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    Being physically active

    Many people think that cancer is something that happens to somebody else but it is important to understand that cancer can affect you.

    The good news is, there are ways to help reduce your risk.

    Regular physical activity has been shown to reduce the risk of some cancers, including bowel cancer and breast cancer.

    One hour of moderate activity or 30 minutes of vigorous activity is recommended on most days for general health and fitness.

    Moderate activities include brisk walking, medium-paced swimming or cycling.

    Vigorous activity includes active sports like football, squash, netball and basketball as well as activities such as aerobics, circuit training, jogging and fast cycling.

    Ideas for an active lifestyle

    • Walking is great exercise. You do not have to join a gym to be more active: walk instead of drive to the shops and walk in your lunch breaks.
    • Walk with a friend or join a walking group.
    • Do something you enjoy or can do with a friend, like tennis, swimming or dancing.
    • Do some simple stretching exercises while watching television.
    • Take the stairs not the lift.
    • If you have a sedentary job take regular activity breaks and move as much as possible throughout the day.
    • Get off the bus/train one stop earlier and walk the rest of the way.
    • Walk or cycle to work and walk up stairs instead of taking the lift or escalator.
    • Park further away from your destination and walk the rest of the way.
    • Do vigorous housework like vacuuming or mowing the lawn.
    • Get out and work in the garden.
    • Take the children or the grandchildren to the park.
       

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