Physical activity

A healthy body weight and regular physical activity reduces the risk of kidney, endometrial, bowel and breast cancers. They also help you feel better by giving you more energy and vitality. How much physical activity do you need? Walking is great exercise. You do not have to join a gym to be more active. Choose activities you enjoy, and those that fit into your routine.

Being active, like healthy eating, needs some thought each day and is a lifetime activity. Every little extra effort adds up to make a real difference to your health and wellbeing, and it is often fun, too.

Remember:
if you are inactive, any increase in activity is beneficial
be active every day in as many ways as you can
for good general health, do at least 30 minutes of moderate activity daily (such as walking) on most days
to reduce your cancer risk, do one hour of moderate activity or 30 minutes of vigorous activity (such as jogging or cycling) daily

Are you overweight?
Being overweight is having a Body Mass Index (BMI) over 25, or a waist measurement over 80cm for women or 90cm for men. Use a tape measure to find out your waist measurement (at the navel for men, and around the narrowest point for women).

What's your Body Mass Index (BMI)?
Your BMI is a measure of your weight for height. Calculate your BMI by dividing your weight in kilograms by your height in metres squared.

Calculating BMI

Example: weight 70kg - height 170cm (1.7m)   70kg BMI = ___________ ....1.7m x 1.7m 70 BMI = ___________ 2.89 BMI = 24.2

Underweight (BMI under 18.5)
This BMI is under the optimum weight for height. You could probably afford to gain a little weight, but you should discuss this with your GP first.

This is a normal situation if you eat a healthy diet, and are active and energetic. However, being underweight can also be a sign of a problem and often occurs during treatment for cancer. You should talk to your GP to investigate this fully.

Healthy weight (BMI between 18.5 and 24.9)
This BMI range is a healthy weight for height. Eating a balanced eating pattern and leading a physically active lifestyle can help maintain a healthy weight.

Overweight (BMI 25 and over)
This BMI range is over the optimum weight for height. Being overweight is a risk factor for many health problems. Since BMI does not directly measure body fat, it is possible to be overweight but not obese. If you are concerned about being overweight you should talk to your GP or dietitian first.

Obese (BMI of 30 and over)
This BMI range is over the optimum weight for height. Obesity is a risk factor for some cancers and other health problems like heart disease, so talk to your GP or dietitian to help you achieve a healthier weight.

Diets are not the answer to healthy weight loss
Diets do not work. Strict diets usually result in weight regain because you cannot keep them going. It is far better to make moderate changes that will last you for a lifetime.

Be realistic about the changes you make and do it gradually so you can stick to the improvements you make. You can still enjoy the treats you love occasionally. But keeping to a healthy eating plan most of the time will help you to look and feel good.

For more information call The Cancer Council Helpline 13 11 20