Kick Cancer Infographics

Physical Activity and Kick Cancer

Top Tips

Choose exercises and activities that

you enjoy, this will help you keep

motivated

Build up gradually, while the

recommendation is ~30mins per

day, you can be active for any length

of time and aim to progress

gradually.

Exercise with a friend or partner this

may make it more enjoyable

Goals and Targets

Goals should be:

IMPORTANT

CHALLENGING

REALISTIC

Set An Action Plan

My goal for the week is to…?

When will I do it…?

Where will I do it…?

How much/for how long…?

Goal Achieved?

SHARE

CELEBRATE

RE-SET

Fatigue and Pacing

Fatigue is common, as many as 90% experience it!

Physical Activity

Healthy Eating

Sleep Patterns

Relaxation

Complementary Therapies

Counselling/

Support

Tips to reduce fatigue

Planning

Schedule events or appointments for times that are best for you

Leave time for medications in morning

If you struggle with fatigue later in the day, try not to plan things for

this time

Pacing

Use pacing techniques on stairs and slopes, slow down for rest before

becoming breathless

Do not rush- take your time of activities that you find difficult

You are likely to manage to do more within a day when working at a

slower pace

Healthy Eating

Wellness and Wellbeing

Make an appointment with your GP if your symptoms are severe.

Learn about your condition and how to manage your symptoms

Support mechanisms (family and friends)

Avoid smoking, alcohol and drugs

Stay active

Eat a healthy diet

Plan ahead and use pacing techniques

Energy conservation

Relaxation techniquesSelf

Man

age

me

nt

Tip

s

Strength

Examples of suitable exercises for improving muscle and bone strength are:

Brisk walking

Moderate resistance weight lifting

Stair climbing

Carry or moving heavy groceries

Exercising with resistance bands

Heavy gardening (ie digging and shovelling)

• The intensity of these exercises will depend on our current fitness levels and should be started off gradually in order to avoid injury.

Side Effects of Cancer Treatment

• Physical Activity can positively influence EVERY SIDE EFFECT, we just need to be aware of what our individual bodies are capable of

Breathing and Circulation

Between 50% to 70% of cancer patients experience breathlessness

Tips for Managing Breathlessness

Allow more time for doing activities

Increase rest time and use relaxation techniques

Use controlled breathing exercises, huff and cough to help clear

phlegm

Eat smaller amounts more frequently & Increase fluid intake

Relaxation, Rest and Sleep

• Visualization - helps to improve mood by creating peaceful images in your mind

• Meditation – helps to deeply relax the mind

• Hypnotherapy – encourages positive emotions, calmness and relaxation

• Art Therapy – helps by expressing feelings through painting and drawing

• Music Therapy – allows you to communicate feelings through music and sound

• Progressive muscle relaxation – tenses and relaxes area of the body

The Next Steps