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Simple Steps Add Up
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.
ACS Physical Activity Guidelines
Adults: Engage in 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 are
preferable.
Children and adolescents: Engage in at
least 60 minutes per day of moderate to vigorous physical activity for
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 generally engage large
muscle groups and cause a noticeable increase in heart rate, breathing
depth and frequency, and sweating.
Other beneficial activities include those that improve
strength and flexibility such as weight lifting, stretching, or yoga.
Examples of Moderate and Vigorous Physical Activities
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Moderate Activities
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Vigorous Activities
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| Exercise and Leisure
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Walking, dancing, leisurely bicycling, ice-skating or
roller-skating, horseback riding, canoeing, yoga
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Jogging or running, fast bicycling, circuit weight
training, aerobic dance, martial arts, jump rope, swimming
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| Sports
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Volleyball, golfing, softball, baseball, badminton,
doubles tennis, downhill skiing
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Soccer, field hockey or ice hockey, lacrosse, singles
tennis, racquetball, basketball, cross-country skiing
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| Home Activities
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Mowing the lawn, general lawn and garden maintenance
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Digging, carrying and hauling, masonry, carpentry
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| Occupational Activity
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Walking and lifting as part of the job (custodial work,
farming, auto or machine repair)
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Heavy manual labor (forestry, construction, fire
fighting)
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Looking for more ways to work in activity during your day?
Think about how much time you spend sitting rather than being active.
Then consider these simple substitutions that can help you get moving.
- Use stairs rather than an elevator.
- Walk or bike to your destination.
- Exercise at lunch with your workmates, family, or friends.
- Take a 10-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 only driving trips.
- Wear a pedometer every day and watch your daily steps
increase.
- Join a sports team.
- Use a stationary bicycle or treadmill while watching TV.
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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.
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Calories
Burned Tool
 Find
the calories burned by various exercises and activities of daily living.
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Revised 9/28/06
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