Exercise and cancer

There is clear evidence that physical activity can reduce your risk of breast, bowel and uterine (womb) cancer. It may also help prevent lung cancer. 

Exercise is one of the most important things you can do for your health. It can help to:

• Control your weight
• Reduce your risk of heart disease
• Reduce your risk of diabetes
• Strengthen your bones and muscles
• Boost your immune system
• Improve your mental health and mood
• Increase your chances of living longer

Every little helps, but the more activity the better. Aim for at least 30 minutes of moderate physical activity most days of the week. Moderate physical activity is activity that makes you a little out of puff, but where you are able to talk comfortably. It doesn’t have to be strenuous to be effective. Anything that makes you breathe a little deeper and your heart beat a little faster is ideal.

Try and build up the exercise you are doing gradually. You can do this by walking a little farther each week or getting a little faster. The more active you are, the more you can reduce your risk of cancer.

If you are already active for 30 minutes a day, you could step up your effort and cut your chances even more. You could move up to a level of more vigorous activity that will cause you to huff and puff, and make holding a conversation difficult.

Move more, sit less.

It may sound like a tired old cliché, but choices such as taking the stairs instead of the lift or escalator really do make a difference. Remember, you do not have to do 30 minutes of activity all at once to be healthy. Instead, you can spread small bursts of activity out over the course of the day. And activities such as gardening, washing windows, and playing outside with the kids count too.

Get fit, your way.

• Build it up. Start with a level of activity that feels achievable, and gradually increase the frequency, time, and intensity. For example, you might begin with 15 minutes of daily activity for the first week, and then increase your time to 20 minutes a day the next week. Set small, achievable goals each week.
• Buddy up. Getting fit with a friend can be more fun and more effective because you can spur each other on. You are also less likely to talk yourself out of exercising!
• Walk your way to fitness. Walk whenever and wherever possible. Get the best out of your walk by reading our tips in the section "Get fit on a budget".
• Stand more, sit less. For example, try standing or walking when you are on the phone.
• Get on your bike. If you are lucky enough to have a bike, cycle to your destination. If you have to travel some distance, try cycling part of the journey.
• Work it. At work, take a brisk walk at lunchtime. If you are at a desk all day, walk to a colleague’s desk instead of emailing, or take a minute or two every hour to get up and stretch.
• Healthy housework. Household chores such as brisk hoovering, window washing, gardening and mowing the lawn all count. Just make sure you are putting enough effort into these activities to leave you a little out of puff.
• Family fitness. If parents are physically active, children are more likely to follow their example and be active too. Activities such as walking your kids to and from school, playing with them outside and going for a family bike ride are great for the family to get fit together.
• Track your progress. Keep track of your daily activity levels every week and see those minutes rack up!

Exercise your options

To get on track and stay on track, try different types of exercises and activities. The chart below gives examples of different kinds of physical activity, and describes how each activity is good for you. You can also use our Physical Activity Pyramid to plan what activities you might build into your everyday life.