CANCER PREVENTION TIPS
The World Health Organization and the U.S. Department of Health and Human Services recommend that adults 18+ years of age engage in a minimum of 2.5 hours of moderate intensity physical activity per week. Children 6-17 should be active an hour or more per day in order to minimize disease risk and improve quality of life. The American Cancer Society recommends a diet high in whole grains, fruits and vegetables with moderate amounts of other foods in order to maintain a healthy weight and prevent disease. While many factors can influence the likelihood of developing cancer and other chronic diseases, choosing to be active and eating well are preventive actions that each of us can take.
Here are some proven tips that will help you feel great today and increase your likelihood of having a healthier future:
- Engage in a minimum of 2.5 hours of moderate intensity physical activity per week.
- Activities should be a minimum of 10 minutes long and can be incorporated into your daily schedule, such as a lunchtime walk.
- Remember that you do not need to break a sweat, experience fatigue or have labored breathing in order to gain benefits.
- Find motivators that work for you. Some examples include working out with a partner, setting a goal such as completing a race (many are walker-friendly) or creating a training plan and logging your progress.
- Schedule active get togethers with family and friends, such as a hike, bike ride, or game of Frisbee.
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- Eat 5 half cup servings of fruits and vegetables every day. Choose a wide variety of colors to increase the number of nutrients.
- Minimize intake of processed foods. Learn which ingredients are healthy and which are not and read labels. If it has more than 5 ingredients and/or you cannot pronounce them, it’s too processed.
- Drink more water than any other beverage.
- Learn what appropriate serving sizes look like and reduce the amount of food you eat.