A practical guide to living with and after cancer PDF
Preview A practical guide to living with and after cancer
A practical guide to living with and after cancer 1 Gardening as a way to keep active About this leafet This leafet is about gardening and how it can help you keep active when you have cancer. There are many benefts in taking part in physical activity before and after cancer treatment, including enabling you to take back control of your life. There are many types of physical activity that could work for you, and gardening may be one of them. Before you start gardening, check with your doctors. If you have low immunity, you may be at more risk of getting an infection. We have included some quotes from people who have enjoyed gardening, which you might fnd helpful. They are from people who have chosen to share their experience on our Online Community (community. macmillan.org.uk). There are also some useful gardening and physical activity websites at the end of this leafet (see pages 20–23). We hope you fnd them useful. Contents 2 Contents Benefts of gardening 4 Benefts of physical activity 6 Preparing for physical activity 8 Gardening tips 1 If you don’t have a garden 18 Other physical activity 20 Gardening organisations 22 The National Garden Scheme 24 Further information and support 25 Photo caption Quote text Quote name Benefts of gardening 4 Benefts of gardening Like other forms of physical activity, gardening can have many benefts for your physical and mental health. It can help you prevent and manage some of the effects of treatment, such as fatigue, depression and risks to your heart health. And lots of people tell us that gardening helps them to feel more like their old self. Many people fnd gardening relaxing and get a sense of achievement from watching fowers bloom or eating home-grown vegetables. ‘Waiting for new fowers to grow and bloom gave me something I could look forward to.’ Anne If you grow fruit or vegetables, it may encourage you to eat these foods more. Fruit and vegetables are a good source of vitamins, minerals and fbre and are low in fat. Eating healthily will give you more energy and help you to feel better. Gardening is also an activity that can be shared with friends or family, and taking part in community gardening (see page 18) can be a good way to make new friends. 5 Gardening as a way to keep active You may be a little nervous about building up your activity levels if you’ve been inactive for a while. Gardening can be a good starting point, as the activities can be as gentle as you like. Whether you’re new to gardening or have been doing it for many years, the most important thing is to enjoy yourself. By following simple advice, and working within your own limits, you should be able to gradually increase your ftness levels. ‘When former certainties have been thrown into doubt, gardening can be therapeutic. It gives you an opportunity to get things into perspective.’ Roy Benefts of physical activity 6 Benefts of physical activity Cancer and its treatments can cause physical changes, and dealing with these is often stressful. Being physically active can let you take back control, which can help you cope with and recover from some of these changes. Doctors used to advise people to rest as much as possible during treatment. But we now know that too much rest causes loss of muscle strength and low energy levels. Being active during and after cancer treatment can: • reduce treatment side effects • reduce tiredness (fatigue) • help look after your heart • reduce depression and anxiety • help look after your bones and joints • give you more muscle strength • help you maintain a healthy weight. There is evidence that being active can reduce the risk of some cancers progressing or coming back. More research is needed, but there are good signs that being active can make a difference. Preparing for physical activity 8 Preparing for physical activity If you haven’t been active for a while, it’s important to start slowly and build up gradually. Don’t try to do too much in one go, and ask others for help if you need it. Warming up and cooling down It’s important to warm up before doing any physical activity, including gardening. Simple, gentle stretching exercises can help prevent straining your muscles. Warm-up exercises can include walking on the spot, lifting your knees and rolling your shoulders. Visit the NHS Choices website (nhs.uk) and search ‘how to warm up before exercise’ for more details. When you’ve fnished, allow your body to gradually cool down by doing a few gentle stretches. Visit the NHS Choices website and search for ‘how to stretch after exercising’ for more details. 9 Gardening as a way to keep active How much activity is right for you? Some people have concerns about becoming more active. But being active has fewer risks than being inactive. Try taking a ‘little and often’ approach to physical activity, perhaps doing something every day. As you become ftter, you’ll fnd you can do more. You could keep a log of what you have done to help you track your progress. The amount of activity you feel able to do will depend on: • how ft you were before you were diagnosed • the type of cancer and treatments you’ve had • treatment side effects and any other symptoms you have • your age and any other ongoing or long-term conditions. You will be the best judge of which types of physical activity you’re able to do and how much. Don’t exercise if you feel unwell, or if you have any symptoms that worry you.
The list of books you might like
