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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.

Moderate Physical Activities

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

Vigorous Physical Activities

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

Courtesy U.S. Department of Agricultureexternal site

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Guidelines for Cancer Prevention Read more about physical activity in our brochure Guidelines for Cancer Prevention.

 

Published on August 15, 2011

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