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 Being physically active |
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Be physically active every day in any way for 30 minutes or more
As well as helping us to maintain our weight, there is strong evidence that physical activity itself can help reduce the risk of cancer.
What counts as physical activity?
The key is to remember that anything that gets you moving will benefit your health. The more activity you do the better, so start by aiming for 30 minutes of moderate activity a day and build from there. Moderate activity is anything that increases your heart rate and makes you feel slightly out of breath – like brisk walking.
As you get fitter, for maximum health benefits experts recommend that we do 60 minutes of moderate activity a day, or 30 minutes of vigorous activity. Vigorous activity should make you feel warm, sweaty and out of breath.
Physical activity ideas
The easiest way to be more active is to build more activity into your everyday life. Why not try some of the following?
Moderate activity
Recreational cycling
Frisbee
Badminton
Gardening
Using gym equipment at a gentle pace
Tennis (doubles)
Golf (if wheeling and carrying clubs)
Housework such as sweeping, washing windows
Recreational dancing
Washing your car by hand
DIY
Actively playing with children
Putting shopping away
Brisk walking
Vigorous activity
Jogging or running
Brisk up-hill walking
Fast or up-hill cycling
Energetic dancing
Using gym equipment at a fast pace or with vigorous effort
Tennis (singles)
Sports such as football, netball
Swimming lengths
Heavy gardening or DIY such as digging, sawing, shovelling
Did you know?
By being physically active you could reduce your risk of the following cancers:
bowel
breast (in post menopausal women)
endometrium (womb)
Download or order our publications to find out more.
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