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.

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

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.

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.

Calories Burned Tool Find the calories burned by various exercises and activities of daily living.