Physical activity and cancer



Being physically active is one of the most important things you can do to reduce your risk of cancer, especially bowel cancer. People who are physically active may also lower their risk of breast, endometrial (lining of the womb), lung, pancreatic and ovarian cancers.

Being active can also help to prevent heart disease and diabetes, as well as maintain a healthy body weight. Being overweight or obese is also a risk factor for several major cancers.

In addition, physical activity can help you feel better by giving you more energy and vitality. The environment can benefit from your activity too if you leave your car at home and walk or cycle!

How much should I be doing?
The National Physical Activity Guidelines recommend:

  • Think of movement as an opportunity, not an inconvenience
  • Be active every day in as many ways as you can
  • Put together at least 30 minutes of moderate intensity physical activity (like walking) on most, if not every day of the week
  • You should also undertake some regular vigorous exercise, if you can, for added health and fitness.

Protecting against cancer
For cancer prevention, the scientific evidence suggests the more physical activity the better. Research now suggests that 60 minutes or more of moderate activity (like brisk walking, mowing the lawn or medium-paced swimming) or 30 minutes or more of vigorous activity (like aerobics, jogging or fast cycling) daily may be best to reduce your risk of cancer.

If you have a medical condition or you are unsure about your health, ask your doctor’s advice before starting vigorous activities.

Walking is great exercise. You don’t have to join a gym to be more active. Choose activities you enjoy, and those that fit into your routine. If you are inactive, any increase in activity is beneficial.

Is wearing a pedometer helpful?
Pedometers are easy to use and can tell you how many steps you have taken and how far you have walked. Knowing your step count can help you stay motivated and give you feedback on if you are achieving your goals.

A good target to aim for is 10 000 steps a day. The figure of 10 000 is based on an average level of incidental physical activity of around 7000 steps plus an additional 30 minutes moderate exercise, another 3000 steps. Remember every step counts, so increase your steps gradually towards your goal.

Tips for being more active

  • Go for a stroll at lunchtime.
  • Have some active fun such as bike riding, ball games or join a sporting team.
  • Walk with a friend or join a walking group.
  • Take a dancing class.
  • Try an exercise class at the gym.

Don’t forget that being more active in everyday tasks can increase your overall level of physical activity too! This is called incidental activity and it can help to significantly increase the number of steps you do each day and the amount of energy you burn (which in turn helps maintain your body weight).

  • Take the stairs, not the lift.
  • Get off the bus/train one stop earlier and walk.
  • Walk over and talk to your colleagues instead of sending an email.
  • Park further away from your destination and walk the rest of the way.
  • While watching television, do some simple stretching exercises.
  • Do more vigorous housework like vacuuming or mowing the lawn.

Download the  Physical Activity and Cancer Position Statement here.

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Instructions for downloading and reading EPUB files

Apple devices

The iBooks application must be installed on your Apple device before you can read the EPUB.
Different ways to download an EPUB file to your Apple device:

  • email EPUB files to yourself and transfer the attachment to iBooks.
  • copy EPUB files into DropBox (or a similar service) and use the DropBox app to send them to iBooks.
  • open EPUB files directly from Mobile Safari and open them in iBooks, where they are saved automatically by downloading the EPUB from the website.

Need more help? Visit: http://support.apple.com/kb/HT4059

Kobo

To download an EPUB file to your Kobo from a Windows computer:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • select “Open folder to view files” to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

To download an EPUB to your Kobo from a Mac:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • open your “Finder” application.
  • select “Kobo eReader” from the listed devices to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, probably in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

Turn on your Kobo and your EPUB will be located in “eBooks”, while a PDF will be located in “Documents”.
Need more information? Visit: http://www.kobo.com/help/koboaura/response/?id=3784&type=3

Sony Reader

To download an EPUB file on your Sony Reader™:

  • ensure you have already installed the Reader™ Library for PC/Mac software
  • select the eBook you want from our website and click the link to download it.
  • connect the Reader™ to your computer.
  • open the Reader™ Library software and click “Library” in the left-hand pane and select the eBook to view it.

Need more help? Visit: https://au.readerstore.sony.com/apps_and_devices/

Amazon Kindle 2nd Generation devices

EPUB files can’t be read on the Amazon Kindle™. However, like most eReaders, Kindle™ 2nd Generation devices are able to display PDFs. We recommend that you download the PDF version of this booklet if you would like to read it on a Kindle™.
To transfer a PDF to your Kindle™ via USB cable from your computer or Mac:

  • download the PDF directly onto your computer.
  • connect the USB cable to your computer’s USB port, and the micro USB end of the cable to your Kindle™. Note: the Kindle™ won’t be available as a reading device while it is connected to your computer until it has been disconnected.
  • open the Kindle™ drive and several folders will appear inside. The “Documents” folder is where you will need to copy or drag the PDF to.
  • safely eject your Kindle™ from your computer and unplug the USB cable. Your content will appear on the Home Screen.

Kindle also provides a Kindle Personal Documents Service that allows users to send documents as an attachment directly to your eReader. For more information on this service, visit http://www.amazon.com/gp/help/customer/display.html/ref=help_search_1-1?ie=UTF8&nodeId=200767340&qid=1395967989&sr=1-1
For more information on accessing a PDF on your Kindle™, visit www.amazon.com/manageyourkindle, log in to your account and click on Personal Document Settings.
Need more help? Visit https://www.amazon.com/gp/help/customer/display.html?nodeId=200375630

Android and PC

You can also download and open eBooks on Android devices and PCs with appropriate apps or software installed. Suitable eReader apps for Android include Google Play Books, FBReader and Moon+ Reader. Suitable software for PCs include Calibre and Adobe Digital Editions.