I’m not done staying active

I’m not done staying active

Talk to your healthcare team first about what kind of activities are best for you.1 Aside from working with your healthcare team to manage any potential side effects and keep you feeling healthy,1 physical activity is important for health and wellness.2 For example, it could help you feel less tired and improve your physical and mental health.3 It could also help prevent muscle loss and help you keep up with your normal activities.1 Even gentle movements can help.1

If you feel like your physical ability is limited due to mobility issues by your MM, don’t be disheartened.1 Remember everyone has bad days.1 You can always try again tomorrow or find an easier activity to do.1

Physical activity can have a positive impact on your mood and how well you live with MM.

Make physical activity a part of your life


Here are some simple ideas you can discuss with them:

Stretching
Consider gentle stretching exercises, such as yoga or tai chi.1

Chair exercises
Talk to your healthcare team about safe exercises you can do using a chair.4

Strength exercises
Gentle strength exercises could help with everyday activities like getting about, climbing stairs and getting in and out of bed.4

Walking1
This may include walking around the house, indoors or outdoors, if you are able to. However, please avoid walking on uneven ground to reduce the risk of injury.4 If you suffer from mobility issues, please speak to your healthcare team about mobility aids that could help you, such as chair lifts, hand rails,1 or a mobility scooter.

Stay safe during exercise

It’s important to stay active, but you may need to be mindful of how to exercise safely with MM.1 People with MM may have weakened bones, so avoid activities that may put you at risk of fractures.1 This includes running, golf, squash, tennis or rugby.1 Also speak to your healthcare team before starting anything new.1 

  • Start slowly and exercise little and often1
  • Avoid busy public spaces if you are at higher risk of infection, for example if your white blood cell count is low1
  • Avoid walking on uneven ground and have a clear space to exercise to reduce the risk of injury1 

Exercises to stay fit and strong 


During treatment or when your MM is active, you may not feel like exercising much.1 This is okay but being inactive for a long time can lead to muscle weakness.1 This could make doing everyday things difficult.1 Stay on top of this by trying some or all of the following exercises every few days, but please check with a healthcare professional first.4 

Seated leg press
Sit with your bottom at the back of the chair and slide an exercise band under the ball of your foot. Lift your foot off the floor with your heel away from the chair and stretch. Keep your hands level with your hips and lengthen your leg by pushing your heel towards the floor. Hold, and repeat 5 times.4

Step ups
Hold onto a handrail if you need to, while facing a step or stair. Step up with one foot and then the other. Step back down, one foot at a time. Repeat 5 times, rest and then repeat, leading with the other foot.4

Walking on tiptoes
Stand with your feet flat on the ground, shoulder-width apart. Step up onto your tiptoes and walk up to 10 steps on the spot. Lower your heels, rest and repeat 5 times. Hold onto something for balance if you need to.4

Explore more

img
Healthy eating

Learn what a balanced diet could look like

Read more
img
Connecting with others

Find other people who understand what you’re going through

Read more
img
Looking after your mental health

Look after your mind to stay positive and focussed on your future

Read more

References

  1. Myeloma UK. Infopack for living well with myeloma. Available at: https://www.myeloma.org.uk/library/infopack-for-living-well-with-myeloma/. Accessed: May 2024.
  2. Lecat CSY, et al. BMC Res Notes 2021;14:171 DOI: https://doi.org/10.1186/s13104-021-05591-y. Accessed: May 2024.
  3. Shapiro YN, et al. Blood Cancer Journal 2021;11:172 DOI: https://doi.org/10.1038/s41408-021-00560-x. Accessed: May 2024.
  4. Myeloma UK. Exercises for myeloma patients. Available at: https://www.myeloma.org.uk/library/exercises-for-myeloma-patients-infosheet/ Accessed: May 2024.
PP-UNP-GBR-4450. May 2024