American Institute for Cancer Research (AICR) reports find strong evidence that 30 minutes of moderate physical activity daily reduces risk for three cancers: colon, endometrial and postmenopausal breast. Moving more may help lower risk for these cancers by:
- Regulating blood levels of insulin, estrogen and related hormones that can fuel cancer growth
- Decreasing chronic inflammation, which links to cancer growth
- Reducing excess body fat — a major risk factor for many cancers
- Speeding up digestion, reducing the time gut cells are exposed to potential cancer-causing substances
Tips to get active:
- Schedule activity: Plan walks and other activities just like you would eating, sleeping, and meetings.
- Make every minute and step count: Sneak in a walk or an activity anytime you have a free moment: before work, at break time or waiting for someone.
- Add up minutes: Wear a watch with a timer or use the timer on your phone. Start the timer each time you walk or are active during the day.
OR - Count steps: Wear your pedometer or fitness tracker all day and note your step counts. Reliable, inexpensive pedometers and fitness trackers are available in sporting goods stores.