Your guide to getting started

We have developed a step-by-step guide to help get you started with physical activity and exercise. It provides information on things to consider before you get started, goal setting, activity planning and progress tracking. We have also included a number of tips on staying active and motivated throughout your programme.

If you have not done so already, take some time to read through the earlier sections covering the benefits of physical activity, different types of activity, current guidelines for physical activity and exercising safely. This will provide you with some useful background knowledge before starting your physical activity programme. 

If you need any additional help, you may find it useful to read our Finding Support section, which contains useful information on who to contact for support and guidance and how to find activities in your local area.

As you embark on your journey of becoming more active, the intention is that it will become an enjoyable part of your life as you notice the many benefits. This can keep you focused and motivated to continue. Don’t be too hard on yourself on difficult days – think about the benefits you have gained so far, take sufficient rest and continue with your physical activity programme at the next opportunity. 

 

STEP 1: Medical clearance

The first step in starting a programme of physical activity is to get medical clearance from your doctor, who will advise on whether you can exercise based on your medical history and current health. While most types of light physical activity are safe during and after cancer treatment, your cancer type, treatment and other medical conditions may affect the type of activities you can do. Your doctor will guide you in the first instance and may refer you to a physiotherapist or cancer exercise specialist for further advice.

 

STEP 2: Pre-activity considerations

Becoming more physically active is an important lifestyle change. To start this change and make it sustainable, consider what you need to become more active, how you will do it and why you want it. The answers to these questions will help you to set appropriate goals, which is discussed in the next section.

What do I need to become more active?

• Consider available resources: healthcare professionals, your family and friends, and activities in your local area
• What additional resources do you need? Use this website and other digital resources to become better informed about the benefits of and types of physical activity that are right for you
• Is there a financial cost to becoming more active? Walking is regarded as one of the best health-promoting activities and it’s free! Small equipment such as exercise bands and dumbbells are low cost and can be added to your outdoor exercise programme. If you are planning to exercise outdoors (or in a gym or exercise class), consider whether you need suitable footwear and clothing 
• What are your time constraints? Time is also an important consideration, especially if you have a treatment schedule or you are exercising around work commitments

How will I become more active?

Consider the different ways you can start physical activity and the resources to support this. Are you looking to exercise on your own, or would you benefit from the social and motivational aspects of group exercise? If you’ve previously been active, you may be accustomed to exercising alone; however, exercising with friends or in a group may offer more enjoyment and social support, especially if you’re new to exercise. If you plan to exercise alone, are you interested in joining a gym or exercising at home? Maybe you’d prefer the simplicity and accessibility of exercising outdoors, for example walking the dog, gardening, hiking or cycling? 

Why am I doing this?

You undoubtedly have several personal and health-related reasons for becoming active. 

• For some people, a cancer diagnosis may be a strong motivator to make a significant lifestyle change, and physical activity will be a big part of this change 
• Others may wish to be active to manage symptoms of cancer or side-effects of treatment 
• Physical activity can also mean time to yourself and may help you to regain some control and become more self-reliant during what is often an emotional and frustrating time 
• When considering why you are becoming active, don’t forget to be specific. For example, rather than wanting better heart or lung health, think about improved breathing or increased aerobic capacity – this will make it easier to choose activities that are right for you

Constantly reminding yourself of why you are being active will help you sustain your physical activity habits and keep you motivated. 

 

STEP 3: Setting goals 

A goal is a desired result that a person imagines, plans and commits to achieve. Goal setting involves the development of an action plan designed to motivate and guide a person towards a goal. When it comes to improving health, goal setting is a powerful tool that can give your life direction, and boosts motivation and self-confidence. 

 Whether you’re new to exercise or were previously active, setting physical activity goals will keep you focused and on track. Goals can help to manage expectations, especially at the start of your programme, and will provide you with a measure of exercise success. Effective goal setting involves 3 important steps:

1. Identifying your goals – Begin with the simple task of writing down or stating your physical activity goals. Think about what you want to achieve. You may find that you have several goals, but see if you can filter these down to just 3 as a starting point

2. Defining your goals – Goals can be further defined in terms of process and performance. This is an important step in setting a direction for your goals:
   - Process goals highlight the strategies you need to achieve your outcome. It asks the simple question of how you plan to achieve your goal. For example, 'I will go for a walk every day' or 'I will go swimming twice a week'
   - Performance goals identify a specific standard to be achieved. This type of goal gives you better control and helps to define an objective end point. For example, 'I want to build up my walking time to 150 minutes per week' or 'I want to be able to swim 20 lengths'
   During this step try to define each goal in no more than 1 or 2 sentences, combining process and performance. Notice how your goals are already starting to sound more realistic and motivating. For example, 'I will improve my aerobic capacity by going for a 10-minute walk daily, increasing my time by 5 minutes every week, for the next 4 weeks'

3. Refining your goals – The final step is to refine your goals, so they are systematic and robust. Simply take your goals (from the previous step) and rewrite them using the well-known SMART formula:
   - Specific – check that your goal identifies a specific action
   - Measurable – check that your goal is quantifiable (where possible)
   - Achievable – check that your goal is attainable given available resources
   - Realistic – check that your goal allows the likelihood of success
   - Timed – check that your goal states a time period in which it will be achieved

The guide below summarises the goal setting process.

STEP 4: Overcoming barriers

At this stage, you will now have a set of refined goals for starting (or resuming) physical activity. However, even with well-articulated goals, you may still come across some challenges or obstacles that temporarily stop you from achieving them. Such obstacles may be physical or non-physical. 

Physical barriers 

Physical barriers to activity may include:

• Lack of activities 
• Lack of equipment 
• Low energy or feeling unwell
• Weather 
• Lack of transport
• High cost

Most physical barriers can be overcome with a little bit of contingency planning, usually in the form of alternative activities. For example, if bad weather stops you from doing the gardening, you can replace this activity with some housework. Or if your weekly exercise class is cancelled at short notice, you can walk with a friend or do an online exercise class instead. On some days, you may have low energy or feel unwell due to your treatment – listen to your body and either scale down your exercise efforts or take a day off from being active. 

Non-physical barriers

Non-physical barriers to activity may include:

• Lack of time
• Lack of motivation
• Non-enjoyment or inconvenience of exercise
• Low self-efficacy
• Fear of injury
• Lack of support

If any of the above apply to you, take some time to reflect on your goals. Then go through the goal setting process again to streamline or further refine them. It may be that your goals are too big or unrealistic. It may also be that the side effects of treatment are affecting you more than you expected. If so, change your goals accordingly rather than struggling on. This way, you will always maintain a gradual slope of improvement.

This can often happen when our motivation to get started gets in the way of logic. Time barriers can be overcome by setting yourself smaller, short-term goals – for example, doing a 10-minute walk daily is more achievable for some people than three 20-minute walks a week. Go through the SMART formula for goal setting and ensure your goals are robust. And don’t forget that it’s OK to change your goals. 

Having contingency plans in place before you start a physical activity programme will help to keep you on track and ensure you achieve your goals. 
 

STEP 5: Planning your activity 

Now that you have set some goals, it’s important to create an action plan around starting and maintaining physical activity. Becoming more active is a positive behaviour for your health, however, activity won't just happen. Here are our top 10 tips for getting ready to exercise:

1. Consider your current activity level – Knowing where you are now will help you get to where you want to be. If you have never exercised, then don’t jump straight into a high intensity exercise class. It will take some time to physically adapt to activity, especially during cancer treatment

2. Consider your current energy level – The effects of cancer and its treatment may leave you feeling excessively tired. Even if you are currently active, plan lower intensity activities for days when you have less energy 

3. Listen to your body – Don’t ignore the symptoms of cancer and any side effects of treatment. Don’t struggle through an exercise session if you are feeling tired or have low energy – in most cases your body is telling you to slow down and rest for a reason

4. Availability of time – Check that you have aligned your goals with your availability. Plan for any time constraints around treatment schedules (including recovery times) and ensure contingency plans are in place for unforeseen circumstances

5. Keep a diary of your activities – An activity diary is a useful tool to record your goals and weekly exercise schedule. It can also be used as a journal for your thoughts and feelings during your physical activity journey 

6. Consider fitness trackers – Using a fitness tracker can be a great motivational tool when starting your exercise programme. Walking programmes can be further enhanced by setting step and distance goals on your tracker

7. Consider the benefits – Keep thinking about the benefits of being active and weigh these up against the costs of inactivity, in order to stay motivated 

8. Wear appropriate clothing – Some activities will require that you wear appropriate footwear or clothing. This is not only essential for comfort but also for exercise safety

9. Warm up appropriately before exercise – A suitable warm up is essential for reducing the risk of injury and for optimal exercise performance. This may be gentle stretching before a walk or a more structured cardiorespiratory warm up for more intense activity

10. Don’t lose sight of your goals – Periodically take some time to reflect on your progress and create new goals where necessary. This will help sustain your activity habits and maintain a positive slope of improvement

 

STEP 6: Tracking your progress

It's important to track your progress if you want to be more active and maintain your activity levels. This is an integral part of any lifestyle changing process in order to achieve your goals. Tracking your progress will give you a sense of direction and purpose so that you can remain focused and make the necessary adjustments to your activity programme. In addition, it will have a positive impact on your confidence and motivation.
 
There are 2 key steps in tracking your activity progress:

1. Measure your results – Measuring your results is the process of assessing the importance or effect of your activity by quantifying it. When you start to quantify your daily activity, you will gain a clearer picture of your activity and the progress you're making. Every time you measure your results you are gaining insight on where you are in relation to the start of your programme, and how far you’ve got left before reaching your goal. Using this data to track your progress is a powerful asset to build confidence and motivation throughout your journey 
   - General activity data may include frequency, duration and type of exercise, as well as more subjective data such as energy levels and mood. This type of data can be recorded in a written activity diary or in a mobile app. Keeping an activity diary will allow you to store and retrieve general information about planned activities, goals, potential barriers and achievements. Having all this information in one place is a great way to check in on yourself and stay motivated. 
   - Specific activity data includes steps, cadence, heart rate and pace, all of which are standard measurements recorded by many smart watches and fitness trackers. The collection and use of such data are becoming increasingly popular and accessible through the use of fitness trackers and smart watches, and can be highly motivating for many people

  

1. Maintain a slope of progression – Progression is a key factor in staying motivated and is more than just increasing your exercise time or volume. It involves taking time to reflect on achievements and making systematic adjustments to your activity programme to maintain a positive slope of improvement. Here are four ways to maintain progression and continually improve in your activity programme:

• Rewards – It is important to celebrate your achievements, no matter how big or small. Write down your planned rewards in your activity diary as a constant reminder and refer to them on a regular basis to stay motivated. If you don’t achieve your goal, don’t be discouraged – focus on the long-terms goals and take this opportunity to reset short-term goals. Rewards can include having a spa day, going out for a meal or taking a trip; however, they can also be non-tangible, such as taking some time out for yourself  
• Reset your goals – Every time you complete a goal, take some time to create a new one. In the beginning, your goals are likely to focus on building up activity, however, as you complete these goals, set new ones based on activity maintenance and long-term habit formation. 
• Re-evaluate barriers – As you achieve goals and set new ones, you are likely to come across new barriers to exercising regularly. As you become healthier, you may find yourself needing more time or new exercise equipment. By re-evaluating potential new barriers alongside new goals, you will maintain your progression
• Keep challenging yourself – As you get fitter and healthier, you will naturally seek out different and more challenging ways to exercise. This may be as simple as walking a different route every day, through to taking up a new sport. In any case, constantly challenging yourself is both fun and motivational