Adopt a Physically Active Lifestyle

Adults: Engage in at least moderate activity for 30 minutes or more on 5 or more days of the week; 45 minutes or more of moderate to vigorous activity on 5 or more days per week may further reduce the risk of breast and colon cancer.

Children and adolescents: Engage in at least 60 minutes per day of moderate-to-vigorous physical activity for at least 5 days per week.

  • Maintain a healthful weight throughout life.
  • Balance caloric intake with physical activity.
  • Lose weight if currently overweight or obese.

If you drink alcoholic beverages, limit consumption.

People who drink alcohol should limit their intake to no more than 2 drinks per day for men and 1 drink a day for women. The recommended limit is lower for women because of their smaller body size and slower metabolism of alcohol. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80 proof distilled spirits.

Helpful Ways to Be More Active

  • Use stairs rather than an elevator.
  • If you can, walk or bike to your destination.
  • Exercise at lunch with your workmates, family, or friends.
  • Take a 10-minute exercise break at work to stretch or take a quick walk.
  • Walk to visit co-workers instead of sending an email.
  • Go dancing with your spouse or friends.
  • Plan active vacations rather than only driving trips.
  • Wear a pedometer every day and watch your daily steps increase.
  • Join a sports team.
  • Use a stationary bicycle while watching TV.

Plan your exercise routine to gradually increase the days per week and minutes per session.