Cancer-Prevention-Blue Cross and Blue Shield's Federal Employee Program

Another Reason to Get Moving: Exercise Can Help Lower Cancer Risk

Fitting exercise into our busy lives can be challenging. But did you know that regular, moderate workouts can potentially have a big impact on your health?

It can be challenging to find time to exercise with our busy lives. But did you know that regular, moderate workouts can potentially have a big impact on your health—including significantly reducing your lifetime risk for some cancers, type 2 diabetes and heart disease?

Recommended guidelines for cancer prevention

The Physical Activity Guidelines for Americans (PAG) recommends that adults get roughly 150 minutes of moderate-intensity, or 75 minutes of vigorous-intensity aerobic activity, every week. Kids and teens should get at least 60 minutes of moderate- or vigorous-intensity aerobic physical activity every day, with vigorous activity on at least 3 days of the week.

During moderate exercise, you’ll breathe harder than normal and notice a slight increase in heart rate, but you might not break a sweat. Vigorous activity is more intense, and causes a greater increase in heart rate, breathing and sweating.

No time to exercise? No problem

Consider making these simple changes to your day to add in a little more activity. Here are six easy ways to get moving:

  1. Choose the stairs over the elevator
  2. Walk, run or bike to your destination instead of driving
  3. Form a lunchtime walking club with your office mates
  4. Go out dancing instead of out to dinner
  5. Wear a pedometer daily to monitor and increase your steps
  6. Walk on a treadmill or ride a stationary bike while watching TV
Two women doing yoga

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