Exercise is a proven way to lower your risk of cancer, but it can be challenging to find the time for it. Our trainer Lisa Ross offers these 10 practical tips for incorporating exercise into each week. Please remember it’s always advisable to check with your physician prior to starting an exercise program.
· Look at your week and plan for when you can exercise. It can help to have a plan A, B and C for when and how you will fit in exercise.
· Exercise is cumulative. Our goal is to move toward 150 minutes of cardiovascular exercise a week. This might be 30 minutes a day, 5 days a week or 20 minutes a day every day. If you don't have the time or the endurance, try 10 minutes of exercise two to three times a day.
· Feel time pressed? Don’t have access to a gym (or don’t prefer a gym setting)? Walk in your neighborhood. Or, turn on your favorite music and walk or dance inside.
· Take advantage of time while you are waiting, such as when your kids are at sports practice or while you wait to pick them up from school. Walking may be a good choice during these in between times.
· Stay prepared for opportunities to exercise by wearing comfortable clothes and shoes or keeping a change of clothes in your car.
· Park farther from your destination and take the stairs when possible.
· Plan for strength training exercises by having an exercise band. They are lightweight and easy to transport.
· Try bodyweight exercises such as squats, lunges, pushups or wall pushups. Stretching and core can be done with no equipment!
· Fit in standing balance exercises any time throughout your day, including while you wait for your coffee to brew or when you’re on a conference call at work.
· Know what strategies help you succeed. Do you enjoy exercising with a group or a friend? Do you respond to having a reward for your efforts? Build these into your plan!