My activity diary - Macmillan

27
My activity diary

Transcript of My activity diary - Macmillan

Page 1: My activity diary - Macmillan

My activity diary

Page 2: My activity diary - Macmillan

introduction

MY contact details: �Name:

Address:

Telephone:� � Email:

Start�by�writing�your�future�goal�here�if�you�have�one,�taking�into�account�your�interests,��your�fitness�level,�your�cancer�type�and�your�treatment.�

What�would�you�like�to�achieve�from�being�more�active,�and�how�would�you�like�to�feel��in�a�few�weeks�or�months.

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

Then write down what you actually do. Make sure you also write down how you feel and if you notice any benefits, such as having more energy or feeling less stressed.

Now have a go at completing your first goal to help you work towards this.

Time How I felt during or after the activity

IntensityDate Activity Duration

Keep�setting�activity�goals�and�recording�how�you�do,�remembering�to�gradually�build�up�the�amount��you�do.�If�you�need�advice�talk�to�your�GP�or�cancer�specialist,�who�can�refer�you�to�a�physiotherapist��or�exercise�specialist.�

I.

Use this diary to record your activities and track your progress as you embark on a more active lifestyle. It’ll help you see whether you’ve set the right goals, and change them if they are too challenging or not challenging enough.

Please fill out the following form. You can save data typed into this form and print it off or you can print a blank copy.

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get active: week 1

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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Remind�yourself�of�the�benefits�to�you�of�becoming�more�active,�and�what�you�hope��

to�achieve.�Don’t�be�disheartened�if�you��don’t�achieve�a�planned�goal.�Think�about��

what�went�wrong,�and�set�a�new�goal.

get active: week 1

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get active: week 2

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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get active: week 2

Remember�to�set�goals�you�can�achieve��at�your�own�pace.�Whether�it’s�being��

more�active�around�the�house,�going�for��a�walk�or�participating�in�a�class,�make��

sure�it’s�the�right�goal�for�you.

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get active: week 3

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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get active: week 3

Share�your�plans�with�family�and�friends��who�are�supportive,�you�could�ask�them��

to�get�active�with�you.

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get active: week 4

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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get active: week 4

Make�sure�the�activities�you�do�are�fun�and�enjoyable.�Trying�a�variety�of�activities�can�help.

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get active: week 5

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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get active: week 5

Turn�back�to�the�start�of�this�diary.��Is�there�a�difference�in�what�you�can�do��now,�in�comparison�with�what�you�could��do�then?�Note�any�changes,�particularly��

in�how�you�feel,�here:

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get active: week 6

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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get active: week 6

Look�at�the�future�goal�you�wrote�at�the��front�of�your�diary.�Are�you�getting�nearer��

to�achieving�it?�Maybe�you’ve�already��achieved�it,�or�it’s�no�longer�what�you�want��to�work�towards.�If�that’s�the�case�you�can�

always�set�a�new�one�now.

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get active: week 7

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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get active: week 7

As�you�find�you�can�do�more,��try�a�new�activity.�Trying�a�variety�of�activities�

can�help�you�stay�motivated.

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get active: week 8

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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get active: week 8

Make�sure�that�you�set�goals�that�help��you�gradually�build�up�the�amount�of��activity�that�you�do.�And�that�the�goals��

you�set,�are�the�right�ones�for�you.�

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get active: week 9

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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get active: week 9

Don’t�forget�that�we’re�here�to�help,�if�you��need�support�you�can�go�online�anytime�at�macmillan.org.uk/movemore�and�watch�our�films�on�getting�active,�or�chat�online��

with�others�in�our�online�community.�Alternatively�call�the�Macmillan�Support�Line��

on�0808 808 00 00�for�advice,�support�or�just�a�chat.

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get active: week 10

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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get active: week 10

If�you’re�finding�it�hard�to�stay�motivated,�remind�yourself�of�why�you�want�to�get�active,�what�the�benefits�will�be�to�you�and�what�you�

hope�to�achieve.�Don’t�be�disheartened�if��you�don’t�achieve�a�planned�goal.�Think�about�what�went�wrong,�how�you�can�overcome�this�

next�time�and�set�a�new�goal.�

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get active: week 11

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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get active: week 11

Turn�back�to�the�start�of�this�diary.��Is�there�a�difference�in�what�you�can�do�now,��in�comparison�with�what�you�could�do�then?��

Or�with�how�you�feel?�Note�any�changes�here:

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get active: week 12

MY goals this week �I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

�I�will� on� at� at

for� If�something�gets�in�the�way,�I�will�

I.

2.

3.

4.

5.

6.

Time How I felt during or after the activity

Intensity

Mon

Date Activity Duration

Tues

Wed

Thurs

Fri

Sat

Sun

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get active: week 12

Congratulations�on�getting�through�to�week�12!�If�you’ve�found�this�diary��helpful,�you�can�order�a�new�one�at�

macmillan.org.uk/movemore�or�by�calling�us�on�0808 808 00 00.

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�������This�paper�is�recycled�–�please�recycle©Macmillan�Cancer�Support,�registered�charity�in�England�and�Wales�(261017),��Scotland�(SC039907)�and�the�Isle�of�Man�(604).�MAC13314_DI

Cancer is the toughest fight most of us will ever face. But you and your loved ones don’t have to go through it alone. The Macmillan team is with you every step of the way.�

We�are�the�nurses�and�therapists�helping�you�through�treatment.��The�experts�on�the�end�of�the�phone.�The�advisers�telling�you��which�benefits�you’re�entitled�to.�The�volunteers�giving�you�a�hand�with�the�everyday�things.�The�campaigners�improving�cancer�care.�The�fundraisers�who�make�it�all�possible.

Together,�we�are�Macmillan�Cancer�Support.

Questions about living with cancer? Call the Macmillan Support Line free on 0808 808 00 00 (Mon–Fri 9am–8pm)

Alternatively, visit macmillan.org.ukHard of hearing? Use textphone 0808 808 0121, or Text Relay. Non English speaker? Interpreters available