Exercising after cancer treatment

Walking is a super way to get fit for free and it is also a great way to boost your mood. The faster, farther and more frequently you walk, the greater the benefits.

Set yourself some achievable goals, and try to increase the distance you walk every day or every week, while pacing yourself and listening to how your body feels. Your muscles will tell you when you need to ease back or rest.

Plan your routes ahead and discover new sights or parks in your area. The website www.irishtrails.ie has details of walking and hiking trails in every county in Ireland and the website www.getirelandwalking.ie gives information on walking groups in your area.

• Keep your head up and look forward.
• Relax your shoulders and neck.
• Pull in your tummy muscles and keep your back straight.
• Walk smoothly, rolling your foot from heel to toe.
• Swing your arms freely with a slight bend in your elbows.
• And don’t forget to begin each walk slowly and gradually increase your pace. Towards the end of your walk, gradually slow down your pace to cool down.

• Do some gardening.
• Do some simple stretching exercises while watching television.
• Take the stairs instead of the lift or escalator.
• Do vigorous housework such as vacuuming or mowing the lawn.
• Get off the bus or train one stop earlier or park further away from your destination and walk the rest of the way.
• Take your children or grandchildren to the park or kick a ball around the garden.
• Take a dance class.
• The website www.getirelandactive.ie has tips for people of all ages who want to be more active. It also has a list of popular exercise apps which you can try if you have a smart phone, many of which are free.

• Exercise on a flat surface and avoid exercises that might increase your risk of falling or injuring yourself.
• Make sure you drink enough water during and after exercise to prevent dehydration.
• Wear well-fitting, supportive shoes like laced, flat shoes or trainers.
• Consider using the gym. If you are just starting to exercise regularly you may feel more comfortable during off-peak times, when the gym is quieter.
• If you had radiotherapy and had a skin reaction, avoid swimming pools until after your skin has healed. The chemicals in the water may cause an irritation.
• If you get chest pain, dizziness, nausea, difficulty breathing or a racing heart, do stop the exercise and tell your doctor.
• Do not exercise if you feel unwell, are breathless, in pain, or have any symptom that worries you. Discuss it with your doctor.
• Avoid high-impact exercises or contact activities if you have bone cancer or osteoporosis (bone-thinning). 

You might be able to take part in a supervised, group physical activity programme. Experienced fitness trainers run these groups over a number of weeks.

The programmes can be a good source of support from other people who have had cancer as well as being sociable. It can be fun to exercise with other people and being in a structured group can keep you motivated.

Before you start, your trainer will explain the benefits and risks of increasing your physical activity. After that, you may be asked to give your written consent.

The fitness trainer will match the types of exercises to your individual needs, bearing in mind your current fitness level. He or she will then support you throughout the programme.

Some local cancer support centres run physical activity programmes, including a 15-week fitness programme called Strides for Life, which is supported by the Irish Cancer Society.