Breast Cancer Awareness: 10 Tips in Starting an Exercise Programme after Treatment

  1. Get clearance from your Doctor before starting any fitness programme.
  2. Have a qualified Fitness Instructor design/guide your fitness programme.IMAG0226
  3. Walk a minimum of 3 days a week (advancing to 5 days).
  4. Incorporate resistance training 1 day a week (advancing to 2 days).
  5. Set a goal of 15 weeks to maintain consistency and see improvements in your fitness.
  6. Aim to achieve 15-20 MET/hrs/week within one year of starting your programme.

    Example:

    5-10 MET/hrs/week 1-4 months

    10-15 MET/hrs/week 5-8 months

    15-20 MET/hrs/week 9-12 monthsIMAG0290

  1. Eat a healthy diet: high in fruits, vegetables, whole grains, beans, low in fat and high in fibre.
  2. Drink a minimum 1.5 litres of water a day (water is the most important nutrient).
  3. Keep a record of your training to see your improvements and help motivate you.
  4. A little a lot, is better than, a lot a little.  (To do something often you have to enjoy what it is you are doing).

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