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Did you know that you can lower your risk of cancer by being physically active every day, so why not add Relay to your list of ways to get active. You may be a beginner, so a great way to get ready for Relay is taking daily walks, no matter how long or short they are every little bit helps. 

Studies show, nearly one third of all cancers are caused by being overweight, not eating well and being physically inactive - increasing your risk of bowel cancer and breast cancer, and possibily prostate, uterine and lunch cancer. However, by doing exercise you can lower your cancer risk as it regulates hormones such as insulin-like growth factor and oestrogen, and it can also affect the speed that food passes through the bowel, reducing contact with any potential carcinogens. 

Exercise helps you maintain a healthy body weight, can improve your energy levels and feelings of wellbeing.

Exercise is one of the best things you can do for yourself

The more exercise you do the better can reduce your cancer risk, as your fitness improves increase how much you exercise, aiming for at least 60 minutes of moderate activity a day or 30 minutes of vigorous activity every day. Vigorous physical activity includes any activity that makes you ‘huff and puff’, such as fast swimming, cycling or jogging.

If you're a beginner, it doesn’t have to be continuous; three x 10 minutes sessions are also good. Each activity session should last at least 10 minutes. As you improve, put together at least 30 minutes of moderate intensity exercise on most, if not all, days of the week. Moderate exercise includes any activity in which you can still hold a conversation, such as brisk walking.

Exercise: getting started

If you're new to exercise or haven't done any for a while, going too hard to early can cause pain and injury, so it's best to start slowly. 


  • Do exercise with your friends, they not only give you company but also motivation.
  • Plan ahead: think of movement as an opportunity, and opt to walk to more places, even just getting off at the bus or train stop before is great for moving more.  
  • Challenge yourself and set goals to build up your exercise levels.
  • Don't forgot to be SunSmart when exercising outdoors. 
  • Remember to drink water before, during and after your exercise.

Eating healthy and doing more exercise requires some thought and planning each day, it also needs to be kept up over a lifetime to maintain a healthy lifestyle. Regular exercise will give you extra energy, reduce your chance of developing cancer, improve your sleeping patterns and generally make you feel better.

If you have any concerns or questions, please contact your doctor.

More information? 

Cancer Council 13 11 20
Information and support for you and your family for the cost of a local call anywhere in Australia.

Cancer Council Australia website
Nutrition and physical activity