There are many ways in which you can be physically active, however it is important for you to start at a level that you are comfortable with and that is safe for you. Our key aim is to prevent the progression of your prostate cancer whilst at the same time providing you with an increased level of physical fitness and function; increased independence; increased quality of life; and increased mental and sexual wellbeing.
We have organised our exercise programs for you to start at the beginner level to ensure that you commence at an appropriate level, and gradually increase duration and intensity of exercise as you become more familiar with your prescribed exercises. Once you complete the 12 week beginner program, you should then graduate to the advanced level to ensure you continue to increase your health and fitness outcomes. Increasing cardiorespiratory function and muscle mass, preserving bone mass and decreasing fat mass are very important components of your exercise goals, therefore progression from beginner to advanced programs is necessary to optimise your exercise therapy.
Prior to browsing through our provided exercise programs, there are 10 general rules or habits you may follow when exercising at any level:
- Make your exercise plan at the beginning of each week and share it with a family member or friend for them to assist you with motivation. Example exercise plans for beginner and advanced programs are provided in their respective sections.
- Ensure you exercise at least 3 days per week, with the aim of 6 days per week. It is important that you have one full day of rest and recovery. It is advised to start at three days per week, and build towards six days per week as you become more comfortable with regular exercise and training habits.
- You can spread your exercise sessions throughout the day if this is preferred, however ensure each session is at least 10 minutes long. Otherwise you may also complete all of your exercises in a single session. The choice is yours!
- Remember that any exercise is better than no exercise, so if you are not feeling at your best; try to start your session gently, and if you cannot complete the session, that is okay, rest up and try again tomorrow!
- If you have any injuries that prevent you from walking or jogging, you may consider other options such as swimming, rowing or cycling as other forms of aerobic exercise. Please consult with your managing physician and an exercise physiologist specialising in cancer if you are unsure of modifications.
- Exercise programs are provided for the clinic and gym, or home and outdoors; therefore you can exercise in all of these settings, or if you have a particular preference, choose the one you feel will keep you motivated and on track.
- Ensure you start all exercise sessions with a proper warm-up which should consist of 5 to 10 minutes of easy aerobic exercise such as walking, rowing or cycling. This will prepare your body for the rigors of the actual exercise program you will shortly be completing, and also minimise risk of any injury.
- Always start slightly below your target intensity (weight or speed) for any given resistance training or aerobic training session, and gradually increase to your expected target, so as to ease into your training sessions.
- Resistance training exercises should be performed so that you can complete between 6 to 12 repetitions, with the last few repetitions becoming very difficult to finish. If you feel a given weight is too easy, or too hard, you may adjust accordingly to ensure that you are able to complete each exercise within the range provided.
- Ensure you finish all exercise sessions with a proper cool-down which should consist of approximately 5 minutes of gentle stretching activities and easy aerobic exercise such as walking or cycling with the aim to bring your heart rate and breathing rate back down to near resting levels.
TIME TO GET STARTED, AND DOWNLOAD YOUR NEW PROGRAM!