Fitness is an essential part of cancer prevention. While we aren’t saying you have to be marathon ready within the month, we are stressing the importance of maintaining a healthy weight along with a nutritious diet. You can make simple changes that make a big impact when it comes to your health, and ultimately lowering your risk of cancer. The American Cancer Society recommends the average adult get at least 150 minutes of moderate exercise, or 75 minutes of intense exercise per day. For those of us that are intimidated by exercise, that’s only 2.5 hours of moderate exercise per day. When you think about it – the steps you take throughout the day start to add up, and before you know it, you’ll have gotten your exercise in for the day! Fitness doesn’t have to be scary, and like with any lifestyle change – consistency is key.
Many of us spend more than half of our lives sitting – either at work, at home, or in traffic. While we may not be able to make your commute easier, we can offer suggestions to get out, get away from the computer or television for a few minutes and get some exercise. When going to the office, instead of taking the elevators from your garage to the street. Even if you aren’t Jillian Michaels, parking on the second or third level and taking one or two flights of stairs can help you in your fight against cancer.
When you’re at the office be sure to take a break every few hours. A small 5 – 10 minute walk can not only give your cramped muscles some much needed relief, but your eyes also need a break from the harsh computer light for a few minutes. Studies show that for every hour you spend in front of a monitor, a 10 minute break for your eyes is recommended to prevent headaches and other eye issues. So with a short walk, not only are you preventing cancer by keeping fit, but also reducing your risk for migraines.
At home, we often want to unwind and relax by sitting in front of the television screen, or surfing the Internet. While we enjoy our favorite shows as much as you do, sitting, eating and then going to bed isn’t doing you any good when you’re trying to introduce some exercise into your daily routine. Instead of sitting in front of your television, try out a new gym and watch your favorite show while walking. You’ll find that you burn calories without even thinking about it, and never have to miss a show.
The buddy system is always a good way to go when thinking of starting a fitness routine. Get a group of friend together and make fitness fun. Often times your friends are the best motivators when it comes to looking and feeling good. Swap out a happy hour for a walk around the park or the neighborhood jogging trail.
While being fit and maintaining a healthy weight is arguably the best defense against cancer, it doesn’t have to be hard. A healthier way of living can be achieved by starting small and can give you the confidence you need, along with an improved chance for a cancer free life.