Can being physically active lower my risk of cancer?

Research shows that 30% to 35% of all cancers can be prevented by eating well, being active and staying at a healthy weight. Regular physical activity can help protect against certain types of cancer such as breast and colon cancer.

Build physical activity into your day

Canada's Physical Activity Guide recommends that adults be active for 30 to 60 minutes on most days of the week. How much activity you need to do depends on the intensity. Be active in ways that fit into your daily routine. Physical activity doesn't just happen in the gym - here are some examples of activities you can try to fit into your day:

• Take the stairs instead of the escalator.
• Play ball with your kids.
• Stretch at your desk.
• Dance to some lively music.
• Make family time active time.
• Get off the bus early and walk the few extra blocks home.

If you're thinking about being active, follow these tips:

• Check with your doctor before starting any exercise program.
• Begin any new exercise program gradually to decrease your risk of injury.
• Listen to your body. It's normal for your heart rate and breathing to speed up when you're active. This can give you an idea of whether or not you're exercising at the right intensity. You may feel some muscle soreness after being active if you're trying a new activity or one you haven't done in a long time. These feelings are different from chest pain, shortness of breath, and muscle and joint pain, which can be a sign that something is wrong.
• Always start with a warm up activity to get your body ready for being active.
• Dress appropriately for the weather and the type of activity. This includes wearing the right footwear.
• Drink plenty of fluids, especially in hot weather.
• End the session with slower activity to cool down.

Sun safety

If you are active outdoors during the day, reduce your risk of skin cancer by following the Canadian Cancer Society's SunSense guidelines, including:

• Play in the shade.
• Protect yourself between 11 a.m. and 4 p.m. when the sun's rays are at their strongest, or any time of the day when the UV Index is 3 or more.
• Wear sunglasses with UVA and UVB protection.
• Put on a wide brimmed hat and choose clothing that covers your arms and legs.
• Use a sunscreen with an SPF (sun protection factor) of 15 or higher and an SPF of 30 if you will be outside for most of the day.
• Remember you may also need sun protection in the winter, when you are in water, and even on cloudy days.

For more information about how you can build physical activity into your daily life, get your free copy of Canada's Physical Activity Guide to Healthy Active Living.

Additional resources

• Canadian Partnership Against Cancer
• Canadian Cancer Society
• Environment Canada
• Health Canada
• Dieticians of Canada
• Alberta Centre for Active Living
• Active Living Alliance for Canadians with a Disability
• Active Living Coalition for Older Adults

Prepared by the Canadian Cancer Society. This information appeared originally on the Canadian Health Network Web site.