This transcript was extracted from the ‘Let’s Move More‘ video.
And so we are coming on to our final speaker today. And that’s Catherine King from Move More. Welcome, Catherine. Hello. Thank you.
So hello everybody. And thank you very much. Maeve that was amazing. Maeve has done your warm up. You’ll be glad to know. Okay. So my name is Catherine King. my role within Macmillan and Council is a Macmillan move more coordinator. And what that is, that’s a role that helps people, affected by cancer can be from the point of diagnosis, all the way through treatment and then afterwards as well.
And maybe your cancer experience was maybe five years out. there’s still the opportunity to avail of move more even then. So just to get started, to give you a little bit of, background to move more. Move more was initiated in 2016, in Northern Ireland. And that was due to the fact that most people with a cancer diagnosis weren’t active enough, so that it was developed in partnership with local council.
And of course, our colleagues in the Health and Social Care Trust and our colleagues within Macmillan, as well. And that really was because I think it’s 77% of people with a cancer diagnosis weren’t active enough. So we are here to help you with that. Okay. So move more. became a regional service in 2019 in Northern Ireland. So that means that there’s someone in your local council area now and the reason, behind that was to, really, we aim to get you back to feeling like you again.
So I’m just going to step aside so I can see this as well. So physical activity coordinators can help you find a safe and effective ways of getting started. And I know that that can be one of the biggest barriers to getting started again, because maybe you don’t know where to get started. Maybe you don’t know how to get started.
And we’re here to support you with that. So the coordinator will help you find an activity that will fit around your lifestyle. So maybe it’s, something that you’ve done in the past. You might have walked in the past or some people might have swam, or maybe even went to the gym or maybe even ran. So again, we try and tailor that around what you would like to do.
Because after all, if you don’t enjoy it, you’re not going to keep doing it. So it’s really important to find something that you that you enjoy. So to get started with Move More, your health care professional can refer you to a cancer rehabilitation service near you or prehabilitation at any stage of your cancer experience. So that is some of our colleagues that have spoken today.
Or there’s another option that you can actually self-refer and you can have a word with me today and I can signpost you to your area so that you can get in touch with your local coordinator as well. So there are no barriers to getting involved. If it is some support that you would like, and the sort of activities that you might come across can be either group or on a 1 to 1.
So just before we change slides, I just want to talk to you about what is available in each council area. You will have your local leisure facility. So that is your leisure centres. So we also as appropriate we can get you access to that. If it’s something that you’ve done in the past and that would be either free of charge for 12 weeks or it could be, a reduced rate every leisure centre, every sorry council area is slightly different.
So until you make contact with your local coordinator, they will be able to inform you of what is available for you and your local area. So for example, in Causeway Coast and Glens area, there is that option to use the local leisure facilities for up to 12 weeks and sometimes beyond, if maybe you’re still going through treatment and you’ve missed quite a bit of it.
So that can be to use your swimming pool eventually when that time comes as well. And they also there is an option for some support if you haven’t used the gym before then you can get some 1 to 1 support if that’s something you would be interested in. Again, that just means you have a little bit of guidance and somebody to go in with you as well.
Also, in the area in Causeway Coast and Glens, we have what’s called a buddy system. So again, it’s really hard to get started. You know, it can be quite nerve wracking coming into a leisure facility or even a group based session for the first time. So if you have somebody that you know wouldn’t mind coming along with you, they can actually come along free of charge as well.
Okay. Next slide please. So it feels good to move. I mean we did a little bit with Maeve there that started to feel good to move. We all I think if we try and sit less and move more that’s key whenever you feel able. So I know that Maeve has gone through some of this and even before that for the fatigue management as well.
But what I find with people that are referred into move more, you know, fatigue can be one of the, the biggest side effects to cancer at times. And it can really stop you doing things that you’ve enjoyed in the past. So sometimes getting involved with a group can motivate you as well. Or other people in the group that have gone through something similar.
So that’s what’s called our cancer specific classes. So they are only available for people that have had a cancer diagnosis. And that again, that can be at any stage of your cancer diagnosis. So you can see that again. We’ve been through some of this before. it can improve your mood and emotional wellbeing because it’s good craic now.
That might sound a bit scary when you first come into the class, but our group based sessions are very adaptable and, everybody can just work at their level. So you’re working at a level that’s comfortable for you. So again, the group classes can help you meet others. So that can be really helpful as well because somebody has been through a similar situation.
So always a good listening ear. You know, maybe there’s something that you’ve come across that you’re not sure about. And there’s somebody there that maybe has a support group they’ve went to or they’ve maybe had a side effect that is familiar to them that they might share with you as well. So it can also increase your confidence to help you take back control.
So someone I talked to that was referred to the service said to me that when they received their cancer diagnosis, it was like being, all at sea, so that’s describing sort of peaks and troughs. And really they felt as if they’d lost complete control. So a service like move more can actually help you take back control because you make the decision to come along.
That’s your decision to improve your health and wellbeing. and we can take over and help support you from there. And that can also increase your confidence. Again, a lot of people would share with me that they really felt that their confidence wasn’t there anymore. You know, maybe they didn’t want to go out to same. Maybe they didn’t want to mix with friends the same.
So again, this is a nice environment to sort of get your confidence back, back on track again. So of course it can help maintain a healthy weight. Maybe not so much, in Causeway Coast and Glens because they always like a cup of tea and a scone after every session. So maybe we need to introduce a bit more fruit into our sessions.
And again, as Maeve has mentioned earlier, it can improve your balance and flexibility, which is really important as well. So next slide please. So when we talk about the cancer specific sessions there’s a couple of photographs you can almost just about see here. So the physical activity advisors can let you know about the types of physical activities that are available in your area.
They can also let you know what is safe and appropriate for you. They can give you some guidelines. Maybe you have a PICC Line in, or maybe you do have some peripheral neuropathy where you are feeling those tingling in your fingers. So we can help support you with that. So the photographs here, this is this is Causeway Coast and Glens area.
And everyone has consented. And I have a few familiar faces in the audience as well. So, this photograph is our gardening initiative. And that happens once a month. And I introduced that because I wanted to find an activity that was accessible for everybody. So this is a really good activity. and it is quite vigorous. Last month we were carrying pots from one polytunnel to the other.
When I went home, I slept for two hours. So it is quite vigorous. So this is one of our activities where everyone is just taking part in making up their own planter to take home or gift or whatever. And this was great. You can just about see in the other side there is some chair yoga. That’s another activity that I deliver in Causeway Coast and Glens.
And you’ll find that there are sessions in most council areas that will hold, activities like that. So chair yoga is really good because everyone can join in with it. And that’s a bit more like restorative yoga. And we do a wee bit of centering and some mindfulness. At the end, we usually take you to some visualization to the beach.
Who doesn’t want to go to the beach. So there is a type of physical activity that you have on offer, maybe not so much. I think the gardening and some of the other areas they can signpost you to gardening activities, so maybe not specific, but still there are opportunities in other council areas as well. Next slide please. Okay.
Before you all head for the door, this in your very left is another session that we did in partnership with the Northern Health and Social Care Trust. And we had the opportunity to have Vanessa come along, and Vanessa had us doing the paso doble and all sorts of dance. So again, you know, having the Northern Health and Social care trust and the funding that’s available to them is really helpful too.
That allows us to be able to provide these brilliant activities here, which, which we had lots of fun with. Okay, here comes to my next point. Before you all dash to the door, I’m just going to take you through where I may have started and carry on maybe Maeve will come and join me. So, just be mindful.
This is not going to be vigorous activity. I’m going to take you through what a what a warm up would be like in one of our circuit classes. So it’s very doable. But of course, if you have something going on with yourself, please only join in if you’re feeling fit, and able to do so. If you’re feeling any lightheadedness or any dizziness, or chest pain that’s unusual for you, just sit down and you can you can march it out on the seat.
There’s an option for everybody. And if you prefer to sit in the seat, that’s absolutely fine too. So I’m just going to link in with the speaker and I’m going to put some music on, hopefully music that you’ll all recognize.
And I’ve been told to get up on the stage. So hopefully you’ll be able to see me.
Okay. For those of you that are happy and all the ladies at the back there, if you want to stand up. If you can. Only if you can.
So there’s no pressure. You can sit down at any stage. Okay? Okay. So the first thing we’re going to talk about is our posture, feet in line with your hips gives you a good, base now. I can see there’s lots of hazards around you. You know, the handbags and the glasses and stuff. Just be mindful that you push those out of the way so you don’t trip on them, because we’re going to step forward a little bit as well.
Good. Okay. shoulders down. Pull your navel in and open that chest out. Good. Okay. We’re going to start off with our feet? we’re going to keep our heels down, but we’re going to tap our toes. Are you ready? Three. two and one and tap. Keep that navel pulled in. good nice and relaxed. Excellent. So without hitting the person beside you, gently shake your hands.
Are we all feeling okay? So far, so good. Okay, now we’re going to make two soft fists with our hands. Now. Just nice and gently. roll the wrists. Good. and bring them to a stop and the opposite direction. Well done. Everybody and all the way down,
Just relax those hands, okay? We’re going to move a little bit more with the feet. Now. So just lifting the heels a little bit into just a low level March. Good now. We’re going to multitask. All our ladies are going to be really good at this. And the men are too. Let’s bring the shoulders up to your ears.
Are you ready after three, two and one lifting the shoulders up down up and down. Good. You’re all very good at this. keep that navel pulled in. Now remember, if it becomes too overwhelming, just have a wee seat and Just tap your toes. Good
Brilliant. Okay. We’re going to do four more and then we’ll relax your shoulders four three. two and one. Good. Just gently march. I’m going to go back a bit, so don’t fall off the stage, okay. What we’re going to do is we’re going to tap our toe in front and then bring it back and then change to the other foot.
Okay. I’ll count you in three, two and one and tap and change.
Excellent.
Well done. How we all feeling? Good. Enjoying the music. Wait to you hear? What’s on next?
Not everybody loves them, but I love them. Which is why you’re going to listen to them. Okay? Now I want you after three to come back to your feet together. And three, two and one. now back to your heels in line with your hips. Tap your toes. Just take a breather. Let’s breathe in. And breathe out again and again.
Breathe in. And breathe out. One more breathing in. So we’ll do a couple of minutes of this one. We’ll just move on to a bit of a cool down okay. Just keep tapping your toes. Relax the shoulders. navel in good. That will come on. Promise that. Anybody anybody recognize that one. Okay. Now what we’re going to do is we’re going to do an exercise that I call Reaching in the cupboard now.
Be careful. If you have a PICC line or anything, just use one arm okay. They arm without the PICC line. So this is our hands getting ready. So when we reach in the cupboards that’s something we do every day. So we’re going to reach up. But at the same time we’re going to multitask. We’re going to go on our toes, which is called a calf raise okay.
After three two and one, reaching up and down. Oh look at you all go brilliant. we’re putting everybody to shame now. Hope they’re all doing this at home as well. Okay. Let’s do three more three two and one Okay. Back to our toe taps. Are you ready? good.
Okay. Hands at your chest. We’re going to do a chest press, which is just be careful you don’t push the person over this in front of you, okay? Don’t want any dominoes I’ll count you in after three, two and one? And press. Good. Brilliant. You’re all doing super. I’ll be signing up for my classes now. Afterwards.
Brilliant.
Well done. Everybody okay, we’re going to do four more four three, two and one. Okay, now just stand still. for a wee minute I’m just going to take a nice big, deep breath in. Oh, sorry. We have to go in front. Breathe out. good and again. Breathing in. and breathing out.
Okay, now what we’re going to do next, we’re going to do a toe tap in front. And its just tap. and back and tap and back. So I’ll count you in three two and one and off you go.Tap. Just a little tap. It’s a bit quick that one isn’t it. Okay. We’re going to multitask again.
If you can two soft fists bicep curl now that, that’s a bit of a complicated one. good.
Brilliant. Good, brilliant. So three two and one. Okay, and back to your toes. Just gently tap slower. we are a wee? Bit slower. good okay, we’re going to raise the arms up big. Deep breath and breathe out. and again breathing in. and breathe out okay.
I’m just going to change the music. Don’t sit down. Okay. This is the easy bit okay. We’re going to have a bit of chi me. Just a little tiny bit. So I want you to get your hands if you can. I want you to rub them together as hard as you can.
What are you feeling? Heat. Loads of heat as fast as. You can. Okay. Three. Two. One. I want you to gently let the fingers come apart. Relax your shoulders. Okay? We now have our ball. So I want you to inhale. And as you inhale we’re going to turn the ball. So let’s inhale.
Exhale.
Inhale and exhale. Now if you need to breathe quicker than that, one more inhale, and exhale.
Keep your ball. So I want everybody to go towards the left as you inhale just slightly and then back to the middle as you exhale. So inhale.
Turn the ball. Exhale. we’re going to the right. inhale turn the ball.
Exhale to the middle. Well then drop your hands down. Now we’re going to do what’s called a Lincoln move. We’re going to keep our thumbs together to finish off your doing. brilliant. So we’re going to inhale and let our arms drift up.
And exhale out.
Brilliant. And two more. inhale.
Exhale.
And last time. inhale in and exhale out. Well done. Everybody give yourselves a round of applause.
Really well done. And thank you so much for taking part you were wonderful. If you do, you want to find out any more about Move More in your council area. Come and see me at the end and I’ll be able to signpost you on. And thank you so much. Thank you so much, Amy. Yes. Thank you.
I don’t know about you guys, but I certainly couldn’t whistle during that. So it was moderate activity and we gave you a scone but we made you work for it. didn’t we did so, hopefully that’s us warmed up and ready to go home. So before you leave, I just want to express my gratitude to our speakers today.
All the nurses, the allied health professionals. Thank you so much. I know it’s not easy getting up here, but in particular, I want to thank our patient speakers. to Monica, Fiona and Margaret. your contributions have been invaluable, and it’s always the biggest highlight of these events. So please accept this small token of our appreciation from Kerrie.
So. Thank you. Thank you, thank you so much. And at Cancer Services, we are committed to providing the best care for our cancer patients and their families. And at the back of the key messages, there are different ways for you to get involved in shaping the future of our services. There’s different task and finish groups. There’s reading groups as well, where we email out different bits of information that we want you to look at.
If you’re interested in any of that, please do come to me. I’m always looking for recruits. so we always appreciate, your participation and engagement. We value your feedback, guys. And in the pack, there is an evaluation form. So please, please do fill that out and either set it on your seat or give it to a member of staff.
Because really, this is for you guys. And we want to make sure that we get it right. So I promise we won’t cry. Just be honest. All right? so DVD, and link, if anyone is wanting a link, please do let us know again just over at that information table over there. And I also want to do a particular shout out to my lovely volunteers, Hilary and Liz.
They’re not even listening. I’m thanking you guys. You are amazing. I couldn’t have done it without you today, so thank you, thank you and thank you to Joe and Chris at the back as well, from Causeway Media. So, you know, we like to make this, event accessible to people who aren’t able to make it today.
And so it’s just great that we’re able to do that. So, I hope I’ve remembered everyone. But last but not least, we couldn’t do without you guys. I mean, you guys are the ones who make your way here. And thank you so much, for everything and for attending today’s event and safe journey home. Thank you everyone.