Breast cancer is the most common cancer in the UK, with over 125 women a day being diagnosed with the disease. Approximately 75% of these women put on weight during treatment, including those who were a healthy weight before their diagnosis. Other long term physical side effects can include insomnia, fatigue, loss of muscle tone, reduced flexibility and loss of libido. These physical symptoms can subsequently lead to feelings of low self esteem, depression, anxiety or lack of confidence.

Despite many women looking for advice on diet and exercise, frustratingly there is very little information available for those affected by breast cancer. However, there is increasing evidence that weight control, exercise and good nutrition may lower the risk of the cancer returning, reduce the chances of developing other health problems, and improve quality of life.

Here are a few exercise and diet tips for post breast cancer surgery (Please note: always consult with your doctor before embarking on a new exercise programme):-

· To regain arm strength, start off with gentle mobility exercises in the shower as the warm water will allow your muscles to move more freely. Extend your reach, in different directions, every day until you have acquired a full range of motion. Once this is achieved, try doing some common chores around the house such as writing, weeding or dusting.

· If you have access to a warm pool, try participating in an aqua aerobics class. The water provides a suitable level of resistance that you obviously don't get on land.

· Aim to do some form of cardio activity every day. Walking and biking are shown to work well for many women recovering from surgery. However, make sure that your arm is fully healed, with a good range of movement, before attempting to cycle.

· Don't wait until mealtime to eat. When you are hungry, take this opportunity to consume good quality foods. Nutritious foods can help people withstand chemotherapy more effectively, and also helps the body to rebuild and repair more efficiently.

· Drink lots of fluid, preferably water, to flush away the toxins in your body. If you find that water causes a problem with your stomach, try drinking green tea or iced tea.

· If and when you (and your doctor) feel ready to start an exercise routine, always consult with a fully qualified fitness professional to ensure you are following an appropriate plan.