Reduce Your Cancer Risk: Physical Activity
ADD a total of 30 minutes of physical activity to your day.
The key is to find something you enjoy, something you’ll stick with.
AICR recommends being active every day, in any way, for at least thirty minutes.
Regular physical activity can help you:
- gain strength
- relieve stress
- boost self-esteem
- reduce anxiety
- sleep better
- feel more energetic
How many calories does physical activity use?
A 154-pound man (5’ 10”) will use up about the number of calories listed doing each activity below. Those who weigh more will use more calories, and those who weigh less will use fewer. The calorie values listed include both calories used by the activity and the calories used for normal body functioning.
|
Activity
|
In 60 Mins.
|
In 30 Mins.
|
|---|---|---|
| Hiking |
370
|
185
|
| Light gardening/yard work |
330
|
165
|
| Dancing |
330
|
165
|
| Golf (walking and carrying clubs) |
330
|
165
|
| Bicycling (less than 10 miles per hour) |
290
|
145
|
| Walking (3½ miles per hour) |
280
|
140
|
| Weight training (general light workout) |
220
|
110
|
| Stretching |
180
|
90
|
|
Activity
|
In 60 Mins.
|
In 30 Mins.
|
|---|---|---|
| Running/jogging (5 miles per hour) |
590
|
295
|
| Bicycling (more than 10 miles per hour) |
590
|
295
|
| Swimming (slow freestyle laps) |
510
|
255
|
| Aerobics |
480
|
240
|
| Walking (4½ miles per hour) |
460
|
230
|
| Heavy yard work (chopping wood) |
440
|
220
|
| Weight lifting (vigorous effort) |
440
|
220
|
| Basketball (vigorous) |
440
|
220
|
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Read more about physical activity in our brochure Guidelines for Cancer Prevention.
Published on August 15, 2011
