Anticancer 7-Day Fitness Kickstart
Day 1: Setting Realistic Fitness Goals
Congratulations on beginning the Anticancer Lifestyle Program’s 7-Day Fitness Kickstart! Today marks the start of an exciting adventure toward a fitter and more vibrant you. Learn more about what we’ll cover today in Peter’s short video below:
Here’s what’s on the agenda for Day 1:
REFLECT
Engaging in different types of exercise contributes to your overall fitness level. Physical activity has been shown to decrease the risk of cancer, cancer recurrence, and chronic illness.
The list of physical, mental, and emotional benefits of exercise is long. Besides reducing cancer risk, regular exercise can also help you manage stress, help you sleep better, feel more energetic, and improve your mood. Movement breaks during work can help you improve your focus, mental clarity, and overall productivity.
Speaking generally, most of us want to exercise to lose weight, feel more fit, and live healthier lives, but those are vague goals that may not feed inspiration long-term.
Reflect on your current fitness level and habits. What have you noticed about your fitness that you would like to change? Is your goal to walk up your stairs without panting? To carry heavy groceries without feeling arm and back strain? To be comfortable carrying a backpack? To run a 5K?
Write down two fitness goals you’d like to achieve in the next six months.
REVIEW
Review the Anticancer Lifestyle Pyramid. This pyramid can help you visualize the types and amounts of exercise you need to be more fit:
At the top of the pyramid (ie, the smallest part) you will see sedentary behaviors. The goal is to limit these activities and instead favor the types of activity you see at the base of the pyramid, which include the activities of daily life and incorporating movement breaks throughout each day. Remember that ALL movement counts!
There are many ways to increase your activity level in daily life. Here are some ideas to consider:
- Park far from the store or work entrance.
- Walk upstairs instead of taking the elevator.
- Do basic stretches while sitting in your chair.
- If you have a dog, take the dog for walks more frequently or schedule walks with a friend.
- Squeeze a ball or lift light weights while on the phone or watching TV.
- March in place while waiting in line.
- Mowing, raking, shoveling, vacuuming, house cleaning, and gardening are all terrific conditioning activities! Remember to consider safety and be careful not to exceed your physical limits.
IDENTIFY AND COMMIT
Identify at least two specific ways you can safely increase the intensity or duration of your daily activities.
Commit to increasing the intensity of those two daily activities. Print and fill out the daily activity log from the National Institutes of Health.
Remember, ALL movement matters and can improve your well-being. Increasing your activity level is not an all-or-nothing proposition. Take it –literally– one step at a time.
Tomorrow, we are going to look at some ways to increase your cardiovascular fitness. Be sure to check your inbox!
Bonus
Dr. Martha Eddy’s 4-Minute Lymph Workout
This popular quick set of exercises will get your blood moving and stimulate your lymph system.
Bonus
Ten Minutes of Stretches
You can do these anytime while seated. It’s a great way to take a break at work and re-energize.