Move more, sit less

Not enough physical activity and too much sitting increases your cancer risk. Aim for 30 minutes of activity every day and take frequent, short breaks from sitting.

Be less sedentary and move more throughout the day

Working out in a gym or playing a sport is great, but being active is about so much more than that. Think of it as how you can use your muscles more in your everyday life. If you drive to work, sit at a desk all day and use all the conveniences of modern life, you probably need to move more.

Making the time to be active with our busy lives can be challenging, but start with 10 minutes and try to build up to at least half an hour of activity a day. Some activity is better than none. And if you spend a lot of time sitting, set reminders to stand up and stretch.

When you think of your day in these terms, it’s easier to get active – it doesn’t have to be expensive or inconvenient. And regular physical activity can help control weight, boost your mood and improve sleep too!

A family riding bikes on a path in the forest

Physical activity can protect you from which types of cancer?

At least 30 minutes of moderate activity a day that gets your heart going can make a difference.

A person exercising in a swimming pool

How much physical activity should adults get daily?

It's good to be active in different ways, including vigorous and moderate activities and strengthening exercises.

Two children playing hopscotch

How much physical activity should children get daily?

It’s good for kids’ bodies to get a variety of activity throughout the day and start being active at a young age.

Person typing on a computer at a desk in an office

How sedentary behaviour increases your risk of cancer

A growing body of evidence supports a link between sedentary behaviour and an increased risk of colorectal cancer.

Do you like to move it, move it?