Participation in regular physical activity can help reduce your risk of certain cancers, including colon, breast, lung, kidney, endometrium and prostate. The American Cancer Society advises participating in at least 30 minutes of moderate to vigorous exercise on five or more days of the week. For increased health benefits, 45 to 60 minutes of exercise should be performed. The American Cancer Society says exercises should be above and beyond your usual activities of daily living.
Moderate Intensity Exercises
The American Institute for Cancer Research defines moderate intensity exercise as activities that slightly increase heart rate and make you breathe more deeply. Moderate intensity exercises include walking, canoeing, dancing, golfing, downhill skiing, volleyball, lawn and garden maintenance, mowing the lawn, farming and custodial work. Performing these activities regularly can help you maintain a healthy weight and may help you prevent cancer.
Vigorous Intensity Exercises
Vigorous intensity exercises increase your heart rate and warm your body to a point of sweating and heavy breathing, according to the American Institute for Cancer Research. The American Cancer Society lists running, martial arts, jumping rope, swimming, soccer, cross-country skiing, masonry, carpentry and heavy manual labor as vigorous intensity exercises that can help prevent cancer.
Additional Physical Activities
The American Cancer Society recommends additional physical activities, such as joining a sports team, taking the stairs in lieu of the elevator, walking or biking to your destination, and using a treadmill or stationary bicycle while watching television to help you become more active and reduce your risk of cancer. According to the American Cancer Society, other tips include include exercising during your lunch break, planning active vacations and using a pedometer to track your daily steps.
