Exercise Programme
Exercise Programme
On this page you will find an 8 week long exercise programme designed to help support you in getting more active before your surgery or treatment. You can see a demonstration video or an instructor-led routine by clicking on the links shown throughout the plan below.
Welcome to Your Exercise Programme
To start with, click on the bar below titled “Week 1” and there will be a table to show the recommended exercises for that week. Progress through the programme one week at a time, i.e. week 1, week 2, week 3, etc.
If you reach a point where you are struggling with a particular week, go back to the programme for the previous week and try again at a later date; e.g. ‘I found week 5 too difficult, so I am going to follow the week 4 programme for another week before I try week 5 again.’
If you are able to reach week 8 of the programme, we would encourage you to keep going with this level of exercise for the remaining time before your surgery, or your treatment ends. Get in touch with the Prepwell team for advice on how to progress this level of exercise further.
Please only undertake this programme if you have been directed to by a healthcare professional.
When you are exercising at home is to keep a track of how hard you are working. This can help you to exercise hard enough to build your fitness and strength, but not too hard where you may over-exert yourself and potentially suffer from an injury.
Below we have provided a 0 to 10 scale to help you to understand how to do this. To achieve health benefits from your exercise we advise your exercise intensity to be 4 to 6 on the scale below.
The Programme
Please note: This is a generic 8 week and further maintenance exercise programme; if you feel as though you need to make adjustments to any of the exercises, please get in touch with the Prepwell team.
Week One
Day One (e.g. Monday) |
Aerobic Exercise: Aim for 10 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val |
Day Two (e.g. Wednesday) |
Resistance Exercise: |
Day Three (e.g. Friday) |
Aerobic Exercise: |
Week Two
Day One (e.g. Monday) |
Aerobic Exercise: Aim for 10 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val |
|
Resistance Exercise: |
Day Three (e.g. Friday) |
Aerobic Exercise: Aim for 10 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy |
Week Three
Day One (e.g. Monday) |
Aerobic Exercise: Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val |
Day Two |
Resistance Exercise: |
Day Three (e.g. Friday) |
Aerobic Exercise: Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy |
Week Four
Day One (e.g. Monday) |
Aerobic Exercise: Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val |
Day Two |
Resistance Exercise: Do 2 sets of 8 repetitions for each of the following exercises: Sit to Stand Chest Press Upright Row Shoulder Press Side Bends Leg Extension Bicep Curl (seated or standing) Triceps Extension |
Day Three (e.g. Thursday) |
Aerobic Exercise: Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy |
Day Four |
Resistance Exercise: Do 2 sets of 8 repetitions for each of the following exercises: Sit to Stand Chest Press Upright Row Shoulder Press Side Bends Leg Extension Bicep Curl (seated or standing) Triceps Extension |
Week Five
Day One (e.g. Monday) |
Aerobic Exercise: Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val |
Day Two |
Resistance Exercise: Do 2 sets of 10 repetitions for each of the following exercises: Squat Chest Press Upright Row Shoulder Press Side Bends Leg Extension Bicep Curl (seated or standing) Triceps Extension Single Leg Lift |
Day Three (e.g. Thursday) |
Aerobic Exercise: Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy |
Day Four |
Resistance Exercise: Do 2 sets of 10 repetitions for each of the following exercises: Squat Chest Press Upright Row Shoulder Press Side Bends Leg Extension Bicep Curl (seated or standing) Triceps Extension Single Leg Lift |
Week Six
Day One (e.g. Monday) |
Aerobic Exercise: Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val |
Day Two |
Resistance Exercise: Do 2 sets of 10 repetitions for each of the following exercises: Squat Chest Press Upright Row Shoulder Press Side Bends Leg Extension Bicep Curl (seated or standing) Triceps Extension Single Leg Lift |
Day Three (e.g. Thursday) |
Aerobic Exercise: Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy |
Day Four |
Resistance Exercise: Do 2 sets of 10 repetitions for each of the following exercises: Squat Chest Press Upright Row Shoulder Press Side Bends Leg Extension Bicep Curl (seated or standing) Triceps Extension Single Leg Lift |
Week Seven
Day One (e.g. Monday) |
Aerobic Exercise: Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val |
Day Two |
Resistance Exercise: Do 2 sets of 10 repetitions for each of the following exercises: Squat Chest Press Upright Row Deadlift Shoulder Press Side Bends Leg Extension Bicep Curl (seated or standing) Triceps Extension Single Leg Lift |
Day Three (e.g. Wednesday) |
Aerobic Exercise: Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy |
Day Four |
Resistance Exercise: Do 2 sets of 10 repetitions for each of the following exercises: Squat Chest Press Upright Row Deadlift Shoulder Press Side Bends Leg Extension Bicep Curl (seated or standing) Triceps Extension Single Leg Lift |
Day Five (e.g. Friday) |
Aerobic Exercise: Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val |
Week Eight
Day One (e.g. Monday) |
Aerobic Exercise: Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy |
Day Two |
Resistance Exercise: Do 2 to 3 sets of 10 repetitions for each of the following exercises: Squat Chest Press Upright Row Deadlift Shoulder Press Side Bends Leg Extension Bicep Curl (seated or standing) Triceps Extension Single Leg Lift |
Day Three (e.g. Wednesday) |
Aerobic Exercise: Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val |
Day Four |
Resistance Exercise: Do 2 to 3 sets of 10 repetitions for each of the following exercises: Squat Chest Press Upright Row Deadlift Shoulder Press Side Bends Leg Extension Bicep Curl (seated or standing) Triceps Extension Single Leg Lift |
Day Five (e.g. Friday) |
Aerobic Exercise: Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy |