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Nicola Gingell Physiotherapist

Anthony Nolan Patient and Family Education Day Physical Activity Workshop Get Moving – A Guide to Exercise & Activity. Nicola Gingell Physiotherapist. Outline. Cycle of inactivity Benefits of exercise How much? How hard? Types of exercise Barriers to exercise. Cycle of inactivity.

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Nicola Gingell Physiotherapist

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  1. Anthony Nolan Patient and Family Education Day Physical Activity WorkshopGet Moving –A Guide to Exercise & Activity Nicola Gingell Physiotherapist

  2. Outline • Cycle of inactivity • Benefits of exercise • How much? • How hard? • Types of exercise • Barriers to exercise

  3. Cycle of inactivity Cancer Treatment Lack of exercise/ Period of inactivity Reduced fitness Difficulty with activites Deconditioning reduced muscle strength reduced exercise tolerance Inactivity

  4. Benefits of exercise • Lowers blood pressure • Reduces risk of coronary heart disease • Reduces risk of stroke • Improves bone density • Improves balance • Improves self esteem • Management of weight • Prevent/control diabetes • Prevention of cancer and reduced risk of recurrence • Help reduce/manage fatigue

  5. How much? The Government recommends all adults perform… 30 minutes a day at moderate intensity, 5 times a week Start for short periods and increase as you improve Break into smaller chunks, 10 minutes 3 times a day Heart & breathing rate should increase Try and incorporate into everyday life

  6. How hard? • 2 ways to determine the right intensity • Will vary every day depending on how well you feel • Use tools to progress exercise • Sentence Test Should be able to speak in a full sentence • Gasping after every word = too hard • Talking non-stop = too easy

  7. How hard? • Score out of 10 Examples 0 = lying down 10 = running a marathon/running for bus 4-5 out of 10 Moderate effort 0 10 No effort Maximal effort

  8. Types of exercise Exercise • Walking • Swimming • Cycling • Bowling • Dancing • Gym/community Classes • Tennis Activities • Getting off the bus a stop early • House work • Gardening • Using stairs not lift • Walking the dog

  9. Progressing exercise • FITT principle – 4 ways to progress activity • F requency • Number of times per week • I ntensity • Walk faster, cycle harder, dig more area in garden • T ime • Increase amount of time each session • T ype • Vary muscle groups (arms and legs)

  10. Make it fun! • Pick a form of exercise you like • Involve other people e.g. walking groups • Start small and build up amount and intensity • Monitor fatigue levels • Spread the word!!!!

  11. Contacts • www.ramblers.org.uk 020 7339 8500 • www.wfh.naturalengland.org.uk – Walking for Health (England) 0300 060 2287 • www.macmillan.org.uk • www.sportengland.org – national sports councils • Also visit your council website for activities in your area

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