~ Healthy Advice from PMGH – Reducing your Cancer Risk – Part 3 of 7 – Maintain a healthy weight and be physically active ~

Take charge of your health and reduce your cancer risk. Simple lifestyle changes can make a big difference. It is important to get regular health check ups at your local urban health clinic to rule out any health concerns you may have.
3. Maintain a healthy weight and be physically active
Why is physical activity important?
Regular physical activity is important for good health, and it’s especially important if you’re trying to lose weight or to maintain a healthy weight.
When losing weight, more physical activity increases the number of calories your body uses for energy or “burns off.” The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss.
Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity. Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone. In addition to helping you control your weight, physical activity on its own might lower the risk of breast cancer and colon cancer.
Physical activity also helps to –
– Maintain weight.
– Reduce high blood pressure.
– Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
– Reduce arthritis pain and associated disability.
– Reduce risk for osteoporosis and falls.
– Reduce symptoms of depression and anxiety.
Adults who participate in any amount of physical activity gain some health benefits. But for substantial health benefits, strive to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic physical activity. You can also do a combination of moderate and vigorous activity. As a general goal, include at least 30 minutes of physical activity in your daily routine — and if you can do more, even better.
Knowing your Body Mass Index (BMI) is always a good start to understanding if you are overweight, underweight or in a healthy weight range. While the BMI will give you an estimate, every person’s body is different, and it is important to remember the BMI does not apply to pregnant women. Your BMI is useful to know because if your weight increases or decreases outside of the ideal range, your health risks may increase.
Please click on the link to check your BMI…
http://www.heartfoundation.org.au/healthy-eating/Pages/bmi-calculator.aspx
How do I calculate my BMI?
Choose your gender and preferred unit of measurement using the calculator. Then use the sliders to enter your height and weight. Click on ‘calculate’ to work out your BMI and see what your result could mean.
How accurate is BMI?
The BMI is a useful measurement for most people over 18. However there are some limitations to be aware of as it may be influenced by age, gender and ethnicity. Speak to your doctor about your weight. If you’re pregnant, the BMI does not apply.
Missed posts 1and 2? Let us know and we will repost it for you. Please let us know if you have any questions and we will do our best to answer these for you.
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