Recommendations for Cancer Prevention
2. Be physically active for at least 30 minutes every day.
Physical activity in any form helps to lower cancer risk. Aim to build more activity, like brisk walking, into your daily routine.
Limit sedentary habits, such as watching television.
As well as helping us avoid weight gain, activity itself can help to prevent cancer. Studies show that regular activity can help to keep hormone levels healthy, which is important because having high levels of some hormones can increase your cancer risk.
Physical activity may also strengthen our immune system, help keep our digestive system healthy and allow us to consume more food and more cancer-protective nutrients – without gaining weight.
If you’re not used to doing much activity, start by working toward 30 minutes of moderate activity each day – remember that anything is better than nothing. You can build up slowly until you reach your target. Shorter bouts of activity are just as beneficial. (It’s the total time that’s important.)
Research shows that to avoid weight gain, doing more activity is beneficial. High amounts of sitting - sedentary behaviors - also links to overweight and obesity. Moving more throughout the day and limiting sedentary behaviors may help with weight control.
For maximum health benefits, scientists recommend that we aim for 60 minutes or more of moderate activity every day, or 30 minutes or more of vigorous activity.
Moderate and Vigorous Activity
- Moderate activity is anything that gets your heart beating a bit faster and makes you breathe more deeply – like brisk walking.
- Vigorous activity means raising your heart rate so that you warm up, start to sweat and feel out of breath.