Cancer prevention experts such as the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) recommend regular physical movement to reduce your risk of cancer. This doesn’t mean that you have to become a gym rat! But you should try to exercise regularly and avoid a sedentary lifestyle (one in which you are sitting or laying down most of the time).
If your job requires you to sit at a desk, aim to build in “exercise snacks” throughout the day. Check out this video, “Exercise snacks: How to sneak more exercise in your day” from the experts at the MD Anderson Cancer Center.
Any goal is easier to attain with specific milestones to reach. The World Cancer Research Fund offers guidelines for how much and what kind of exercise to get each week, by age group. Adults should aim to do 1 of the following:
- At least 150 minutes a week (or 20–25 minutes a day) of moderate-intensity activity such as brisk walking.
- 75 minutes a week (or 11 minutes a day) of vigorous-intensity activity such as jogging or a workout.
- A combination of moderate and vigorous activities.
Read more here.
Helpful tips
How can you tell what level of exercise you are doing? This page from the World Cancer Research Fund and this article from the American Cancer Society help explain the difference between moderate and vigorous exercise.
If you’re feeling overwhelmed with the thought of finding time to exercise, read How to fit a workout into any schedule from the Mayo Clinic Health System. Experts at the American Cancer Society and the American Institute for Cancer Research also share ideas for how you can make exercise a regular part of your day.
Exercise shouldn’t feel like drudgery! Here are some ideas for making exercise more fun from Northwell Mather Hospital.
You don’t need fancy clothes to get moving, but the American Heart Association and Harvard Health offer tips for finding the right exercise footwear to get you started.
For more information about exercise and cancer risk
Does Exercise Lower Cancer Risk? Watch this video by Dana-Farber Cancer
How can physical activity reduce your risk of getting cancer? Watch this video by North East London Cancer Alliance
Physical Activity Recommendations Watch this video by the World Cancer Research Fund
