Week 2: Smart Start! Add UP or Step UP

Adding UP or Stepping UP

Add UP: I will increase my daily activity 5 to 10 minutes by the end of the week.

  • Using a timer, add 1 to 2 minutes of activity each day. If you walk 20 minutes most days for example, your challenge is to walk 25-30 minutes daily by the end of the week.
  • Each week throughout the challenge continue to add minutes to your daily activity so by the end of the 12 weeks you reach the goal of 45 to 60 minutes of moderate activity on most days.

Step UP: I will increase my daily activity with 500 to 1,000 more steps by the end of the week.

  • Using a pedometer, fitness tracker, or a smart phone app, add at least 100 steps each day. If you take 2000 steps daily, for example, your challenge is to boost that to 2,500 to 3000 steps by the end of the week.
  • Each week throughout the challenge continue to add 500 to 1000 more steps until you reach the goal of 10,000 to 12,000 steps on most days.

For cancer prevention and overall good health,
AICR recommends that you be physically active as part of everyday life – walk more and sit less. Be moderately active for at least for 20 minutes a day and for increased benefits, for 45 to 60 minutes daily.

Conquer this challenge: Schedule it in and sneak it in

  • Schedule activity in your day: Plan walks and activities just like you would eating, sleeping, appointments and meetings.
  • Make every minute and step count: Sneak in a walk anytime you have a moment: before work, at break time, after dinner, waiting for someone, etc. Take advantage of every opportunity to include physical activity into your day.
  • If you’re adding up minutes: Wear a watch with a timer or use the timer on your phone. Start the timer each time you walk or are active during the day.
  • If you’re counting steps: Wear your pedometer or fitness tracker all day and note your step counts in your journal. Reliable, inexpensive pedometers, accelerometers and fitness trackers are available in sporting goods stores.

Try Mountain Climbers While Brewing Coffee!

Keep it simple – tone your abs and arms with this short kitchen counter workout.

Add Up Minutes & Steps with this Walking Workout.

Work out in the comfort of your home.

Strategies to use this week

    • Have good quality, comfortable shoes: Good shoes can help prevent injury and they don’t have to be expensive. Learn more.
    • Be accountable: Walk or work out with a friend so you are more likely to stick to your activity plan. If using apps, connect with friends and groups for support.
    • Find a furry companion: Walk with a pet or volunteer at the local shelter as a dog-walker (you get the walking without the responsibilities of dog ownership).
    • Turn up the volume: Listen to music, audio books or podcasts to keep you entertained during your activity. Find a playlist or story that’s as long as your goal for that day – whether 15, 30 or 60 minutes.
    • Dining out? Check out  Steps to better choices when eating out.

Savvy Shopping!

NAPC Cooking:  This week get tips and tools to learn how to be a savvy shopper.

Dig Deeper

Physical activity lowers risk for endometrial, colon and post-menopausal breast cancers, but it can also help you:

  • maintain a healthy weight
  • improve quality of life for cancer survivors
  • reduce risk for cardiovascular disease
  • reduce risk for type 2 diabetes
  • improve mental health and mood
  • relieve stress
  • strengthen bones and muscles
  • improve balance and prevent falls

AICR/WCRF’s new expert report, Diet, Nutrition, Physical Activity, and Cancer: A Global Perspective includes updated Recommendations for Cancer Prevention. This challenge is based on the second recommendation:

Share the good news about physical activity with friends and family!

Being physically active also helps you get to and stay a healthy weight. That’s why you will have four activity challenges during the Challenge.

Walking is a superb activity for most people and may be easily tracked either in minutes or steps. Be sure to record your progress in your journal or other log.

Learn how to support this activity recommendations with healthy eating:

11 thoughts on “Week 2: Smart Start! Add UP or Step UP”

    1. I am really impressed! I wear a pedometer daily, exercise at Silver Sneakers classes 4 hours a week, always park as far away from entrances as I can, and never ever get over 8,000 steps in a day! How do you get 10,000 steps? Do you do a designated daily walk? Thanks for any advice!

  1. I walked, did salsa dancing, and some strength training this past week. I tried to watch my calories, ate fruits, vegetables & smoothies. On Saturday I had a real burst of energy, but not so much today. I pray it will get better & I will continue the challenge!

  2. I aim for 60 minutes of anything that makes me sweat daily, never less than 30. (Took me 2 years to get up to 60 minutes) I have been skipping my warmups this winter. Today I did the warmups. It feels so good! How could I forget that.
    Thanks for the mountain climbers video.
    You are inspiring me. Thinking a good idea is to write down my daily minutes.

  3. I almost always get my 10,000 steps in every day between my job and my walking routine, but I am going to step it up by adding interval jogging to my daily routine. 🙂

  4. Since I am vegan, I’m used to eating lots of both fruits & veggies. Since I drink my meals my portions are pretty well controlled. Sometimes I’m just too tired to make my drink until 1:00 or 2:00.
    I’ve been wheelchair bound for 2 years. This week I started using my walker & walking inside the house. I’m already up to 10 min without resting. But it is hard work. No weightloss yet.

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