Being active us the energy to get through our day and works wonders for our mental and physical health. It can also reduce our risk of cancer.
Being active can reduce your risk of cancers such as bowel, breast and endometrial cancers.
Moving more and sitting less:
Movement can leave you feeling energised and doesn’t need to be complicated. It's possible to add enjoyable and convenient activity into your day.
Doing any exercise is better than doing none. Start small and gradually build up to the recommended amount (see below).
The recommended amount of exercise for adults each week is:
At least 2.5 hours of moderate-intensity physical activity – such as a brisk walk, golf, mowing the lawn or swimming.
OR
For maximum cancer prevention benefits, adults should be active most and preferably all days. Aim for 60 minutes of moderate activity or 30 minutes of vigorous activity every day.
Being active and reducing the amount of time each day that you spend not moving, (for example sitting, watching tv, driving), can reduce your risk of cancers such as bowel, breast and endometrial cancers.
Being physically active helps avoid excess weight gain. High body weight is a risk factor for 13 different of cancer including cancer of the bowel, kidney, pancreas, oesophagus, endometrium, liver and breast (after menopause).
There is convincing evidence that walking can protect against excess weight gain and there is strong evidence that being sedentary (sitting down and not moving) is a cause of weight gain. Avoiding excess weight gain can reduce your risk of 13 different types of cancer. Walk more, sit less.
For example:
Use the stairs instead of the lift or escalator.
If you can, walk to your destination instead of driving.
Park your car a bit further from where you are going.
Try:
Taking frequent breaks from desk work throughout the day such as walking to the kitchen to get a glass of water.
Adding some time into your schedule for movement. For example, using your lunch break to do some exercise.
Try:
Exercising with a friend, team or family.
Catching up with friend for a walk instead of coffee.
Being more active on the weekend, on days off or when catching up with friends. For example, go for a bushwalk or play cricket in the park.
© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.
Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website
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