Physical Activity

Presentations prepared by: Canadian Cancer Society, Ontario Division, Public Affairs, Prevention June. 2010 V4

How we’re fighting cancer

• doing everything we can to prevent cancer

• funding research to outsmart cancer

• empowering, informing and supporting Canadians living with cancer

• advocating for public policies to improve the health of Canadians

• rallying Canadians to get involved in the fight against cancer

The good news is …..

About half of all cancers can be prevented through healthy living and policies that protect the health of Canadians.

Agenda

• Physical Activity and Cancer Prevention

• What does Physical Activity mean? o Types of activity

• Benefits of Physical Activity

• Getting started

• Overcoming barriers

Research shows that overall up to 35% of all cancers can be prevented by being active, eating well and maintaining a healthy body weight.

Physical Activity and Cancer Prevention

Physical Activity and Cancer Prevention

Regular physical activity can help protect against certain types of cancer such as:

• colorectal• breast • uterine 

Regular physical activity also helps to maintain a healthy body weight – yet another way it may help to reduce your risk of cancer!

Physical Activity and Cancer Prevention

What does physical activity mean?

Any body movement that works your muscles and uses more energy than you use when you're resting

Physical activity can be done at home, at work, getting to and from work, or in your leisure time.

Can be vigorous, moderate or light in intensity

Examples of activity

Light Activity

ModerateActivity

VigorousActivity

• Walking or playing ball with your kids• Gardening • Yoga, Tai Chi, or easy stretching

• Water aerobics, brisk walking, or hiking• Cycling, swimming, or down hill skiing

• Cross-country skiing• Fast dancing, aerobics class, or jogging• Running marathons or playing hockey

But is yoga and gardening enough?

Being active means doing a variety of movements

• Endurance activities

• Strength activities

• Flexibility activities

Move it all around…

• Stand up

Fitness and Health

Being active:• Reduces your risk of cancer and

other diseases such as heart disease and diabetes.

• Keeps your heart healthy.

• Makes your bones and muscles stronger.

• Helps you feel better about yourself.

Get Active. Your Way. Everyday.

Source: Health Canada, Canada’s Physical Activity Guide

Goals to work towardsCanadian Physical Activity Guidelines

recommend:

Children and Youth (5-17yrs)• At least 60 minutes of moderate to vigorous

intensity physical activity each day.

This should include:• Vigorous intensity activities at least 3 days per

week• Activities that strengthen muscle and bone at

least 3 times per week

Goals to work towards

Canada’s Physical Activity Guiderecommends:

Adults (18+) • At least 150 minutes of moderate to

vigorous-intensity aerobic physical activity per week in bouts of 10 minutes or more.

• It is also beneficial to add muscle and bone strengthening activities at least 2 times per week.

BUT… how do I fit physical activity into my busy life?

• Avoid the elevator. Take the stairs.

• Take a walk at lunch.

• Don’t drive to work… even taking transit helps.

• Stretch throughout the day.

• Walk to a co-worker’s office – don’t just email.

• Make play-time with your kids physical.

• Make physical activity a social thing.

Step up to the challenge and reduce your cancer risk!

www.cancer.ca/stepbystep

For the most up-to-date information:

• visit www.cancer.ca

• call the Canadian Cancer Society Cancer Information Service at 1 888 939-3333

Thank you!Presentation prepared by:

Canadian Cancer Society, Ontario Division, Public Affairs, PreventionJune 2010