Breast Cancer Care Events

Do you have any advice on putting a training plan together?

This training plan is suitable for all. If you are new to exercise, start off slowly and always consult your doctor before beginning a new exercise program.

Our best recommendation is to start gently and increase the number of walks and distances you cover step-by-step. If you feel unwell at anytime whilst undertaking exercise stop, rest and if necessary seek advice from a health professional immediately.

Generally we recommend walking as much as you can, but try to mix this up with other activities as well. A suggested list is detailed within this section. Be realistic with your training plan and make sure you fit it in comfortably around your life.

Stretching

Before you start exercise of any sort remember to stretch. Stretching properly will decrease your chance of injury. Below are ten stretches you might like to incorporate:

1. Calf Stretch

Position your body about three feet from a wall and stand with you feet at shoulder width. Place your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Leg Stretch

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Back Stretch

Grip your elbow with the opposite hand and gently push the elbow up and across the front of your body until your hand reaches between your shoulder blades. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

4. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Hook a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push gently only to the point where you feel your muscles contract. Stretch both legs.

5. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for ten seconds.

6. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as near as possible), stretching your quadriceps. Keep your body upright throughout. Repeat with the other leg.

7. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat.

8. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

9. Quads and Lower Back Stretch

Lie on your back with your knees bent and your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this ten times for 30 seconds each to stretch your quads and lower back.

10. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

Other types of training

Mixing different training methods adds variety. You may like to consider some of the following activities when putting together your own personal training plan.

Interval training

This is a way of improving endurance levels.  Alternate between walking briskly for up to a minute, then returning to your original pace for a few minutes.

Aerobic conditioning

Most of the aerobic training that you do must be on foot and done outside. Training entirely on a treadmill in the gym will not adequately prepare you for the conditions that you will encounter on the walk but it is a good aerobic alternative to compliment your hill walking. Bear in mind that you will be walking up for at least four to five hours a time uphill, followed by three or four down.

Cross-training

This comprises of various forms of exercise, such as aerobic exercise like running, cycling and swimming. All these use similar muscle groups to those that you will use on your walk, and help to increase your overall levels of stamina.