breath
Exercise Diary - Active Against ...
06
What equipment do I need?
You have everything you need to complete these
exercises already within your home…

A dining room chair

                                                           A clear wall
                        Some arm weights (water
                      filled plastic bottles, tin cans

A clock or watch

                           A clear area to exercise
                              in and clutter free
                                                          Resistance band
                                                         (provided by AAC)
A Step or stairs

        Remember that any exercise is better
        than no exercise
Exercise Diary - Active Against ...
How often should I do a session?
If you build your session in this way, you will incorporate all of
the recommended elements of exercise. You should aim to do this
often enough to meet the time targets shown on page 2. We would
suggest building up to 3 - 4 sessions a week, including the ones you
do with us. Enjoy!

 LEVELS explained:

 Level 1                              Level 2                             Level 3
 Beginner                          Intermediate                           Difficult

 REPS explained:                             SETS explained:
 Reps or repetitions describes the           Once you have completed your reps,
 number of times you are doing an            take a short break and then go again.
 exercise without stopping. For each         The number of times you complete
 exercise we have suggested a range          the reps-rest cycle in the number of
 of reps. Aim for somewhere within           sets completed. For each exercise we
 the range that starts to make your          have suggested a range of sets. Aim
 working muscle ache.                        for somewhere within the range.

Low                            High         Low                             High
6 reps         9 reps        12 reps        1 set          2 sets          3 sets
Warm Up
Ok, let’s get you moving. The warm-up does exactly what it
says, warms your muscles and cardiovascular system. It is
important to warm up gradually, every time you exercise.

The benfits of warming up:
     Reduces the chances of getting injured

     Can improve your range of movement

     Counts towards you physical activity totals (see page 3)

How much?
Follow the programme you have been recommended by one of the Active Against
Cancer team.
UPPER BODY

                                                                           WARM U
Shoulder Shrugs
                                             PREPARES BODY FOR EXERCISE
    6               x2                       WARMS JOINTS AND MUSCLES

  REPS          SETS      EQUIPMENT          GENTLY RAISES HEART RATE

EXERCISE                                   PROGRESSION

Slowly lift your shoulders backwards and   Hands on shoulders and circle
upwards towards your ears, then forwards   the elbows.
and downwards, in small circles.
Change direction.                          Extend the arms and circle the
                                           full arm.

  Tip: Stand with you back against a
  wall to learn the movement
LOWER BODY

                                                                             WARM U
Knee Lifts
                                               PREPARES BODY FOR EXERCISE
    6            x2                            WARMS JOINTS AND MUSCLES

  REPS          SETS      EQUIPMENT            GENTLY RAISES HEART RATE

EXERCISE                                     PROGRESSION

STARTING POSITION: Sit, engaging your        Start in a standing position.
core and with you back off the backrest.
Slowly lift one knee up to hip level, then
lower again. Repeat with the other leg.

  Tip: Always make sure you have a
  chair, counter top or perhaps a wall to
  help keep you steady
LOWER BODY

                                                                                WARM U
Toe Taps
                                                  PREPARES BODY FOR EXERCISE
  6-8             x1                              WARMS JOINTS AND MUSCLES

  REPS           SETS       EQUIPMENT             GENTLY RAISES HEART RATE

EXERCISE                                        PROGRESSION

Sit towards the front of your seat and engage   Start in a standing position.
your core.
Put your right leg out to the side and tap
your toe on the ground. Bring this leg back
to the centre and then repeat with your left.
Try to avoid leaning with your upper body.

  Tip: Draw in your stomach to create
  a stable base
FULL BODY

                                                                                WARM U
Marching on the Spot
                                                 PREPARES BODY FOR EXERCISE
 1 min            x1                             WARMS JOINTS AND MUSCLES

 REPS            SETS        EQUIPMENT           GENTLY RAISES HEART RATE

EXERCISE                                       PROGRESSION

Sit with you feet hip width apart, your back   Start in a standing position.
off the backrest and engage your core.
Keep elbows and knees bent to 90°, and         Only if you have done so in class,
march on the sport for 1 minute without        take it into a run.
stopping.
Repeat for up to 1 minute without stopping.
You can do this every day.

  Tip: If you feel yourself getting out
  of breath really quickly, build up
  10 seconds at a time
Resistance
Exercises
Resistance exercises use some form of resistance, this could
be a band, body weight or a weighted object, to build muscle.
In this diary there are a combination of exercises designed to
work all of the major muscle groups in the body.

Building strength means:
    It is easier to carry out daily tasks such as carrying the shopping or gardenI
    Increasing muscle or lean mass which is often lost with chemo or radiotherapy

How much?
Follow the programme you have been recommended by one of the Active Against
Cancer team. When performing resistance exercises it is normal to feel a burning
or aching sensation in the working muscle, and it may feel stiff or sore one to
two days after exercising. Build up the number of reps and sets gradually and
take rests if your muscles are overly sore. You can also increase the resistance or
weight to make them harder.
LOWER BODY

                                                                                 RESISTANC
Heel Raises/Calf Raises
                                                  STRENGTHENS LEGS
 8-12            x3                               IMPROVES BALANCE

  REPS           SETS      EQUIPMENT              ASSISTS WITH DYNAMIC
                                                  STABILITY

EXERCISE                                       PROGRESSION

Use the back of a chair or wall for balance.   Rise up on both feet, take one
Place your feet hip width apart with your      foot off the floor and lower on
toes facing forwards and legs straight.        one leg. Complete on one leg,
                                               repeat on the other side.
Brace your stomach and raise slowly up on
to your toes, pause and lower back to the
floor.

  Tip: Use a chair or wall for stability
  until you become more confident
LOWER BODY

                                                                                 RESISTANC
Seated Leg Extensions
                                                   STRENGTHENS LEGS
 6-12             x3                               IMPROVES BALANCE

  REPS            SETS       EQUIPMENT             GENTLY WORKS CORE MUSCLES

EXERCISE                                         PROGRESSION

Place your chair on a non-slip floor or with     Hold each leg and squeeze at
the back legs pressed against a wall. Start      the top of the movement for 3
seated with a straight back towards the edge     seconds.
of your chair, holding the handles adjacent
to your hips.
                                                 Try lifting both legs at the same
With one leg at a time, lift your foot off the   time.
floor by bending at the knee and straighten
your leg out in front of you. Squeeze your
thigh for a moment and then lower back to
down. Repeat with the other leg.

  Tip: Draw the stomach in to stabilise
  to avoid leaning back
UPPER BODY

                                                                              RESISTANC
Shoulder Rotations/Upper back
                                                 STRENGTHENS UPPER BACK AND
                                                 SHOULDERS
 6-12            x3                              IMPROVES POSTURE AND SHOULDER
                                                 MOBILITY
  REPS           SETS      EQUIPMENT             WORKS ABS & CORE

EXERCISE                                       PROGRESSION

In a seated or standing position hold your     Pull the band tighter for more
resistance band in both hands with your        resistance.
palms turned upwards and your arms
straight out in front of you. Pull your
                                               Slow it down – 3 seconds out and
shoulders down towards the floor. Keeping
                                               3 seconds in.
you arms straight and pinching your should
blades together, pull the ends of the band
apart. Pause out wide and then slowly return
your hands back to the starting position
whilst resisting the tension of the band.

Tip: Brace your stomach at all times to stop
yourself swaying backwards. Try and stop
your shoulders rising up towards your ears.
UPPER BODY

                                                                                 RESISTANC
Front Arm Raise
                                                   STRENGTHENS ARMS &
                                                   SHOULDERS
 8-12             x3
                                                   IMPROVES POSTURE

  REPS            SETS       EQUIPMENT             WORKS ABS & CORE

EXERCISE                                         PROGRESSION

Sit towards the front of your seat, with the     Start the exercise in standing to
resistance band under one foot.                  create more resistance.
Grip the band tightly at each end with your
hands just in front of your hips. Keeping your   Create even more resistance by
arms straight, raise them to shoulder hight,     placing both feet in the band
pause and then lower back down slowly            shoulder width apart.
resisting the tension on the band.

  Tip: 3 seconds up, 3 seconds down
UPPER BODY

                                                                                RESISTANC
Shoulder Press
                                                  STRENGTHENS SHOULDERS
 6-12            x3                               IMPROVES POSTURE AND
                                                  SHOULDER MOBILITY
  REPS           SETS      EQUIPMENT              WORKS ABS AND CORE

EXERCISE                                        PROGRESSION

STARTING POSITION: In a seated position         Perform the exercise in a
place your resistance band under one foot,      standing position to increase
holding on to the ends with each hand. Bring    the resistance.
your hand up to your shoulders with your
elbows bent and pointing forwards.
                                                Slow it down – 3 seconds up and
From this point lift your arms above your       3 seconds down.
head until your arms are straight, pause, and
then lower your hands back towards your
shoulders whilst resisting the band.

  Tip: Brace your stomach at all times
  to stop yourself swaying backwards
UPPER BODY

                                                                               RESISTANC
Bicep Curl
                                                STRENGTHENS ARMS
 6-12            x3                             IMPROVES POSTURE

  REPS          SETS       EQUIPMENT            WORKS ABS & CORE

EXERCISE                                      PROGRESSION

Start seated towards the edge of your chair   Pull the band tighter for more
with your feet under your knees hip width     resistance.
apart. Place your resistance band under
both feet and grip the band tightly at each
end.                                          Complete in standing.

Bend your elbows and bring your hands
towards your shoulders, keeping your elbow
tucked in as you move. Pause at the top and
then slowly lower your hands back down,
resisting the tension of the band
Pause, and then lower your hands back to
your starting position.

  Tip: Brace your stomach at all times to stop yourself swaying backwards
UPPER BODY

                                                                                RESISTANC
Chair Dips
                                                 STRENGTHENS ARMS & CHEST
 6-10            x3                              IMPROVES POSTURE

  REPS           SETS      EQUIPMENT             WORKS ABS & CORE

EXERCISE                                       PROGRESSION

Place your chair on a non-slip floor or with   Hover on the seat between reps
the back legs pressed against a wall. Start
seated towards the edge of your chair. Holds
the handles of the chair, with your hands      Bring your feet forwards and
adjacent to your hips.                         lower infront of the chair seat
Draw your stomach in and push against the
arms of the chair lifting your body off the
seat. Attempt to straighten your arms and
then slowly lower yourself back into the
chair.

  Tip: Keep your stomach braced at all times
UPPER BODY

                                                                             RESISTANC
Wall Press
                                                 STRENGTHENS ARMS & CHEST
 6-10            x3                              IMPROVES POSTURE

  REPS          SETS       EQUIPMENT             WORKS ABS AND CORE

EXERCISE                                       PROGRESSION

Start stood roughly two steps away from a      Stand a little further away from
clear wall, with your palms on the wall at     the wall and slow it down.
roughly shoulder height and width.
Slowly lower yourself towards the wall by      Stand further away from the
bending your elbows until your forehead        wall, place your hands closer
reaches the wall.                              together, and keep your elbows
                                               pointing downwards.
Pause and slowly push yourself back to your
starting position.

  Tip: Keep your stomach braced at all times
FULL BODY

                                                                                 RESISTANC
Sit to Stand/Squats
                                                 STRENGTHENS’ LEGS & BUM
 6-12            x3                              IMPROVES BALANCE,
                                                 STRENGTH & MOBILITY
  REPS           SETS      EQUIPMENT             WORKS ABS & CORE

EXERCISE                                       PROGRESSION

Place your feet just behind your knees, flat   Hover on the seat between reps.
on the floor around hip width apart. Point
your toes out ever so slightly.
                                               Loose the chair completely, start
Lean forwards and with your nose over your
                                               standing and squat.
toes stand up slowly.
When standing, lower yourself slowly back
to the chair to the starting position.

  Tip: When starting this exercise hold
  your arms out in front of you to act as
  a counter balance. Try and rely less on
  this when you become more confident
FULL BODY

                                                                              RESISTANC
Lunge
                                               STRENGTHENS LEGS AND BUM
  4-8            x3                            IMPROVES BALANCE AND STABILITY
 Both Legs
  REPS          SETS       EQUIPMENT           IMPROVES SINGLE LEG STRENGTH

EXERCISE                                     PROGRESSION

Stand up straight with your feet hip width   Drop your trailing knee closer to
apart and your toes pointing forwards.       the floor.
Take a large step backwards with one leg
and gently lower your knee to the floor.     Pull yourself back to the starting
Making sure you front knee doesn’t extend    position using your front leg
forwards beyond your toes.                   rather than pushing off with your
                                             back leg.
Pause at the bottom and then push off with
you back leg to return to standing.          WARNING – THESE ARE A MORE ADVANCED
                                             EXERCISE AND SHOULD ONLY BE
                                             ATTEMPTED WHEN INSTRUCTED BY YOUR
                                             AAC PHYSICAL TRAINER

  Tip: Use a wall or chair for balance
UPPER BODY

                                                                           RESISTANC
Shoulder/Back/Rotator Cuff
                                                  STRENGTHENS ARMS
 6-12             x3                              IMPROVES POSTURE

  REPS           SETS       EQUIPMENT             WORKS ABS & CORE

EXERCISE                                        PROGRESSION

In a seated or standing position hold your      Hold for 15-30 seconds.
resistance band in the palms of your hands
approximately shoulder width apart. Your
palms should be facing upwards and your
elbows bent to 90 degrees just in front of
your ribs. From this point, rotate your hands
out to the side, keeping your elbows bent
and tucked into your side.
Pause, and then return to the starting
position whilst resisting the band.

  Brace your stomach at all times to stop yourself swaying backwards.
  Try and stop your shoulders rising up towards your ears
Balance
Exercises
Balance comes more naturally to some of us but these
exercises are designed to help everyone improve their core
strength and balance.

Building strength means:
    Reduced risk of falling
    More control when performing daily activities such as cleaning or
    carrying shopping
    More control when completing the other exercises in this diary!

How much?
Follow the programme you have been recommended by one of the Active
Against Cancer team.
FULL BODY

                                                                                BALANC
Side Walks
                                                   IMPROVES BALANCE
   3-5            x3                               WORKS ABS & CORE

  REPS            SETS       EQUIPMENT             IMPROVES KNEE & HIP MOBILITY

EXERCISE                                         PROGRESSION

Stand with your feet together, knees slightly    The slower you do this exercise,
bent.                                            the harder it will be.
Step sideways in a slow and controlled
manner, moving one foot to the side first.
Move the other foot to join it, go for 5 paces
then back the other way.

  Tip: Use your arms for balance
  and avoid dropping your hips as
  you step
FULL BODY

                                                                               BALANC
Grape Vines
                                                  IMPROVES BALANCE
  3-5             x3                              WORKS ABS & CORE

  REPS           SETS       EQUIPMENT             IMPROVES KNEE & HIP MOBILITY

EXERCISE                                        PROGRESSION

Stand with your feet hip width apart. Cross     The slower you do this exercise,
your right foot over your left so you are       the harder it will be.
standing crossed legged, then uncross your
legs by bringing your left leg behind your
right so you return to the starting position.
Go for 5 paces, then back the other way by
bringing your left leg over your right.

  Tip: Put your finger tips against
  a wall for stability
FULL BODY

                                                                               BALANC
Heel to Toe Walk
                                                  IMPROVES BALANCE
 3-10             x3                              WORKS ABS & CORE

  REPS           SETS       EQUIPMENT             IMPROVES KNEE & HIP MOBILITY

EXERCISE                                        PROGRESSION

Stand upright and place your right heel on      The slower you do this exercise,
the floor directly in front of your left toe.   the harder it will be.
Take a step forward and place your left heel
directly in front of your right toe.

  Tip: Use a wall for stability until
  you become more confident
FULL BODY

One Leg Stand
                                                    IMPROVES BALANCE
   3-6             x3                               WORKS ABS & CORE

  REPS            SETS       EQUIPMENT              IMPROVES KNEE & HIP MOBILITY

EXERCISE                                          PROGRESSION

Stand near a wall with your feet hip width        Rely less on the wall for stability.
apart. Try and only use your fingertips for
support.
                                                  Hold the lift for longer, aiming for
Lift your left leg, keeping your hips level and   10 seconds.
keep a slight bend in the supporting leg.
Pause with you left knee bent and then
gently lower your foot back to the floor.
Repeat with the other leg.

  Tip: Use a chair or wall for stability until you
  become more confident
Aerobic
Exercises
These are exercises which increase your heart rate, breathing
rate and may make you sweat!

Building aerobic fitness means:
    the body will become more efficient at delivering and using oxygen
   over time this reduces the likelihood of getting out of breath meaning you
   could walk further and do more

How Much?
Follow the programme you have been recommended by one of the Active Against
Cancer team. You can do this in as many small chunks as you like, whatever works
for you and your schedule. If you become breathless very quickly, try building up
the duration of your exercise gradually.
FULL BODY

Walking
                                                  STRENGTHENS’ LEGS
 10-20                                            IMPROVES BALANCE
                                                  WORKS HEART AND LUNGS
  MINS           SETS       EQUIPMENT

EXERCISE                                        PROGRESSION

Walk on the flat at a rate that increases you   Increase your speed, duration
breathing rate for 10-20 minutes. Gentle        and incline.
strolls don’t count as a training walk.
                                                Further increase your speed,
                                                duration and incline.

  Tip: Take any inhalers or medical spays with you
      Get outside to improve you mood
      Wear appropriate footware and clothing
      Wait 1 - 2 hours after a large meal
      Have fun
FULL BODY

                                                                                 AEROBI
Step-Ups
                                                  STRENGTHENS THE HEART AND
                                                  LUNGS
 1 min               x1
                                                  IMPROVES BALANCE
  REPS           SETS      EQUIPMENT              IMPROVES KNEE AND HIP STABILITY

EXERCISE                               PROGRESSION

Stand tall with your feet hip width    Using any step available to you, stand
apart.                                 with your feet hip width apart in front of
                                       your step.
Take a step forwards and quickly
bring your trailing foot to the same   Lift one foot on the step and then bring
position.                              the other foot to join it. Return the first
                                       foot to the starting position followed by
Repeat in reverse.
                                       the second foot.
                                       Repeat up to 1 minute without stopping

  Tip: Start with small steps at first and gradually increase. Use a
  chair or wall for stability until you become more confident
FULL BODY

                                                                              AEROBI
Star Jacks
                                                STRENGTHENS THE HEART
                                                & LUNGS
1 min            x1
                                                IMPROVES BALANCE
  REPS          SETS       EQUIPMENT            IMPROVES KNEE & HIP STABILITY

EXERCISE                                      PROGRESSION

Stand up straight with your feet hip width    Start in a standing position.
apart and your hands by your side
Simultaneously extend your left lag and
                                              Hold a light weight in each hand
arm out sideways, tapping your foot on the
                                              whilst doing the exercise.
ground.
Return to your starting position and repeat
the exercise on the opposite side.

  Tip: Start slowly and work on
  coordination
FULL BODY

                                                                                AEROBI
Marching on the Spot
                                                 PREPARES BODY FOR EXERCISE
 1 min            x1                             WARMS JOINTS AND MUSCLES

 REPS            SETS        EQUIPMENT           GENTLY RAISES HEART RATE

EXERCISE                                       PROGRESSION

Sit with you feet hip width apart, your back   Start in a standing position.
off the backrest and engage your core.
Keep elbows and knees bent to 90°, and         Only if you have done so in class,
march on the sport for 1 minute without        take it into a run.
stopping.
Repeat for up to 1 minute without stopping.
You can do this every day.

  Tip: If you feel yourself getting out
  of breath really quickly, build up
  10 seconds at a time
FULL BODY

                                                                              AEROBI
Shadow Boxing - jabs and upper cuts
                                                 STRENGTHENS HEART & LUNGS
 1 min           x1                              IMPROVES BALANCE
                                                 WORKS THE ABS AND CORE
  REPS          SETS       EQUIPMENT

EXERCISE                                      PROGRESSION

In a seated position sit towards the middle   start in a standing position.
of the chair with your hands up and fists
clenched like a boxer.
                                              hold a light weight in each hand
Jabs - using alternate hands simulate
                                              whilst doing the exercise.
punching out in front at a roughly shoulder
height.
Upper cuts – using alternate hands simulate
punching upwards from your hips.

  Tip: Brace your stomach at
  all times to avoid excessive
  swaying from side to side
Cool Down
These are exercises for the end of each session. Performing
a cool down helps gradually lower your heart rate, breathing
rate and body temperature back to normal.

Benefits of cooling down:
     Cooling down gradually gives your body chance to remove any acid that has
     built up in the muscles during the session
     It reduces the chance of being stiff and achy after exercising

How much?
You must cool down after every session. Complete every exercise at least once,
and if you have had a hard session the whole cool down can be completed up to
three times.
UPPER BODY

                                                                        COOL DOW
Shoulder/Tricep Stretch
                                                 GENTLY LOWERS HEART RATE
 10-30            x2                             HELPS MUSCLES RECOVER FASTER
                                                 HELPS PREVENT MUSCLE
SECONDS           SETS       EQUIPMENT           SORENESS

EXERCISE

Raise one arm out in front with your hand at
shoulder height. Draw the arm across your
body. Use the opposite arm to pull the other
further towards your body.
You should feel the stretch across the outside
of your shoulder and across the back of your
upper arm.

  Tip: Relax your shoulders down
  towards the floor
UPPER BODY

                                                                      COOL DOW
Chest Stretch
                                               GENTLY LOWERS HEART RATE
 10-30           x3                            HELPS MUSCLES RECOVER FASTER
                                               HELPS PREVENT MUSCLE
SECONDS          SETS      EQUIPMENT           SORENESS

EXERCISE

Place your hands on your lower back with
your finger tips on your belt line pointing
to the floor. Squeeze your elbows towards
each other behind your back.
You should feel the stretch across the front
of your chest.

  Tip: Breath deeply and the
  Increase the intensity of your
  stretch on your ‘out’ breaths
LOWER BODY

                                                                          COOL DOW
Calf Stretch
                                               GENTLY LOWERS HEART RATE
 10-30           x2                            HELPS MUSCLES RECOVER FASTER
                                               HELPS PREVENT MUSCLE
SECONDS         SETS      EQUIPMENT            SORENESS

EXERCISE                                     PROGRESSION

Stand facing a wall with one foot forwards   Widen your stance whilst keeping
and palm flat on the wall                    back heel on the floor.
Bend the knee on your front leg and move
your weight forwards. Keep your back leg
straight with the heel on the floor.
You should feel the stretch on the back of
your straight leg below the knee.

  Tip: Use a chair or wall for stability
LOWER BODY

                                                                                   COOL DOW
Quad Stretch
                                                    GENTLY LOWERS HEART RATE
 10-30             x2                               HELPS MUSCLES RECOVER FASTER
                                                    HELPS PREVENT MUSCLE
 SECONDS          SETS       EQUIPMENT              SORENESS

EXERCISE                                          PROGRESSION

In a seated position sit towards the edge of      Do this stretch in standing.
the seat and twist to the left. Take your right   Have a wall or chair to assist
ankle with your right hand and pull the foot      with balance.
towards the seat whilst bending the knee.
You should feel the stretch in your thigh.

  Tip: When seated allow your
  bent knee to drop towards the
  floor to get maximum benefit
  from the stretch
LOWER BODY

                                                                                COOL DOW
Hamstring Stretch
                                                   GENTLY LOWERS HEART RATE
  5-10            x2                               HELPS MUSCLES RECOVER FASTER
                                                   HELPS PREVENT MUSCLE
 SECONDS          SETS       EQUIPMENT             SORENESS

EXERCISE                                         PROGRESSION

Start seated with a straight back towards the    Lift your toes on your straight leg
front of a chair with your knees bent.           up towards the ceiling to further
                                                 increase the stretch.
Slide the heel of one leg out until the leg is
straight.
Place both hands on the thigh of your
straight leg and slowly slide your hands
down your leg towards you toes.
You should feel the stretch on the back of           Tip: Start gently, it can
your straight leg.                                   feel very painful if you
                                                     stretch too far, too soon.
                                                     Keep your head up when
                                                     you lean forwards
MIDDLE BODY

                                                                               COOL DOW
Torso Stretch
                                                  GENTLY LOWERS HEART RATE
 10-30            x2                              HELPS MUSCLES RECOVER FASTER
                                                  HELPS PREVENT MUSCLE
 SECONDS         SETS       EQUIPMENT             SORENESS

EXERCISE                                        PROGRESSION

Start seated with your feet should width        Look further behind and hold
apart.                                          the stretch for longer
Place you left hand on the outside of your
right knee.
Gentle turn to look over your right shoulder.
Repeat on the other side.

  Tip: Use the back of the chair
  for support
LOWER BODY

                                                                                  COOL DOW
Seated Glute Stretch
                                                 GENTLY LOWERS HEART RATE
 10-30             x2                            HELPS MUSCLES RECOVER FASTER
                                                 HELPS PREVENT MUSCLE
SECONDS            SETS       EQUIPMENT          SORENESS

EXERCISE                                       PROGRESSION

Start seated with your feet shoulder width     Slide your left foot back to the
apart.                                         starting position.
Allow you left foot to slide out in front.
Lift you right ankle onto your left knee.
Allow your right knee to gentle drop towards
the floor.

  Tip: Sit with your back against
  a wall until you become more
  confident
Notes
Contact
01423 557924
info.activeagainstcancer@nhs.net
www.activeagainstcancer.org.uk
Core Exercises
These exercises are to improve your core stability (the
muscles around your stomach, pelvis and lower back).
Tip – Your core muscles are different to your breathing
muscles. Make sure you keep breathing when doing these
exercises

Building a stable core means:
      Your balance will improve
      You are able to improve your general mobility
      Providing protection for your lower back when carrying out
      everyday activities

How much?
Follow the programme you have been recommended by one of the Active Against
Cancer team.
MIDDLE BODY

                                                                            CORE EXERCISE
Pelvic Tilts
                                                   STRENGTHENS CORE
  5-10            1-3                              IMPROVES BALANCE

                                                   AIDS GENERAL MOBILITY
   REPS           SETS       EQUIPMENT

EXERCISE

Start in crook lying (laid on back with knees
bent).                                              TIP
Brace stomach, tuck tail bone between legs          Remember to always breathe
and flatten back onto mat.                          - do not hold your breath.
                                                    Pull tummy button gently
Hold for 1 second and return to start position.
                                                    inwards and upwards.
Arch low back off the mat, tilting hips forward.
Hold for 1 sec and return to start position.
MIDDLE BODY

                                                                      CORE EXERCISE
Knee Rolls
                                             STRENGTHENS CORE
  5-10            1-3                        IMPROVES BALANCE

                                             AIDS GENERAL MOBILITY
   REPS           SETS      EQUIPMENT

EXERCISE

Start in crook lying.
                                              TIP
Roll knees to right side and pause.
                                              Remember to always breathe
Brace stomach and roll knees back to start    - do not hold your breath.
position.                                     Pull tummy button gently
Repeat to left side.                          inwards and upwards.
MIDDLE BODY

                                                                      CORE EXERCISE
Four Point Kneel
                                             STRENGTHENS CORE
  5-10            1-3                        IMPROVES BALANCE

                                             AIDS GENERAL MOBILITY
   REPS           SETS      EQUIPMENT

EXERCISE

Start on hands and knees (hands underneath
shoulders, knees underneath hips).
                                              TIP
                                              Remember to always breathe
Brace stomach, tuck tail bone between legs    - do not hold your breath.
and lift rib cage.
Hold for 1 second.
Return to start position.
MIDDLE BODY

                                                                            CORE EXERCISE
Abdominal Curl Ups
                                               STRENGTHENS CORE
  5-10            1-3                          IMPROVES BALANCE

                                               AIDS GENERAL MOBILITY
   REPS           SETS       EQUIPMENT

EXERCISE
                                                TIP
Start in crook lying.
                                                Remember to always breathe
Hands by sides.                                 - do not hold your breath.
Inch finger tips towards heel whilst lifting    Pull tummy button gently
head and shoulders off the mat tucking chin     inwards and upwards.
into chest.
                                                Imagine peeling your spine
Hold for 1 second.                              off the mat one vertebra at a
Return to start position with control.          time.
MIDDLE BODY

                                                                        CORE EXERCISE
Abdominal Oblique Curls
                                               STRENGTHENS CORE
  5-10            1-3                          IMPROVES BALANCE

                                               AIDS GENERAL MOBILITY
   REPS           SETS       EQUIPMENT

EXERCISE

Start in crook lying.
                                                TIP
Hand on opposite hip.                           Remember to always breathe
Inch finger tips towards heel whilst lifting    - do not hold your breath.
head and shoulders off the mat tucking chin     Pull tummy button gently
into chest.                                     inwards and upwards.
Hold for 1 second.
Return to start position with control.
MIDDLE BODY

                                                                         CORE EXERCISE
Bridging
                                             STRENGTHENS CORE
  5-10            1-3                        IMPROVES BALANCE

                                             AIDS GENERAL MOBILITY
   REPS           SETS          EQUIPMENT

EXERCISE
                                              TIP
Start in crook lying.                         Remember to always breathe
Hands by your side.                           - do not hold your breath.
                                              Lift hips towards the ceiling
Squeeze buttocks together and push through    and push through feet.
heels to lift pelvis off the mat.
                                              Challenge yourself by
Hold for 1 second.                            bringing your heels closer to
Return to start with control.                 your buttocks and feet closer
                                              to each other.
Shoulder
mobility
These exercises can help you regain arm and shoulder
movement after surgery. They are also good to help maintain
good arm and shoulder movement.
Tip – Keep your shoulders as relaxed as possible and keep
breathing throughout the exercises.

Good shoulder mobility means:
      The ability to carry out everyday activities with ease and pain free
      Reducing the risk of developing long term shoulder problems and
      lymphoedema

How much?
Follow the programme you have been recommended by one of the Active Against
Cancer team.
UPPER BODY

                                                                              SHOULDER MOBILIT
Shoulder Shrugs
                                             REGAIN ARM AND SHOULDER
                                             MOVEMENT
    5           1-3                          PREVENT LONG TERM SHOULDER
                                             AND ARM STIFFNESS
  REPS           SETS      EQUIPMENT
                                             REDUCE RISK OF LYMPHOEDEMA

EXERCISE                                     PROGRESSION

Slowly lift your shoulders backwards and     Hands on shoulders and circle
upwards towards your ears, then forwards     the elbows.
and downwards, in small circles.
Change direction.                            Extend the arms and circle the
                                             full arm.

TIP
Remember to keep shoulders relaxed and
breathe whilst doing these exercises. They
may feel a little uncomfortable but should
not cause you pain.
UPPER BODY

                                                                           SHOULDER MOBILIT
Shoulder Circles
                                                 REGAIN ARM AND SHOULDER
                                                 MOVEMENT
    5            1-3                             PREVENT LONG TERM SHOULDER
                                                 AND ARM STIFFNESS
  REPS           SETS      EQUIPMENT
                                                 REDUCE RISK OF LYMPHOEDEMA

EXERCISE

Start with arms loose and relaxed by your
sides in a seated position.
Shrug shoulders up towards your ears, then
circle them back down.

TIP
Remember to keep shoulders relaxed and breathe whilst
doing these exercises. They may feel a little uncomfortable
but should not cause you pain.
UPPER BODY

                                                                           SHOULDER MOBILIT
Bent arm elbow lift (front)
                                                 REGAIN ARM AND SHOULDER
                                                 MOVEMENT
    5            1-3                             PREVENT LONG TERM SHOULDER
                                                 AND ARM STIFFNESS
  REPS           SETS       EQUIPMENT
                                                 REDUCE RISK OF LYMPHOEDEMA

EXERCISE

Bend your arms and rest your hands lightly
on your shoulders.
Raise both arms forward so they are at right
angles to your body.
Lower your elbows slowly back to the start
position.

TIP
Remember to keep shoulders relaxed and breathe whilst
doing these exercises. They may feel a little uncomfortable
but should not cause you pain.
UPPER BODY

                                                                           SHOULDER MOBILIT
Bent arm elbow lift (side)
                                                 REGAIN ARM AND SHOULDER
                                                 MOVEMENT
    5            1-3                             PREVENT LONG TERM SHOULDER
                                                 AND ARM STIFFNESS
  REPS           SETS       EQUIPMENT
                                                 REDUCE RISK OF LYMPHOEDEMA

EXERCISE                                         PROGRESSION

Bend your elbows and rest your hands lightly
on your shoulders.
Raise both arms out to the sides so they are
at right angles to your body.
Lower elbows slowly back to the start
position.

TIP
Remember to keep shoulders relaxed and breathe whilst
doing these exercises. They may feel a little uncomfortable
but should not cause you pain.
UPPER BODY

                                                                           SHOULDER MOBILIT
Back scratches
                                                 REGAIN ARM AND SHOULDER
                                                 MOVEMENT
    5           1-3                              PREVENT LONG TERM SHOULDER
                                                 AND ARM STIFFNESS
  REPS          SETS       EQUIPMENT
                                                 REDUCE RISK OF LYMPHOEDEMA

EXERCISE

Hold your arms out to the sides and bend
your arms at the elbow.
Slowly reach up behind your back to your
shoulder blades.
Slowly lower your arms back to your sides.

TIP
Remember to keep shoulders relaxed and breathe whilst
doing these exercises. They may feel a little uncomfortable
but should not cause you pain.
UPPER BODY

                                                                           SHOULDER MOBILIT
Shoulder wings
                                                 REGAIN ARM AND SHOULDER
                                                 MOVEMENT
    5            1-3                             PREVENT LONG TERM SHOULDER
                                                 AND ARM STIFFNESS
  REPS           SETS        EQUIPMENT
                                                 REDUCE RISK OF LYMPHOEDEMA

EXERCISE

Place your hands behind your head with your
elbows pointing forward.
Bring your elbows back so they are pointing
out to the sides.
Return to the starting position.

TIP
Remember to keep shoulders relaxed and breathe whilst
doing these exercises. They may feel a little uncomfortable
but should not cause you pain.
Breathing
Exercises
These exercises can help you to prepare for surgery and
reduce the risk of a chest infection pre and post operatively.
They are also a good way to help you to relax.
Tip – keep shoulders relaxed throughout.
WHOLE BODY

Breathing exercises
These exercises can help you to prepare for surgery and reduce the risk of a
chest infection pre and post operatively. They are also a good way to help you
to relax.

 EXERCISE

 1.   Sit upright in a supported chair.
 2.   Breathe in and out normally.                   TIP
 3.   Take a slow deep breath in through your        Keep shoulders relaxed
      nose (if able) so that your ribs expand        throughout.
      sideways and your lungs fill up with air
      and then exhale through your mouth.
 4.   Take a slow deep breath in and expand
      your lungs, hold that breath for three
      seconds and then slowly exhale.
 5.   Repeat 3-5 times.
Pelvic floor
These exercises help to improve your pelvic floor strength
Tip – keep breathing throughout whilst doing these exercises.

Good pelvic floor strength means:
     A reduced risk of developing continence issues
     A support structure for your abdominal contents
PELVIC FLOOR

Pelvic Floor Exercises
FOR WOMEN
What are the PELVIC FLOOR MUSCLES
The pelvic floor forms a sling of muscles that are attached to the pubic bone at the
front of the pelvis and the tailbone (coccyx) at the back. There are three passages
through the pelvic floor muscles; one at the front from the bladder (urethra), one
in the middle from the birth canal (vagina) and one at the back from the bowel
(rectum).

What do the
Pelvic Floor
Muscles do?
The pelvic floor muscles
are made of two types of
muscle fibres:

1.   Slow twitch muscle
     fibres have constant tone in them (even when you are asleep). They support
     your pelvic organs inside and work to keep urine inside your bladder until you
     find a suitable place to pass it.
2.   Fast twitch muscle fibres contract strongly and quickly to prevent leakage of
     urine when there is extra pressure on the bladder e.g. when you cough, sneeze,
     laugh or lift something heavy.

Learning to do the Pelvic Floor Exercises
Sit on a firm chair or stool with your knees slightly apart in good posture:
TIGHTEN the ring of muscle around your back passage (anus) as though preventing a
bowel movement or wind escaping. At the same time TIGHTEN the muscles around
your front as if you are stopping yourself passing urine.
LIFT the muscles up inside, HOLD, then…RELAX slowly.
Remember to keep your buttocks and thigh muscles relaxed. Try to breathe normally
throughout. The pelvic floor muscles work with your lower abdominal muscles.
Therefore as you draw up your pelvic floor muscles, you may feel your lower
abdomen draw in slightly.
PELVIC FLOOR

Pelvic Floor Exercises
FOR WOMEN
The Exercise Programme
1. Slow contractions
First determine your “starting block”
1. TIGHTEN your pelvic floor muscles as described above.
2. HOLD for as many seconds as you can (up to a maximum of 10 seconds).
3. RELAX the contraction and REST for 4 seconds.

How long can you HOLD the contraction for?                                   seconds

How many times can you repeat the contraction?                               times

So, your “starting block” becomes

e.g.       2    seconds               4    repetitions

2. Fast contractions
1.     Now quickly tighten your pelvic floor muscles and then relax the muscle
       completely.
2.     How many quick contractions can you do?
3.     Aim to increase this number (up to a maximum of 10).
4.     It is important to do both these exercises 3-6 times a day, gradually building up
       the amount of each exercise that you can do. It can take between 3-6 months to
       develop enough strength in the muscles to reduce your symptoms.

Updated by the Specialist Continence Service Dec 2017
If you require this information in an alternative language or format (such as Braille, audiotape or large
print), please ask the staff who are looking after you.
PELVIC FLOOR

Pelvic Floor Exercises
FOR MEN
Introduction
Many men experience problems with their urinary system, leading to unwanted
leakage of urine. Some also have difficulty controlling wind or leakage from the
bowels. Often this is due to a weakness of the muscles of the pelvic floor, which play
an important role in preventing these troublesome conditions. These pelvic floor
muscles can be strengthened by regular exercises like any other muscles.

What are the PELVIC FLOOR MUSCLES
The pelvic floor forms a sling of muscles, which are attached to the pubic bone at
the front of the pelvis and the tailbone (coccyx), at the back. A man’s pelvic floor
supports the bladder and bowel. The pelvic floor muscles play an important role in
bladder and bowel control and have a role in maintaining sexual function.
Why the pelvic floor muscle get weak.
• Surgery for an enlarged prostate
• Constipation - repeated straining to empty the bowels
•       Persistent heavy lifting
•       Chronic cough
•       Being overweight
•       Lack of general fitness
PELVIC FLOOR

Pelvic Floor Exercises
FOR MEN
Learning to do the Pelvic Floor Exercises
Sit on a firm chair with your knees slightly apart,
TIGHTEN the ring of muscle around your back passage (anus) as though preventing
wind escaping. At the same time TIGHTEN the muscles around your front as if you
are stopping yourself passing urine.
You should feel a slight lift of the scrotum as your muscle contracts and the base of
your penis moves towards your abdomen.
LIFT up inside, HOLD , then…RELAX slowly.

You may feel your lower tummy draw in as you pull in your pelvic floor, this is due
to the fact that the muscle work together. It is important to keep your buttocks, and
thighs relaxed and to breathe normally.
These exercises can be done in any position. If you can, practice them standing up.

The pelvic floor muscles have two types of
muscle fibres in them. It’s important to exercise
both.

Slow twitch muscle fibres have constant tone in them (even
when you are asleep!). They support your bladder and bowel and help you to hold
on when you can’t get to the toilet immediately.

Fast twitch muscle fibres                   contract strongly and quickly to prevent
leakage of urine, when there is extra pressure on the bladder e.g., when you cough,
sneeze, laugh or lift something heavy.
PELVIC FLOOR

Pelvic Floor Exercises
FOR MEN
The Exercise Programme
1. Slow contractions
1.   Hold for as many seconds as you can (up to a maximum of 10 seconds).
2.   How long can you HOLD the contraction for?                         seconds
3. RELAX the contraction and REST for 4 seconds.
4.   How many times can you repeat the exercise?                         repetitions (up to a
     maximum of 10)

2. Fast contractions
1.   How many fast contractions can you do?
2.   Aim to increase this number (up to a maximum of 10). Take your time ensuring
     you rest briefly between contractions.
3.   It is important to do both these exercises 3-6 times a day, gradually building up
     the amount of each exercise that you can do. It can take between 3-6 months to
     develop enough strength in the muscles to reduce your symptoms.

These exercises may be used on their own or in conjunction with other strategies such as bladder training
to improve control of urgency and frequency. If you would like further information or speak to your GP or
specialist physiotherapist or continence nurse.
Contact
01423 557924
info.activeagainstcancer@nhs.net
www.activeagainstcancer.org.uk
Aerobic Exercise Record
                    Use this table to record your daily aerobic exercise

                   Day: Monday      Day:          Day:            Day:     Day:
Aerobic Activity
                   Date: 01/01/20   Date:         Date:           Date:    Date:

   Walking
                      25 mins
 (continuous)

   Step ups           2 mins

  Star Jacks          2 mins

Marching on the
                      3 mins
     spot
 Arm Punches/
                       1 mins
Shadow Boxing

     Total            33 mins
Exercise Record
                  Use this table to record your daily exercise

                      Day : Monday
                                        Day:       Day:    Day:    Day:
     Activity
                      Date :   24       Date:      Date:   Date:   Date:

   Warm –up           10 mins

                                    Main Session

  Sit To Stand/
     Squats
                      3 x 10

   Chair Dips         3x6

   Wall Press         3x8

     Lunge            -

Seated Leg Exten-
      sion
                      3 x 12

   Arm Curls          3 x 10

   Calf Raises        3 x 10

   Cool Down          5 minutes
Overcoming obstacles
                    Use this table to record....xxxxx

Things which get in the way              How can I overcome or
       of exercising                      minimise the effect

Bad weather again                    Have the right clothing or plan an
Prepare to
succeed
We all set out with the best of intentions, however there
may be occasions where things just get in the way. It could
be the weather, family commitments or feeling unwell.
Have a think about what may prevent you from exercising
and formulate a plan to overcome these.
Here are some tips to help you succeed.

   Make a plan – try and plan in your exercise as part
   of your daily routine, so you know what you will be
   doing today, tomorrow...

   Find an exercise buddy – having a friend or family
   member to exercise with makes you more likely to
   stick to the plan.

   Have a bad weather plan – if the weather takes a
   turn, make sure you have an indoor alternative or the
   right clothing to get outside regardless

   Vary your workouts – you have lots of exercises to
   choose from, so be creative and vary the order and
   content to make it more interesting

   Complete this diary – this will help you track your
   progress and reinforce how well you’re doing (or give
   you a little reminder if you’re letting yourself off the
   hook)

   A little is better than nothing – Even 5 minutes of
   exercise is better than nothing, with that in mind,
   ‘time’ should never be an excuse again

   Enjoy it – Do the things which are fun
You will need...

   Remember that
   any exercise is
   better than no
   exercise
You will need...

   Remember that
   any exercise is
   better than no
   exercise
1 Walking
  •   Walking is a good way to start your aerobic exercise and can easily be
      incorporated as part of you daily routine so you could do this every day.
  •   Simply walking around your home and garden is a good start before you
      venture beyond.
  •   Warm up by starting your walks slowly and then gradually build your
      speed up. Aim to walk at speeds which make you moderately out of breath.
      When you become more experienced Increase your distance and speed or
      incorporating short hills as part of your route will make your walks more
      effective.

  Walking Do’s
  •   Take any inhalers or medical spays with you
  •   Get outside to improve you mood
  •   Wear appropriate footware and clothing
  •   Have fun

  Walking Dont’s
  • Walk after a very large meal
  • Count a gentle stroll as a training walk
  • Push yourself too hard so you feel ready
    to drop
02
Physical activity or exercise can help
break the cycle of tiredness or fatigue.

                   You feel unmotivated
                       and fatigued

       You do less
     physical activity

                   Your muscles
                     weaken

   Your fitness level
                                            le...
                                        cyc
      decreases
                                   he
                             e a kt
                           Br

  You get more
  breathless
  and unfit
07
Creating An Effective Work-Out

Here is how to put it together an effective session…

    1                                    2

Warm-Up                              Main Session
•       The warm up is a very
        important part of your       This is where you can start and get creative
        work-out and should not be
                                     RESISTANCE
        missed. Simply, follow all
        the warm-up exercises as     •       Choose 1 upper body (for arms and
        shown in the diary.                  shoulders) card and 1 lower body
                                             (for legs) card.
If you are planning a longer
workout you can repeat the           •       Complete one set of reps for your upper
warm-up up to three times.                   body exercise, then one set of reps for you
                                             lower body exercise. You can repeat this
                                             up to three times depending on how hard
                                             you found it. We would recommend…
                                             depending on the level of classes you
                                             are attending with us.
                                     Flip your cards over and repeat with the
                                     exercises on the back.

                                     BALANCE
                                     •       Choose 1 card and follow the exercises

LEVELS explained:                    Perform at least one set of each exercise
                                     building up to a maximum of three sets
                                     of each.

        Level 1 - Beginner           AEROBIC
                                     •       Choose 1 card and follow the exercises
        Level 2 - More challenging
                                     Perform at least one set of each exercise
                                     building up to a maximum of three sets
        Level 3 - More demanding     of each.
3

Cool Down
•       The cool down is very                    Tip: Try and build up to 3-4
        important and should always              sessions per week (including
        be completed after your                  those you are doing with us!) and
        work out. Simply, follow all             vary the exercise cards each time
        the cool-down exercises as               so you get a varied workout.
        shown in the diary.
You can run through the cool
down up to three times after
your session.

REPS explained:
Reps or repetitions describes the number of times you are doing an exercise.
We will suggest a range for each exercise, but within that do enough so that you
can start to feel an ache or burning sensation in your working muscle. As a starting
point this is what we would expect if you are coming to classes on site…

Low                                                                              High
6 reps                                  9 reps                                 12 reps

SETS explained:
The number of sets is how many times you complete your repetitions. We will
suggest a range for each exercise but try and build up to three for everything. As a
starting point this is what we would expect if you are coming to classes on site…

Low                                                                              High
1 set                                   2 sets                                  3 sets
07
Creating An Effective Work-Out

You can use the exercises in this diary to put
together your own sessions. Every session should
follow the same structure...

      1   Warm Up
          You need to warm up at the start of every session. The
          longer or harder the session you are planing, the longer
          your warm up should be.

              5 - 15 minutes

      2   Main Session
          The main body of your session should include a mix of
          resistance, aerobic and balance exercises - pick a couple
          of exercises from each category. You can complete these
          in any order, but try to alternate between upper body and
          lower body exercises to give your muscles enough rest.

              10 - 30 minutes

      3   Cool Down
          You need to cool down at the end of every session. The
          longer or harder the session you’ve done, the longer your
          cool down should be.

              5 - 15 minutes
LEVELS explained:

Level 1                               Level 2                              Level 3
Beginner                           Intermediate                            Difficult

REPS explained:
Reps or repetitions describes the number of times you are doing an exercise
without stopping. For each exercise we have suggested a range of reps. Aim for
somewhere within the range that starts to make your working muscle ache.

Low                                                                           High
6 reps                                9 reps                                12 reps

SETS explained:
Once you have completed your reps, take a short break and then go again. The
number of times you complete the reps-rest cycle in the number of sets completed.
For each exercise we have suggested a range of sets. Aim for somewhere within the
range.

Low                                                                           High
1 set                                 2 sets                                 3 sets

How often should I do a session?
If you build your session in this way, you will incorporate all of the recommended
elements of exercise. You should aim to do this often enough to meet the time
targets shown on page 2. We would suggest building up to 3 - 4 sessions a week,
including the ones you do with us. Enjoy!
Nutrition
“What Should I Eat During My Cancer Diagnosis and
Treatment?”
Since your cancer diagnosis, you may have considered “should I be doing
anything differently with my diet?” “are there any foods I should be avoiding,
or indeed are there any foods which I should be eating more of which might
help my treatment ?”
Of course, diet may also be one of those things which you may have put
to the back of your mind during this challenging time, here is some simple
advice which may help you during your treatment and rehabilitation with
Active Against Cancer.
Firstly, it is important to stress, this is general advice which
may not be suitable for every individual. If you have been given
specific dietary advice from your clinical team, please speak to
your Cancer Nurse Specialist.
You must continue to ‘eat well’ and choose well-balanced meals. This
will help you feel better and keep your energy levels up. This is especially
important if you are exercising with Active Against Cancer. Building muscle
and strength will help you through your treatment but this will only
happen with good food and exercise.

So, our advice is

“EAT WELL”
“What should i eat during my cancer
diagnosis and treatment”
Eat regularly throughout the day and choose a variety of
foods. Use the table below to help you plan your meals.

                     TYPES OF             WHEN OR
    WHAT ?                                                          WHY
                       FOOD              HOW OFTEN

                         Bread                                 Gives you energy
                         Pasta                                   Provides fibre
     Starchy           Potatoes                                       and
                                            Every meal
  Carbohydrates         Cereals                                Essential vitamins
                          Rice                                   and minerals

       Dairy        Milk & Cheese                               Good source of
        Or             Yoghurt                                      protein
                                        2-3 portions per day
       Dairy        Soy Products                               Provides calcium
   Alternatives                                                  and vitamins

                           Meat                                Important source
                                        2 portions per day
                      Fish and Eggs                                of protein
                                         2 portions of fish
                  Beans and Legumes                            Provides vitamins
     Protein                                  per week
                    Meat alternatives                          and minerals like
                                        (1 oily like salmon)
                  like Quorn and Tofu                           iron and vitamin
                                                                      B12

                                                                  So important
                     Choose a wide
                                        5 portions per day      for vitamins and
                   variety and try to
   Fruits and                             (minimum of 3         minerals, energy
                    include a green
   Vegetables        vegetable like
                                           vegetables)            and essential
                                                               fibre to keep your
                        broccoli
                                                                 bowels moving
Weight               is important and there may be circumstances where your clinical
specialist has advised you lose some, generally however, it is not encouraged at this
time. If you are overweight, weight loss should only be attempted with close clinical
supervision.

There may be times when you experience a loss of appetite caused either by your cancer
or the treatment you are receiving. Please consult with any Active Against Cancer staff
member or your Cancer Nurse Specialist who can help sign-post you to further support
and advice.

Exercising                 requires more calories and your body prefers carbohydrate for
its energy source. Aim to eat a high carbohydrate, low fat snack or small meal 1 ½ - 2
hours before you exercise. A small banana on toast, jacket potato with beans or a small
bowl of rice with peas will give you the energy you need.

Re-charge your energy stores after exercise with a protein rich snack which will also help
to build and repair your muscles. Scrabbled eggs on toast, a tuna sandwich or just a glass
of milk are good choices as are nuts, seeds and yoghurt.

Limit          the amount of high fat and high sugar foods you consume. Foods such as
cakes, biscuits, sweets and soft drinks contain little or no protein, vitamins or minerals
and should only be consumed in small amounts. Other high fat foods such as butter,
margarines and oils which are high in calories should also be limited.

Liquid            essential for both physical and mental performance. Ensure you are
well hydrated throughout the day by drinking 6-8 cups of water or clear teas per day.
Remember, if you are exercising that day or doing vigorous activity such as gardening or
housework you will need even more. At least one extra cup per hour of exercise. If you feel
thirsty, drink some water.

For more advice on healthy eating please consult with the
following :
https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/
100 calories =
 11 minutes     20 minutes of     22 minutes of
 of jogging      gardening        brisk walking

 10 minutes      30 minutes         60 minutes
 of dancing      of general          of sitting
                 housework

100 calories =

1 large apple   3 ½ squares of    2 small slices
                milk chocolate       of bread
                                  (NO spreads)

5 Tangerines/   1 ¼ chocolate    Lightly buttered
 clementines      Hob Nobs       slices of toast x2
07
Creating An Effective Work-Out

You can use the exercises in this diary to put
together your own sessions. Every session should
follow the same structure...

      1   Warm Up
          You need to warm up at the start of every session. The
          longer or harder the session you are planing, the longer
          your warm up should be.

              5 - 15 minutes

      2   Main Session
          The main body of your session should include a mix of
          resistance, aerobic and balance exercises - pick a couple
          of exercises from each category. You can complete these
          in any order, but try to alternate between upper body and
          lower body exercises to give your muscles enough rest.

              10 - 30 minutes

      3   Cool Down
          You need to cool down at the end of every session. The
          longer or harder the session you’ve done, the longer your
          cool down should be.

              5 - 15 minutes
FULL BODY

                                                                                AEROBI
Step-Ups
                                                     STRENGTHENS THE HEART AND
                                                     LUNGS
 1 min             x1
                                                     IMPROVES BALANCE
  REPS            SETS       EQUIPMENT               IMPROVES KNEE AND HIP STABILITY

EXERCISE                                          PROGRESSION

Using any step available to you, stand with       Increase the length of time
your feet hip width apart in front of your
step.
                                                  Use a slightly higher step
Lift one foot on the step and then bring the
other foot to join it. Return the first foot to
the starting position followed by the second
foot.
Repeat up to 1 minute without stopping

  Tip: Use a chair or wall for stability until you
  become more confident
The grid below shows you which exercises to do on which day.
Your AAC instructor will go through this with you.

                         CARDIO-
 SESSION   STRENGTH/                                           SHOULDER
                        VASCULAR/ BREATHING   CORE   BALANCE
   /DAY    RESISTANCE                                           MOBILITY
                         AEROBIC

   1           √                     √         √                  √
   2                           √     √                  √         √
   3           √                     √         √                  √
   4                           √     √                  √         √
   5           √                     √         √                  √
   6                           √     √                  √         √
   7           √                     √         √                  √
   8                           √     √                  √         √
   9           √                     √         √                  √
   10                          √     √                  √         √
   11          √                     √         √                  √
   12                          √     √                  √         √
   13          √                     √         √                  √
   14                          √     √                  √         √

  Resistance exercises
  1. Squats                           5. Band bicep curls
     6-12 reps                           10-15 reps
  2. Wall press                       6. Chair dips
     6-12 reps                           6-12 reps
  3. Band shoulder abduction          7. Lunge/split squat
  4. Standing calf raise                 6-10 reps
     6-12 reps
The grid below shows you which exercises to do on which day.
Your AAC instructor will go through this with you.

                         CARDIO-
 SESSION   STRENGTH/                                           SHOULDER
                        VASCULAR/ BREATHING   CORE   BALANCE
   /DAY    RESISTANCE                                           MOBILITY
                         AEROBIC

   1           √                      √        √                   √
   2                        √         √                 √          √
   3           √                      √        √                   √
   4                        √         √                 √          √
   5           √                      √        √                   √
   6                        √         √                 √          √
   7           √                      √        √                   √
   8                        √         √                 √          √
   9           √                      √        √                   √
   10                       √         √                 √          √
   11          √                      √        √                   √
   12                       √         √                 √          √
   13          √                      √        √                   √
   14                       √         √                 √          √

  Resistance exercises
  1. Seated leg extension             5. Seated band bicep curls
     6-12 reps (each leg)                6-15 reps
  2. Seated shoulder press            6. Seated calf raises
     6-12 reps (each arm)                6-15 reps
  3. Seated band shoulder abduction   7. Chair dips
     6-12 reps                           6-12 reps
  4. Sit to stand
     6-12 reps
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