Physical Activity

Be physically active every day in any way for 30 minutes or more.

Regular physical activity has a direct effect on reducing cancer risk. It's also key to helping you to control your weight. Aim to build more activity into your every day routine.

Maximise your 30 minutes

• Set short-term goals

If you currently do 15 minutes of daily physical activity, gradually build it up to 20 minutes, and so on. Then set a goal of steadily increasing your distance, such as reaching a new landmark on your walk or cycle ride every fortnight.

• Make sure you are doing moderate, rather than light, activity. 

You can measure the intensity of your workout on a scale of one to 10, where one equals ‘no exertion’ and 10 equals ‘maximum effort’. How fast your heart is beating and how warm you feel can be used as a guide. For moderate activity, you should be working at around a level four.

A second option is the ‘talk test’, where, although breathing harder than normal, you should still be able to carry on a conversation. When your fitness improves you can aim for more vigorous activity.

• Begin and end activity at a slower pace so your body has time to warm up and cool down

If you can, especially at the end when your muscles are warm, do some stretches to increase flexibility.

• Regularly break up your workout with an ‘interval’ activity

For example, during a walk, stride at a faster pace for a minute or two, and then recover by walking more slowly for two minutes. This will help when hurrying to catch a bus!

Are you active enough quiz!
Physical activity, exercise, being active and staying active ... no matter what term you use to describe it, physical activity has an important role to play in your life.

What matters is the amount and type of physical activity you do. Aim to increase those things you do as a regular part of your life that help to use up calories, tone your muscles, flex your joints and strengthen your body.

Being physically active helps you to feel healthier, manage your weight and lower your risk of cancer and other diseases. Is there enough physical activity in your life to promote good health? Try our quiz!

Please choose the answer that most closely represents what you actually do, or what you would be most likely to do, in each situation.

How physically active is your job, whether a paid position
or as someone taking care of a household?

1. A. Not very active – I spend most of my day sitting down
2. B. I don’t have an active job but I make an effort when I can
3. C. Very active – I’m always on the move

If you were asked to objectively and truthfully describe your
current level of fitness, you'd say you were:

1. A. Not in very good shape at the moment
2. B. In average shape for your age
3. C. In excellent condition

If you have a choice between going up or down some stairs
and using a lift, you would probably:

1. A. Choose the lift
2. B. Take the stairs if I’m not in a rush to get somewhere
3. C. I always take the stairs if I have the choice

You play a sport or do an active hobby, such as swimming,
walking, dancing, jogging:

1. A. Almost never
2. B. About once a week
3. C. Several times a week

If you have to nip to a shop about half a mile away, would you:

1. A. Drive or take the bus
2. B. Walk if it was sunny
3. C. Always walk

RESULTS

Mostly A - Your activity levels are quite low but don't worry, there are simple steps you can take that will help you become more active.

Mostly B - You have a moderate activity level. Your physical activity routine is on the right track. To improve your fitness further, try to increase the intensity of your physical activity.

Mostly C - Your activity level is very good. Keep up the good work and try varying the activities to make your routine more interesting.

Whatever your quiz result, the best thing to do is to try varying the activities you do. Why not try new activities such as the Beat the Banana Run which will help keep your physical activity routine interesting?  Please also stay tuned for our new publication Moving More for Cancer Prevention for practical tips to increase your physical activity level and improve your fitness.