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My activity diary
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.
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
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
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
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.
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
get active: week 3
Share�your�plans�with�family�and�friends��who�are�supportive,�you�could�ask�them��
to�get�active�with�you.
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
get active: week 4
Make�sure�the�activities�you�do�are�fun�and�enjoyable.�Trying�a�variety�of�activities�can�help.
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
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:
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
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.
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
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.
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
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.�
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
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.
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
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.�
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
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:
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
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.
�������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