Exercise diary

Take control of your exercise programme

The exercise diary has been created to guide and support you through your journey with Active Against Cancer, and to help keep you active when you are not with us. Exercise should be safe, effective and fun. Whether you are exercising at home, in class, or both, everything you need to know is contained within these pages.

Our exercise diary contains answers to all of your frequent questions about exercise:

How often should I exercise?
How hard should I be working?
How can I create my own workouts?

The diary also allows you to keep a log of the work you have done so that you can monitor your progress and keep a record of everything you have achieved! Remember that if you are currently undergoing treatment, maintaining the same level of fitness is a big achievement.

Download Exercise Diary

Get your copy of the Active Against Cancer Exercise Diary.

Introduction

Steve Henwood, our Lead Cancer Specialist Personal Trainer introduces the exercise videos which complement the exercise diary.

Shoulder shrugs

A warm up exercise that prepares the body for exercise, warms joints and muscles, and gently raises heart rate.

Knee lifts

A warm up exercise that prepares the body for exercise, warms joints and muscles, and gently raises heart rate.

Toe taps

A warm up exercise that prepares the body for exercise, warms joints and muscles, and gently raises heart rate.

Marching on the spot

A warm up exercise that prepares the body for exercise, warms joints and muscles, and gently raises heart rate.

Heel raises / calf raises

A resistance exercise that strengthens legs, improves balance, and assists with dynamic stability.

Seated leg extensions

A resistance exercise that strengthens legs, improves balance, and gently works core muscles.

Shoulder rotations / upper back

A resistance exercise that strengthens upper back and shoulders, improves posture and shoulder mobility, works the abs and core.

Front arm raise

A resistance exercise that strengthens arms and shoulders, improves posture, and works the abs and core.

Shoulder press

A resistance exercise that strengthens shoulders, improves posture and shoulder mobility, and works the abs and core.

Bicep curl

A resistance exercise that strengthens arms, improves posture, and works the abs and core.

Chair dips

A resistance exercise that strengthens arms and chest, improves posture and, works the abs and core.

Wall press

A resistance exercise that strengthens arms and chest, improves posture and works the abs and core.

Sit to stand / squats

A resistance exercise that strengthens the legs and bum, improves balance, strength and mobility, and works the abs and core.

Lunge

A resistance exercise that strengthens the legs and bum, improves balance and stability, and improves single leg strength.

Shoulder / back / rotator cuff

A resistance exercise that strengthens arms, improves posture, and works the abs and core.

Star jacks

An aerobic exercise that strengthens heart and lungs, improves balance, and improves hip and knee stability.