September sees adults getting back to their regular routines at work – routines that often involve a lot of sitting.
Canadian adults are sedentary for nearly 70 per cent of their waking hours. More of us work at a desk and choose activities that involve a lot of sitting, like watching TV and playing games.
The problem with sedentary behaviour is that it contributes to weight gain – and being overweight and obese increases your risk of developing cancer.
Research has shown that just 30 minutes of moderate daily activity can protect you against colorectal, breast and uterine cancers.
It’s important to note, however, that you can still be at an increased risk of developing cancer even if you do exercise regularly, but then spend the rest of your day sitting.
That’s why you should take frequent, short breaks from sitting – standing or moving for just two to three minutes at a time can be beneficial.
Here are some Canadian Cancer Society tips to help you move more and sit less, both at home and your workplace:
• If you haven’t been physically active for quite a while, ask your doctor to suggest activities that suit your age, fitness level and general health, as well as any activities you should avoid.
• Take hourly breaks from sitting at work. Set an alarm, then stand up and stretch.
• Walk around or stand while you’re talking on the phone at work.
• Start an activity club at work. It can be as simple as going for a walk over the lunch hour.
• Schedule your activities. Pick a time and place, and invite a friend who can help keep you on track.
• Turn physical activity into a social event. Go to the park with a group of friends and a Frisbee. Invite the neighbours and their kids over to play ball hockey or basketball. And don’t just watch your kids play – join them in games of tag or soccer.
• Swap 30 minutes of television for a 30-minute walk each day.
• Walk or ride your bike to work; if you live too far to be an active commuter, choose to park a few blocks away and walk the rest of the way to your office.
For more cancer prevention tips, please visit the Canadian Cancer Society online at cancer.ca.
