Did you know you benefit from even small amounts of moderate activity throughout the day? Regular physical activity is easier to fit in than you may realize and can significantly lower your lifetime risk for cancer - and heart disease and diabetes, too.

You'll find the American Cancer Society's physical activity guidelines for adults and children below. These recommendations are based on the latest scientific information to help reduce the risk of developing cancer. Read on for ways to fit in fitness that may surprise you, then learn how many calories are burned in common activities and exercises.

American Cancer Society Physical Activity Guidelines

Adults: Get at least 30 minutes of moderate to vigorous activity, above usual activities, on 5 or more days of the week; 45 to 60 minutes of intentional physical activity on 5 or more days per week is preferred.

Children and adolescents: Get at least 60 minutes per day of moderate to vigorous physical activity at least 5 days per week.

Moderate activity is anything that makes you breath as hard as you do during a brisk walk. During moderate activities, you'll notice a slight increase in heart rate and breathing, but you may not break a sweat.

Vigorous activities are performed at a higher intensity and generally engage large muscle groups. They cause a noticeable increase in heart rate, faster breathing, and sweating.

 Examples of moderate and vigorous physical activities

Moderate intensity activities

Walking, dancing, leisurely bicycling, ice skating, roller skating, horseback riding, canoeing, yoga

Vigorous intensity activities

Jogging or running, fast bicycling, circuit weight training, aerobic dance, martial arts, jumping rope, swimming

Sports

Moderate intensity activities

Volleyball, golfing, softball, baseball, badminton, doubles tennis, downhill skiing

Vigorous intensity activities

Soccer, field or ice hockey, lacrosse, singles tennis, racquetball, basketball, cross-country skiing

Home Activities

Moderate intensity activities

Mowing the lawn (push mower), general lawn and garden maintenance, vacuuming the house

Vigorous intensity activities

Digging, carrying and hauling, masonry, carpentry

Occupational Activities

Moderate intensity activities

Walking and lifting as part of the job (custodial work, farming, auto or machine repair)

Vigorous intensity activities

Heavy manual labor (forestry, construction work, fire fighting)

Active substitutions

Don't think you have time to add physical activity to your day? Consider simple substitutions. Think about how much time you spend sitting, versus being active. Are there ways to replace sitting with moving? For instance:

• Use stairs rather than an elevator.
• Walk or bike to your destination.
• Exercise at lunch with your workmates, family, or friends.
• Take a 20-minute exercise break at work to stretch or take a quick walk.
• Walk to visit co-workers instead of sending an email.
• Go dancing with your spouse or friends.
• Plan active vacations, rather than driving trips.
• Wear a pedometer every day to increase your daily steps.
• Join a sports or recreation team.
• Use a stationary bicycle or treadmill while watching TV.

No matter what kind of activity you choose, the important thing is to get moving. Try to fit in at least 30 minutes of exercise on 5 or more days of the week, and look for other opportunities to be active throughout the day.

*Information provided by the American Cancer Society

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Begin your fitness plan today by joining us at the Cardiac Rehabilitation Center at Boone Memorial Hospital. We now have a fitness center opened to the public. Access our 10% coupon located in the August e-newsletter - complete with times and cost.

 

BMH CARDIAC REHABILITATION CENTER

304-369-8807

Director: David "Matt" Downey