The American Institute for Cancer Research (AICR) promotes eating smart, moving more, and being at a healthy weight as the three top ways to reduce cancer risk. Cancer prevention research says that you should aim for at least 30 minutes of moderate physical activity every day and avoid sedentary habits like too much sitting, TV watching, or screen time.
Survey respondents said the biggest barrier toward meeting this recommendation is TIME! A key strategy to overcome this barrier is to start adding it in your schedule in small increments and slowly build up to 30 minutes daily.
- Take a 5-minute walking break: After every hour of sitting, get up and walk around. Walk down the street, down the hall, up and down the stairs; just move for 3 – 5 minutes, building up to 10 minutes for every 60 minutes of sitting.
- Make it a family affair: Create family activity challenges. Craziest dance moves, most jumping jacks in a minute, fastest running in place—whatever your family would find fun. Let the kids take turns leading an exercise break.
- Try a new activity or get back to that thing you used to do: Maybe you used to bike, hike, or play tennis. Find a like-minded friend(s), join a class, and make it a social occasion.
Source: AICR’s eNews, February 4, 2016.