CT Challenge Survivorship Clinic
Yale New Haven Hospital
Choosing the Right Physical Activity...
- Something you will enjoy
- Something that will cause you to break a (mild) sweat
- Something (ideally) you can do with another person
- Something that will not injure you or exacerbate an old injury
- Beginning with what feels comfortable to you – especially if you have cancer-related fatigue
- Ideally, begin with 20-30 minutes a session 3 times a week
- Increase the number of sessions first, then increase length of each session, then intensity of each session
- Long term goal (2-3 months down the road) of at least 30 minutes a session 5 times a week
- Finding a time that you can set aside for exercise
- Morning vs. evening, when the kids are at school, etc.
- Writing down your plan/goals and keeping it in view
- Recording in a journal what you did, how long, and how you felt
- Exercising at home or at a facility
- Set realistic goals
- Setting physical activity goals such as “I want to be able to walk for an hour straight without stopping” benefits your whole body (mind included) and the other goals (such as weight loss) will take care of themselves
- Break your goal into smaller goals and reward yourself when you achieve one i.e., “I want to be able to walk 30 minutes without stopping by two weeks time, and 40 minutes in a month”
- Don’t get caught up in day-to-day fluctuations – it’s the long range, big picture that you’re focused on!
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