Top Tips for #MoveAgainstCancer from Doctor Do More & Conveniently Active

For those of us who face challenges like shortness of breath, joint pain, or fatigue when walking, participating in the #MoveAgainstCancer challenge might seem daunting. That’s why we’ve teamed up with Rhiannon Walton from Conveniently Active, to make improving movement accessible and achievable. Conveniently Active, led by a team of dedicated exercise physiologists on the Central Coast, is a proud minor sponsor of #MoveAgainstCancer 2023, and they’re here to promote the idea of exercise as medicine.

Rhiannon has collaborated with local doctor Dr. Ash Bowden to develop an easy-to-follow program designed for those looking to enhance their movement without overwhelming themselves. Whether you’re joining the challenge this September or simply aiming to improve your overall activity level, we’ve compiled a set of top tips to help you set and achieve your goals throughout the month.

Top 10 Tips for the #MoveAgainstCancer Walking Challenge:

1. Everyone is unique! We all have different start points and different levels of fitness, so please use the below table as a guide. Listen to your body. If you carry any injuries, aches, pains or medical conditions, you can consult with your physio, exercise physiologist or GP for further assistance.
2. Do you find walking a challenge when done in a single session? Why not break it up into smaller sections over the day? For example, instead of walking for a solid 30 minutes, try 3 lots of 10 minutes instead.
3. Have you heard of the TALK-SING test? You should be walking at an intensity where you can talk… but have trouble singing. This indicates moderate intensity walking!
4. New to regular walking? Start small and build up gradually.
5. Don’t forget to stretch! And pay attention to your calf muscles, especially on hills and stairs.
6. Stay hydrated!! Carry a water bottle to stay refreshed, especially on warmer days. 
7. Be sun smart. Protect yourself with sunglasses, a hat, and sunscreen as you hit the pavement!
8. Having trouble with motivation? Try walking with a friend or find a walking group.
9. Don’t forget to wear a comfortable pair of shoes when you are walking!!
10. And lastly: don’t forget to log your steps onto the #MoveAgainstCancer website… and to have FUN!

Walking your way to progress!

If you’re looking to improve your movement while managing injury or illness, why not follow this simple walking program from Conveniently Active:

	Week 1	Week 2	Week 3	Week 4
Beginner	5-10 mins 4 days per week	10-15 mins 4-5 days per week	10-20 mins 4-5 days per week	20-30 mins 4-5 days per week
Moderate	20 minutes 4-5 days per week	30 minutes 4-5 days per week	30 minutes 5-6 days per week	40 minutes 5-6 days per week
Experienced	45 minutes 5 days per week	50 minutes 5 days per week	60 minutes 5 days per week	60 minutes 5-6 days per week

Remember:

• The goal is progress and consistency and the only competition is with yourself.
• If you experience joint pain whilst moving, this doesn’t mean you have to stop! Pain less than 4/10 can be manageable and moving more often helps improve pain. If in doubt, consult your exercise physiologist or doctor.
• Walking a little faster than normal is a great way to improve your fitness. Fast enough that you can maintain a conversation but not a song is a great pace!
• If you experience chest pain whilst walking, slow down or stop until the pain settles. If the pain fails to improve within 10 minutes please call 000 (AU) or 111 (NZ).

As you embark on this challenge, keep in mind that Doctor Do More and Conveniently Active are here to support you every step of the way. With their local expertise and dedication to making exercise a part of your wellness routine, you’re in good hands.

Together, let’s make every step count in the fight against cancer!

#MoveAgainstCancer: https://domoresteps.com/events/move-against-cancer-2023
Conveniently Active: www.convenientlyactive.com.au