Physical Activity - 15-minute exercise

According to our recent survey conducted amongst local employees on barriers to a healthy lifestyle, lack of time is the most common identified barrier to getting active. In fact, you don't have to spend an hour in the gym to be physically active. So don't worry if you do not have much spare time!

Remember that to reduce our risk of cancer WCRF HK recommends we all take no less than 30 minutes of moderate activity every day. But did you know that it doesn’t all have to be in one go? Being active in 15-minute slots (or even 10-minute ones) a few times a day will still be beneficial to your health.

Getting started
Start slowly, and gradually build up the time you spend being active. It will seem less scary that way and you will soon feel the benefits.

Workout ideas
Here we share some 15-minute suggestions for building up your level of activity and reducing your cancer risk.

1. Why not take a short, brisk walk after lunch to work it off? If you are feeling adventurous you could try a short jog or a combination or jogging and walking.

2. Do a mini activity circuit in your living room. Try the following:

• Lunges to right leg (60 seconds), followed by left leg (60 seconds)
• Back raise (60 seconds)
• Sit-ups (60 seconds)
• Arm curl (60 seconds)
• Rest (60 seconds)

If being active is new to you, start by going through these exercises once, then build up your fitness so you can repeat three or more times.

To learn more simple exercise ideas at home, read our "Eat Right Live Bright" newsletter.

3. If you enjoy watching TV, you can do step-ups or marching as you watch. You will be surprised at how long you can keep going.

4. Play lively music as you clean the house and make your cleaning routine more energetic than usual. The faster you clean, the more calories you’ll burn and the housework will be over sooner.

5. Treat exercises as activities of your family or social gathering. Have fun with your family and friends to keep you motivated. Why not try our Beat the Banana Run which helps keep your physical activity routine interesting?