Reduce Your Cancer Risk: Start Walking
We all know making healthy lifestyle changes
can help reduce your risk of cancer. But how easy
is it to make a change? It may be as easy as putting
on sneakers.
The American Cancer Society recommends daily,
moderate physical activity to stay healthy. One
of the most popular forms of moderate exercise
is walking. It’s easy to do, doesn’t
require any special equipment and you can do it
almost anywhere.
Walking for only 20 to 30 minutes each day can
help reduce your risk of cancer. The spring is
a great time to start a walking program and learn
about precautions you should take in the hot summer
months ahead.
Getting Started
As always, check with your doctor before starting
an exercise program. Begin by assessing your current
level of fitness. Determine how far or long you
can walk before growing tired. Cut this time or
distance in half to determine your starting point.
Gradually increase the time or distance each time
you walk.
What you wear on your feet is the key to comfort
and injury prevention. Sneakers should provide
appropriate ankle and arch support. In addition
to sneakers, wear the right clothing for the temperature.
Cold muscles tend to tighten and put you at risk
for injury. Overheating in the hot sun can put
you at risk for dehydration. Remember to apply
sunscreen if you are walking outdoors.
Where and When Should I Walk?
In the spring, any time is a good time to walk.
If temperatures are expected to be high, enjoy
the cooler temperatures of the morning or evening.
If outside isn’t an option, consider using
a treadmill at home or at a gym. Treadmills provide
instant feedback and allow you to exercise in
controlled temperatures. Your local mall might
offer a walking program that allows walkers to
exercise before business hours.
Whenever you are walking, remember to stay well-hydrated.
Carry water with you or make sure you have access
to water wherever you are walking.
How Often Should I Walk?
Adults should be moderately active for about 30
minutes each day, 5 days a week. To reduce the
risk for breast and colon cancer, a bit more exercise
is beneficial. This may need to be modified, depending
on your current physical condition and medical
history. Talk with your doctor about what is right
for you.
Exercise Precautions
If you experience any of the following symptoms,
stop walking and contact your doctor:
- Lightheadedness or dizziness
- Chest pain or pressure
- Leg weakness
- Blurred vision
- Shortness of breath that prevents you
from walking and talking at the same time
How Do I Stay With the Program?
Follow these key strategies to help you stick
with a walking program:
- Understand the benefits of exercise.
People who understand the physical and psychological
benefits of walking are more likely to stay with
their programs.
- Get a partner.
- Exercise on a schedule.
- Set realistic goals. Do not expect to
walk one mile the first day if you have not exercised
in years.
- Make exercise a priority.
- Alternate walking with another form of
exercise to prevent boredom – consider Tai
Chi, swimming or yoga.
- Gain support from family and friends.
Tell your doctor about the commitment you have
made to your health.
To find out more about Cancer Services at the
University of Pennsylvania Health System or to
meet with a cancer specialist, please contact
1-800-789-PENN (7366).
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