Moving More: Making changes - CancerChoices

Making changes

Often, the biggest barrier to becoming more active is mental. If you’re hesitant because you think exercise will be uncomfortable or unpleasant, find strategies that will invite you to move more:

  • Make your social time active; invite family members or friends to join you.
  • Find activities that are fun, rewarding, or otherwise pleasant for you. 
  • Join a group at your fitness and activity level.
  • Start small and increase your activity over time.

You may need to be creative in finding time to be active if it’s not part of your current routines.

a father or grandfather walks with a boy
  • Be active while watching television.
  • Walk during your lunch hour.
  • Take the stairs instead of an elevator.
  • Walk to work or walk your kids to school (or at least part way) if possible. Shifting your thinking from “I don’t have time to exercise” to “I don’t have time to sit still in a car” can help you become a more active commuter.
  • Stand and move if possible while working at your computer or using your phone.

You may also need to pay close attention to how your energy levels rise and fall throughout the day to find the best times to be more active. 

Online resources can help with all of this. Engage with one of these groups for advice and support

Using expert videos, animation, text and interactives, the Fitness Module explains the connection between fitness and health, providing some tools you need to develop a regular fitness routine.

Anticancer Lifestyle Program Fitness Module ›

Online or remote interventions can be helpful if your schedule or preferences don’t coordinate with other options. Online dance, aerobics, yoga, qigong, and more can give you some structure and guidance.

CancerChoices Senior Clinical Consultant Laura Pole, RN, MSN, OCNS, offers research on moving more and demonstrates some simple exercises.

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Personal story

Nancy Hepp: I was not a particularly active child or teen. I rode my bike some (around the block), swam some (a few minutes at a time in the summer), walked the three blocks to elementary school and frequently the two miles home from my high school, and I participated in gym classes (which I hated), but that was about it. I never even considered participating in sports, nor did I have much opportunity. When I was in college, I had to take two PE classes to graduate, and I dreaded them. I chose what I thought would be the easiest. 

As an adult I always knew I should exercise, so I did, but mostly to fulfill that obligation. I pushed a stroller hundreds of miles when my children were little, I swam three miles a week when I had access to a pool, and I even tried weightlifting and jogging, but I didn’t stick with them. I walked to keep fit, working up from two miles a day to more than three, but I seldom got to heart-conditioning aerobic levels. The most fun I ever had when exercising was with ballroom dance, but that was only a few times a year.

Then at age 54 something clicked. Newly divorced, I set out to remake myself, body and soul. I also had to operate with a severely smaller budget than when I was married, so riding my bike to town for errands seemed like a great idea. The hills were a real challenge for the first few months, but I learned that there’s no disgrace in walking a bike up a hill. And I persevered. And then—to my astonishment—I discovered I even liked it.

For the first time in my life, I saw myself getting stronger. I watched my body transform, dropping from a size 14-16 to a 12, then a 10…and finally an 8. I’d never been a size 8 before! I saw muscle definition in my legs that I’d never had before. It didn’t happen overnight, but it did happen. My first year, I pedaled more than 4000 miles, something that had seemed completely unattainable for me. In my mind, such an achievement had always been for other people—I could never do something like that! Even now, I’m hardly a star cyclist—no one will ever ask me to be on their racing team—but I can get where I want to go and back, and I feel good about it.

At almost the same time, my father’s diabetes was worsening. His doctor told him to exercise, but he resisted. He felt he’d earned his retirement of watching television all day. Finally, his doctor wrote him a prescription to walk every day, which he did—1/4 mile and no more, which was not enough to improve his health. His family tried everything we could think of to get him up off his butt more, but he was adamant. A year after I got serious about bicycling, he had a stroke that left him hemi-paralyzed and unable to take care of himself. Unable to live at home, he was cared for in a nursing home, where he died seven months later. I’ll do what I can to avert that fate. 

I continue my bicycling, but I have also added kayaking, snowshoeing, and as much ballroom dancing as I can find a partner for. I’ve found activities that are fun and not just a chore. I now love the feeling of a good, shirt-drenching workout, and I’m in the best physical shape I’ve ever been in. I also do 30 minutes or so of resistance training (weightlifting) and stretching every day. I cannot say that this part is fun, but I do like seeing a bit of muscle definition in my arms instead of sagging flesh. At 64, I need no prescription drugs, and I have to think that my physical activity is a big part of that.

Being active is an important part of my social life as well as my physical fitness. I enjoy riding in a group when that’s available and have joined several small cycling groups. My son and I look forward to our active outings together. I found the activities that work for me.

More stories

Stories from our cancer community of people who have made Moving More part of their lifestyle.

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Nancy Hepp, MS

Lead Researcher
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Ms. Hepp is a researcher and communicator who has been writing and editing educational content on varied health topics for more than 20 years. She serves as lead researcher and writer for CancerChoices and also served as the first program manager. Her graduate work in research and cognitive psychology, her master’s degree in instructional design, and her certificate in web design have all guided her in writing and presenting information for a wide variety of audiences and uses. Nancy’s service as faculty development coordinator in the Department of Family Medicine at Wright State University also provided experience in medical research, plus insights into medical education and medical care from the professional’s perspective.

Nancy Hepp, MS Lead Researcher

Laura Pole, MSN, RN, OCNS

Senior Clinical Consultant
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Laura Pole is senior clinical consultant for CancerChoices. Laura is an oncology clinical nurse specialist who has been providing integrative oncology clinical care, navigation, consultation, and education services for over 40 years. She is the co-creator and co-coordinator of the Integrative Oncology Navigation Training at Smith Center for Healing and the Arts in Washington, DC. Laura also manages the “Media Watch Cancer News That You Can Use” listserv for Smith Center/Commonweal. In her role as a palliative care educator and consultant, Laura has served as statewide Respecting Choices Faculty for the Virginia POST (Physician Orders for Scope of Treatment) Collaborative as well as provided statewide professional education on palliative and end-of-life care for the Virginia Association for Hospices and Palliative Care.

For CancerChoices, Laura curates content and research, networks with clinical and organizational partners, brings awareness and education of integrative oncology at professional and patient conferences and programs, and translates research into information relevant to the patient experience as well as clinical practice.

Laura sees her work with CancerChoices as a perfect alignment of all her passions, knowledge and skills in integrative oncology care. She is honored to serve you.

Laura Pole, MSN, RN, OCNS Senior Clinical Consultant


Ted Schettler, MD, MPH

Physician, advocate, author, and CancerChoices advisor
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Dr. Schettler is science director of the Collaborative on Health and the Environment and the Science and Environmental Health Network and author of The Ecology of Breast Cancer. He has worked extensively with community groups and non-governmental organizations throughout the US and internationally, addressing many aspects of human health and the environment. He has served on advisory committees of the US EPA and National Academy of Sciences. He is co-author of Generations at Risk: Reproductive Health and the Environment, which examines reproductive and developmental health effects of exposure to a variety of environmental toxicants. He is also co-author of In Harm’s Way: Toxic Threats to Child Development, which discusses the impact of environmental exposures on neurological development in children, and Environmental Threats to Healthy Aging: With a Closer Look at Alzheimer’ and Parkinson’s Diseases.

Ted Schettler, MD, MPH Physician, advocate, author, and CancerChoices advisor

Whitney You, MD, MPH

Maternal-Fetal Medicine Physician
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Dr. You is a physician specializing in maternal-fetal medicine (MFM) with a specific interest in cancer in the context of pregnancy. She completed a postdoctoral fellowship in health services research with a focus in health literacy and received a Master of Public Health.

Whitney You, MD, MPH Maternal-Fetal Medicine Physician

Andrew Jackson, ND

Research Associate
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Andrew Jackson, ND, serves as a CancerChoices research associate. As a naturopathic physician practicing in Kirkland, Washington, he teaches critical evaluation of the medical literture at Bastyr University in Kenmore, Washington. His great appreciation of scientific inquiry and the scientific process has led him to view research with a critical eye.

Andrew Jackson, ND Research Associate

Last update: May 29, 2024

Last full literature review: September 2021

CancerChoices provides information about integrative in cancer care, a patient-centered approach combining the best of conventional care, self care and evidence-informed complementary care in an integrated plan cancer care. We review complementaryin cancer care, complementary care involves the use of therapies intended to enhance or add to standard conventional treatments; examples include supplements, mind-body approaches such as yoga or psychosocial therapy, and acupuncture therapies and self-care lifestyle actions and behaviors that may impact cancer outcomes; examples include eating health-promoting foods, limiting alcohol, increasing physical activity, and managing stress practices to help patients and professionals explore and integrate the best combination of conventionalthe cancer care offered by conventionally trained physicians and most hospitals; examples are chemotherapy, surgery, and radiotherapy and complementary therapies and practices for each person.

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