By
Get Going!
Studies suggest that colorectal cancer survivors who do a moderate amount of exercise each week may cut their risk of recurrence to half that of sedentary survivors and may also reduce their risk of death. In fact, evidence is mounting that exercise may help patients diagnosed with many types of cancer.
To get the benefits, survivors should get moving to the equivalent of 18 “MET-hours” a week. (One MET-hour is the amount of energy a person burns while sitting quietly for one hour.)
But how much exercise is 18 MET-hours? Not a lot. Here’s how to get your 18 MET-hours and lower your risk.
|
ACTIVITY |
HOURS NEEDED |
|
JOGGING (12-minute mile) |
2.5 |
|
RUNNING (8-minute mile) |
1.5 |
|
WALKING at moderate pace (2.5 miles per hour) |
6 |
|
WALKING at brisk pace (3-3.9 miles per hour) |
4.5 |
|
TENNIS |
2.5 |
|
LAP SWIMMING |
2.5 |
|
BICYCLING |
2.5 |
|
YOGA, STRETCHING |
4.5-7 |
|
CALISTHENICS with light-to-moderate effort |
5 |
|
WEIGHT LIFTING |
3 |
|
HOUSE CLEANING |
5-6 |
|
LAWN MOWING |
3-3.25 |
|
GOLF while carrying clubs and walking |
4 |
|
GOLF with motorized cart |
6 |
|
TAI CHI |
4.5 |
| COMPETITIVE ROWING OR CANOEING |
1.5 |
Source:
The Compendium of Physical Activities Tracking Guide, 2002