Does NOT mean you have to get sweaty and uncomfortable! Listen to your body and do what YOU are capable of.  A well rounded fitness routine involves both cardiovascular (aerobic) exercise to improve your heart and lungs, as well as resistance (strength) training to improve your muscular system.

Benefits include:

  • Stronger cardiovascular, respiratory and muscular systems
  • Increased insulin sensitivity
  • Weight loss/decreased body fat
  • Balances hormones associated with growth/development
  • Improved fatigue: Recent studies show resistance training to be as efficient at improving fatigue as Aerobic exercise.
  • Improves bone density
  • Improves strength of muscles, ligaments and tendons
  • Improves joint function

Cardiovascular (Aerobic) exercise

This can be:

  • walking at a good pace
  • cycling
  • jogging or running
  • swimming
  • gym based equipment such as step machine, cross trainer, rower.
  • exercise classes.
AIMTo elevate your heart rate to a level which is higher than when you are doing general activity.
FREQUENCY2-3 x week (or more if you feel capable)
INTENSITYElevate heart rate to a safe level of breathlessness. R.P.E: 12-16
TIMEOverall duration: Aim to do 20mins. This can be broken down into shorter bouts: I.e walk slow 1min/ walk fast 1min
TYPEAny of the above, also includes hobbies/sports which elevate the heart rate

Resistance exercise

Can be done at home or in the park using BODYWEIGHT. Or with equipment such as:

  • dumbbells
  • resistance bands
  • medicine ball
  • gym based machines
  • gym based classes
AIMTo perform exercises which stimulate and strengthen your muscles.
FREQUENCY2 x week (ALLOW 48hrs between resistance training sessions for recovery)
INTENSITYIncrease/decrease intensity by firstly raising/lowering amount of repetitions or resistance. You can also increase or decrease intensity by having less/more rest in-between each circuit or exercise. Rest: at any point you feel necessary. Always make sure you maintain perfect technique during exercises. R.P.E: 12-16
TIME1-3 sets of 12-20 repetitions per exercise. Overall duration: Aim to do 20mins.
TYPEBodyweight or equipment

See our simple and effective weekly  ACTIVITY/EXERCISE plan.

Useful  Exercise links

Home exercise videos for cancer patients

Macmillan exercise DVD

Listen to patients speak about the benefits of exercise and activity

Committed to increasing awareness and improving statistics.