Supporting Your Mind and Body
Staying Active: A Checklist for Success
Making lasting changes to your physical activity routine takes intention and support. Whether you’re new to exercise, returning after treatment, or looking to maintain your progress, this checklist offers clear strategies to help you build consistency, boost motivation, and stay safe—no matter what type of movement you choose.
Staying Active: A Checklist for Success
✔ Clarify Your Motivation
- Make a list of your reasons for being active—like boosting mood, easing fatigue, managing weight, or improving sleep
- Include personal goals that matter to you (e.g., playing with kids, feeling more confident, reducing stress)
- Post the list somewhere visible to keep yourself motivated
✔ Set a Realistic Goal
- Set clear and specific goals, like “I’ll swim for 30 minutes twice a week”
- Use the FITT method to shape your plan:
- Frequency – How often you’ll move
- Intensity – How hard your body works
- Type – What kind of exercise (walking, weight lifting, dancing, etc)
- Time – How long you’ll exercise each session
- Start small with 10-minute sessions and work up to 150 minutes of moderate or 75 minutes of vigorous activity per week
✔ Build Gradually
- Start slow to avoid burnout or injury
- If your goal is 45 minutes of movement or 10,000 steps, begin with 20 minutes or 5,000 steps
- Incremental increases (≤10% from week to week to reduce risk of overuse injury)
- Try different types of movement—cycling, stretching, light strength training, or water aerobics—to stay engaged
✔ Stay Safe
- Talk to your care team before beginning a new exercise plan, especially if you have fatigue, neuropathy, or bone concerns
- Wear supportive shoes and clothes appropriate for your activity and weather
- Drink water before, during, and after activity—especially if you’re experiencing vomiting or diarrhea from treatment
- Warm up before and cool down after exercise with light movement and gentle stretching
- Allow for proper rest and recovery between exercise sessions, which includes proper nutrition, hydration, and quality sleep.
✔ Track Your Progress
- Use a log, fitness app, or wearable to track steps, time, distance, or reps
- Note any barriers you encounter and brainstorm ways to overcome them
- Track other healthy habits (like sleep, hydration, or fruit and veggie intake) alongside exercise
✔ Be Patient
- Listen to your body—some days you may not have as much energy, and that’s okay
- Break movement into smaller chunks (e.g., three 10-minute walks instead of 30 minutes all at once)
- Be proud of every step you take; small actions still count
✔ Make Walking Work for You
- Walking is an easy, flexible way to stay active. It doesn’t require special equipment—just supportive shoes and a safe place to walk.
- Start with 20 minutes or 5,000 steps if you’re easing in
- Build up to 10,000 steps daily at your own pace
- Use a phone app or wearable device to track your progress
- To Add More Steps:
- Walk before work, after dinner, or on your lunch break
- Take the stairs instead of the elevator
- Choose longer walking routes when you can
- Walk instead of drive when possible
- Stay Safe While Walking:
- Stick to sidewalks or walking paths when available
- Walk against traffic if you’re on the road (reminder: cyclists ride with traffic)
- Avoid isolated areas, especially after dark
- Walk with a friend or in well-populated areas
- Wear appropriate footwear and dress for the weather
✔ Celebrate Your Wins
- Acknowledge your progress and consistency…every effort matters
- Reward yourself with something enjoyable, like a night out or a small treat
- Focus on your wins instead of what you didn’t do
✔ Find a Buddy
- Choose a support person who understands your goals and your experience with breast cancer
- Be clear about what you need—someone to walk with, help with logistics, or simply cheer you on
- Ask your buddy to check in weekly and offer encouragement rather than pressure
