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Cancer Screening - Advanced Understanding
About half of cancer deaths could be avoided with healthy lifestyle choices. Lower your risk by not smoking, by staying at a healthy weight through eating right and being active, and by getting recommended cancer screenings.
What if you could feel good, look better, and save money, all while reducing your risk of cancer, heart disease, and diabetes? You can! Increasing your daily physical activity will do this and more. Arid best of all, being active for just minutes a day can add years to your life. Research has proven that we´ve all benefit from being active, regardless of age. People who are active tire loss stressed, live healthier lives, and have lower medical costs.
Do you think there's no time to be active? Think physical activity is boring or it's just too hard?
Think again. This booklet will clear up the facts about physical activity and give you tips for making yourself, your family, and your community healthier. You'll see that you can benefit from easy activities like walking arid housework. Best of all, you'll see there are smart steps you can take now, because its never too late to feel better!
American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention
To help you make healthier choices and stay well, the American Cancer Society has developed recommendations for nutrition and physical activity based on the latest scientific research.
Recommendations for individual choices
2. Adopt a physically active lifestyle.
3. Eat a healthy diet, with an emphasis on plant sources.
4. If you drink alcoholic beverages, set limits.
Have fun and be fit.
You can be active by walking briskly, swimming, gardening, doing housework, and even dancing! The more you do, the better it is for your health. If you have children, be active with them.
Moderate activity is anything that makes you breathe as hard as you do during a brisk walk. During moderate activities, you'll notice a slight increase in heart rate and breathing, but you probably won't break a sweat. Moderate activities might include dancing, doubles tennis, or pushing a lawn mower.
Vigorous activities are performed at a higher intensity. They cause an increased heart rate, sweating, and a faster breathing rate. Examples include jogging, singles tennis, digging, and other heavy manual labor.
Activities that improve strength and flexibility, such as weight lifting, stretching, or yoga, are also beneficial.
Recommendation for community action
Communities should work to create a healthy environment that helps people eat right, be more active, and stay well. Your community can:
Increase access to healthy food choices in schools, worksites, and throughout the community.
Provide safe and enjoyably places for physical activity, transportation, and recreation.
So how much activity should you be doing? That depends on you.
Choose your game
It's important to enjoy what you're doing so you won't get bored or think of physical activity as a chore. To help you choose the activity that's right for you, ask yourself these questions:
Do you like to be social, or would you prefer time to yourself?
Do you need to get energized or wind down?
Are you goal-oriented, or do you like to stay flexible?
Do you want to get away from it all or get involved?
To get involved in the community, consider building homes for the disadvantaged, taking part in charily walks and runs, helping an elderly neighbor with yard work, or tidying up a local school.
Don't think you have time to add physical activity to your day? Consider simple substitutions. Think about how much time you spend sitting, versus being active. Are there ways to replace sitting with moving? For instance:
Whether you set aside time to exercise or do short bursts of activity throughout your day, the most important thing is to get up and get moving.
Strike a balance.
Ads for expensive exercise equipment and special diets can make healthy living look complicated. But the truth is there's no secret to getting to a healthy weight. It is as simple as balancing the calories you eat with the calories you burn. When that doesn't happen, you gain weight.
Remember that everything you eat contains calories, and everything you do uses calories. For example, if you weigh 150 pounds and are active, you need 2,250 calories per day to maintain this weight, versus 1,950 calories if you are sedentary.
It helps to know that one pound of body fat equals 3,500 calories. That means that to lose 1 pound per week, you need to create a "deficit" of 500 calories per day. You can do this by eating 250 fewer calories a day and burning an extra 250 calories through physical activity (e.g., walking 2.5 miles).
Youth on the move
It's as important for kids to be active as it is for adults. In fact, the American Cancer Society recommends that kids do more. They need at least 60 minutes of moderate to vigorous activity on 5 or more days a week.
Yet most young people do not meet this minimum recommendation, and are likely to become sedentary adults. This means they'll have greater risk for diabetes, cancer, and heart disease. What can you do about it?
Look for chances to encourage kids to be active, even if it's just a quick game of hide and seek, or a pickup basketball game. Kids develop habits early in life, and you can help give them a healthy start.
Tips for parents
As your kids get older, it can become harder to find time to be active together. Post a list to remind the family of activities that can be enjoyed together, such as hiking, biking, gardening, skating, swimming, and canoeing.
Tips for the stroller set
Don't have a child of your own? Borrow one from friends or family and give parents a needed break. Or volunteer with a youth sports or recreation program.
By following a few practical guidelines, you can ensure that your physical activity is fun and safe.
When being active outdoors:
Sunscreen isn't recommended for babies younger than 6 months old. So protect them with appropriate clothing, as you would an older child, and keep them in the shade.
If you have lightheadedness, chest pain, extreme tiredness, nausea, or moderate to severe muscle or joint pain, stop exercising and call your doctor.
What to do if you are injured
If the injury is serious, seek medical care right away. See your doctor if:
If your injury is not serious, follow the RICE principle:
A step in the right direction
Leading a physically active life requires making the choice not to be sedentary. Unfortunately, the communities in which we live, work, and go to school can make this difficult. The lack of sidewalks and recreational facilities and a community design that promotes driving instead of walking and biking are just a couple of the obstacles. And it doesn't help that when budgets are tight, school physical education programs and bike paths are often among the first things to get cut.
Still, there are steps you can take to make your community an easier place in which to be active.
Do you live in a walk able community? Can you walk or bike to recreation facilities, parks, or trails? If not, why not? Does your community need sidewalks, crosswalks, or traffic lights to make it safer for walking? Let your local transportation, planning, or zoning boards know your concerns. And contact your police department about speeding cars or crime.
Talk with your employer about adding physical activity programs as a health benefit and to help you stay well. Encourage your employer to provide on-site exercise facilities, or work with insurance providers and local health clubs to get discounts. Join your co-workers in community-based walks and runs.
Many schools no longer have daily physical education requirements and recess for students. You can work with your local school board or parent-teacher-student organization to address these concerns. You can also advocate to make school resources, like gyms, available to the community before or after school hours.
Good for you! You´ve taken the first step toward being more active - becoming informed. Remember that physical activity is only one part of a healthy lifestyle and staying well. Eating a healthy diet is also important. A diet that includes at least 5 servings of vegetables and fruits each day, whole-grain foods, and that is low in animal fats and processed foods provides the right balance to physical activity. With these smart steps, you'll look forward.