Home exercises for cancer patients and survivors
Physical activity is very important for people living with and beyond cancer as it helps to reduce symptoms of anxiety, depression and fatigue, improve quality of life and improve physical function.
Siel Bleu Ireland host daily online exercise classes specifically tailored for people who may be cocooning at home. You can access the classes on Youtube and Facebook.
More information on these exercises is available in the article below by Dr Emer Guinan and Dr Grainne Sheill from the Trinity Exercise Oncology Research Group at the Trinity St James's Cancer Institute.
Many people living with and beyond cancer are cocooning in their homes due to the coronavirus pandemic. However, it is still possible to exercise and maintain your physical health even in the home environment.
Physical activity is very important for people living with and beyond cancer as it helps to reduce symptoms of anxiety, depression and fatigue, improve quality of life and improve physical function.
Exercise prevents people from becoming deconditioned by keeping bones and muscle strong and improving joint mobility, so it is important that people living with and beyond cancer incorporate exercise into their daily routine while following the guidance to cocoon.
Top Tips
- Daily Routine
Cocooning can really disrupt people’s daily routine. Aim to build a routine that works for you and includes dedicated time for exercise. When you get up in the morning, get dressed into clothes and footwear which are suitable for exercising and being active during the day. - Short Exercise Sessions
Aim to complete 2-3 short sessions of exercise throughout the day. Short sessions may be more manageable at home and are far more effective for people who experience cancer-related fatigue. - Exercise Ideas
Exercises for Your Legs
- Sit to Stand
Using your hands for support, stand up from your chair. Hold your standing position then sit back down. Repeat this movement, ensuring it is slow and controlled. Complete 10 repetitions of this exercise, take a break, and repeat.
- Knee Extensions
With your feet placed on the ground, straighten one of your legs and hold for 3 seconds. Slowly place your foot back on the ground. Complete 10 times on both legs, take a break and repeat.
- Marching
March on the spot, either sitting or standing. March for 1 minute, take a break and repeat.
Exercises for your Arms
- Bicep Curls
With your arms by your side and a weight in your hand (e.g. a small bottle of water), bend your elbow, brining your hand to your shoulder. Slowly straighten the arm back down. Complete 10 times on both arms, take a break and repeat.
- Lifting arms to the sides
With your arms down by your side (with or without a weight in your hand) lift your arms to the sides to shoulder height. Hold, then slowly lower down to your side. Repeat 10 times, take a break and go again.
- Online Resources
If you do choose to complete an online exercise class, seek out resources delivered by exercise professionals, especially those with an interest in cancer rehabilitation.
Great examples include:
Siel Blue Ireland At Home Guides
Dr Anna Campbell’s Move More Videos - Safety
Always exercise to your own abilities. While it’s normal for your heart to beat faster and for your breathing to increase slightly while exercising, you should not feel dizzy or experience any pain. If you do experience these symptoms stop exercising and contact your GP by telephone for advice.
Cocooning can impact on motivation, but by getting up, getting dressed and getting active every day you’ll feel better in your body and your mind!
Click here if you would like to find out more about exercise in cancer care.
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For more information
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