Some people may look at the common advice to walk 10,000 steps a day and think, “How is that possible?!” while others might be hitting that number without thinking twice.
Research shows, though, that 10,000 steps a day may not be the right benchmark for health.1 While there is no official “magic number,” it’s irrefutable that getting more movement in your day benefits your health and contributes to longevity.
Here are the numbers you should focus on: thirty and five. That means getting at least 30 minutes of physical activity at least five days a week, which can make a big difference to your general health and well-being. Don’t panic—it’s ok to smart small! And if you’re already hitting those numbers (go you!), there are plenty of other ways to take care of yourself, which you can check out at the end of this article.
Physical activity is linked to a lower risk of colorectal, breast and endometrial cancers, and there is some evidence that also links it to reducing the risk of other cancers. It can also be key in maintaining a healthy weight, which is important for cancer risk reduction, since obesity is overtaking tobacco as the leading preventable cause of cancer. Add exercise to your routine to reduce stress, increase energy, boost your immune system, control your weight and reduce your risk of cancer.
The key is to make it a priority to move more and sit less, and we’re bringing you tips for every starting point.
Find your starting point and try these tips:
Sedentary lifestyle
If you spend most of your day sitting—like at a desk for work.
- Find a way to get up and move around every hour. Keep an eye on the clock and stand up, stretch or refill your water bottle.
- Start with stretching. Improve your mobility by finding stretching videos on YouTube. These will help you move your body without starting off too intensely.
- Do you drive a lot? Park further away from your destination and take a stroll. Maybe you skip the car entirely if your trip is walkable. (Use caution in parking garages and isolated or dimly lit areas.)
- Take the stairs when possible! If your office or apartment building has too many flights of stairs, take the elevator to one floor lower and walk the last flight.
- If you have mobility limitations, try out chair yoga videos on YouTube.
Almost at activity goals
If you’re inconsistent with your workouts or still aiming to reach your fitness goals.
- When things get busy, use technology to your advantage. A quick YouTube search will yield five-minute abs workouts or five-minute stretch routines. Five minutes is a doable addition to your daily routine, and you won’t need any equipment.
- Make it social! Invite your friends on walks to reach your step goals together. The silver lining is that this is a free activity—no wallet necessary!
- Write out a fitness schedule. We get it—sometimes workouts get put on the back burner, but if it’s scheduled into your day, you’re more likely to follow it and follow through.
Already reaching goals
If you’re already doing 30 minutes x 5 days–or beyond.
If you’re already reaching the recommended amount of activity a week, great! There are other actions you can take to decrease your cancer risk:
- Do you know which cancer screenings you need? Take this quiz to find out, and then schedule the appointments you need.
- Don’t use tobacco. If you do, quit—call 1-800-QUIT NOW to get started.
- Protect your skin by wearing sunscreen daily and never use tanning beds.
- Eat lots of fruits, vegetables, beans and whole grains, limit red meat and foods high in salt and cut out processed meats. Avoid drinks with added sugar.
- To reduce your risk of cancer, it’s best to avoid alcohol completely. If you do choose to drink, limit your drinking to no more than one alcoholic drink a day if you are a woman and no more than one or two a day if you are a man.
- Practice safer sex by using a condom the right way every time you have sex. (This is not 100% protection.)
- Make sure you’ve been vaccinated against the human papillomavirus (HPV) and hepatitis B, and if you haven’t been, talk to your health care provider about getting vaccinated.
Whether you’re running marathons or just beginning your fitness journey, be proud of yourself for thinking about your health and wellness. A little goes a long way, and implementing these tips will help you achieve your goals and live a healthier life.
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