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Physical activity

People who are more physically active, have a lower risk of bowel cancer. Being active can help you keep to a healthy body weight and helps to make you feel good.  

Aim for at least 30 minutes of physical activity five times a week. If you don’t do much physical activity, try starting with 10 minutes and increase the time gradually.  

Physical activity doesn’t have to mean working out in a gym. There are many ways that you can be more active in your daily life. For example:  

  • taking the stairs instead of the lift or escalator 
  • walking to the shops 
  • doing the housework 
  • walking the dog 
  • getting off the bus a few stops earlier 

Wearing a fitness monitor or using a phone app to count the number of steps you take could encourage you to walk further. 

Try swapping less active hobbies like watching TV or reading for things like: 

  • dancing 
  • swimming 
  • hiking 
  • cycling 
  • yoga 

Try to spend less time sitting down. If you have an office job, try not to sit for longer than one hour at a time, stand up while talking on the phone and take a walk at lunchtime if you can.  

Remember, if you miss a few days, don't give up. You can start again tomorrow.  

If you’re very overweight, or have health problems, speak to your GP before beginning a weight management and exercise programme.  

Find out more at nhs.uk/live-well.

 Download our Simple steps for good bowel health booklet

Updated August 2024

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