We’ve long known that too much sitting and not enough activity can lead to obesity and diabetes—and now we can add increased cancer risk to the list.
According to the American Institute for Cancer Research, nearly 50,000 new cases of breast cancer per year, and over 40,000 cases of colon cancer, are caused by inactivity.
What’s also important to note is that prolonged sitting, even by those people who do exercise regularly, also increases cancer risk. Standing up and getting away from our desks and armchairs is integral to preventing cancer. That’s because moving gets your circulation in motion and reduces the build-up of markers that raise cancer risk, including inflammation.
Preventing Cancer Through Movement
So how can you get moving and reduce your cancer risk? Here are a few simple tips:
- Clip on a pedometer. Most Americans average a little over 5,100 steps per day, and less than 5,000 is considered sedentary. Compare that to the average 9,000+ steps logged by the Australians and Swiss, and it’s no wonder that our obesity rate is so high. Pedometers are a great motivator to get moving. In one study, women who began wearing a pedometer added 2,000 steps to their daily average. Begin slowly, but aim for 10,000 steps a day.
- Stand up when you’re talking on the phone. Better yet, pace the room or walk around your house as you chat.
- Set a timer as a reminder to get moving. If you’re chained to a desk at work, or prone to sitting and watching television for long periods of a time, set a timer for every 30 minutes as a reminder to get up and move for five to ten minutes.
- Purposefully add extra steps to your day. Park at the far end of the mall parking lot, go for a walk after dinner, use the stairs instead of the elevator, and take the long way around when walking from one place to another. Every one of these steps adds up, preventing cancer in the process.
Now it’s your turn: What are your tips for preventing cancer?