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The cancer fighter: Exercise made easy

By Julia Oyefunke Fortune

Last week I left off with a list of possible excuses for not exercising and a promise to dispel those excuses by continuing to answer the list of questions I posed. Let’s continue with question 3:

What is your current level of exercise?

Zero, 1 hour/week, 20 min 2 – 3 days/week;     20 min/day (6 days), 30 min or more/day (6 days).

If you are exercising at all then you fall into answers b –  e and that’s ok to excellent depending on where your level is at.  According to Cancer Research UK even moderate exercise is enough to reduce the risk of several types of cancer.  Below is an excerpt from the article:

“By being physically active, you can reduce the risk of breast, bowel and womb cancer. Keeping active could help to prevent more than 3,000 cases of cancer in the UK every year.

Just 30 minutes of moderate activity a day, five days a week, can have a positive effect on your health. And the more active you are, the more you can reduce your risk of cancer.

Moderate activity doesn’t have to cost you money or too much time. It includes anything that leaves you warm and slightly out of breath, such as brisk walking, gardening, dancing or housework.

Even small bits of activity are beneficial, and can add up over the course of a day. It sounds like a cliché, but you can increase the amount of activity you do by making small changes like taking the stairs instead of the lift, or walking some of the way to work, school or the shops. Even if you have been inactive for years, becoming more active now will have a positive effect on your health.”

For more information about the organization and to read the complete article visit the following link:

I highlighted some of this article to illustrate that with a little creativity moderate exercise is achievable in the home and the workplace – no excuses, get out and start exercising. Let’s look at question 4:

What do you consider proper exercise?

This is an important question for you to answer because understanding what exercise and how to incorporate it into your schedule.  Again look at the above article.  You don’t need a gym or a track to get fit.  All of us have busy lifestyles so look at what you’re doing and modify it to an exercise routine.

If you work at a desk, get a set of smart bells (5 lb. or so) and use them to stretch or do isometrics to tone.  When taking the stairs, quicken your pace a little and feel your heart rate increase.   If you like watching TV, do sit ups and pushups or get a treadmill.  It’s amazing what is available just by opening your mind to possibilities.

On to questions 5 and 6:

Where and when do you exercise?

Hopefully by now you can see that the trend here is to abandon the excuses and adopt the attitude that “I need to exercise and I can exercise anywhere and anytime”.  And this is place where you really need to be: knowing that you can be free to shape up and trim down with no restrictions.

Next week I will cover the four remaining questions dealing with some lifestyle choices and how they affect your workout, lifestyle, and health.  Until then – stay healthy!

You can read more about exercise in my book “Chronicles of a Cancer Survivor”. Available at Glendora International Bookstores –  Ikoyi, Alausa-Ikeja & Abuja; All correspondence to

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