Regular exercise is one of the best things you can do to improve your health and lower your risk for many cancers. To reap these health benefits, you should aim for two-and-a-half hours of moderate physical activity, or an hour and 15 minutes of vigorous physical activity each week.

 

Here are some exercise tips to hopefully make fitting more movement into your week easier and fitting new things into your routine in general.

 

Make Everyday Activities Count as Exercise

Did you know you can get your exercise in for the day without even hitting up the gym? It’s true. Just increase your regular activity intensity level to moderate or vigorous, and you’ll see what we mean. Turn casual slow walking into brisk or power walking. As long as you’re raising your heart and breathing rate, you’re exercising.   

 

Add Strength Training

To reduce your risk of cancer, you should include muscle strengthening activities (also known as strength training) at least two days per week. To get your strength training in, try lifting weights, using resistance bands or doing exercises that use your body weight, like Pilates or yoga.

 

Limit Your Inactivity

Sitting for extended periods of time can increase your body fat—and too much total body fat can increase your risk for many cancers. Do simple things to get yourself up and moving like using the stairs instead of the elevator, taking a walk after dinner instead of watching TV and going dancing instead of to the movies. Also, remember to always take exercise breaks at work.

 

Adapt Your Schedule

With busy days, exercise can sometimes take the back seat to work, family and social engagements. Try scheduling exercise into your week, so you don’t miss a session. Look at your schedule and decide what’s realistic for you.