What counts as activity?

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 cancer risk.

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 about physical activity and cancer prevention.