Can you still beat the kids in a scooter race down the street?

By Craig Sinclair, Director of Prevention, Cancer Council Victoria

During the month of March, we are setting a fitness challenge to Aussie families. We want them to get active and exercise together – whether it’s racing your kids around the garden or bike riding in the park. To encourage families to get moving, we have launched the Fit Fam Challenge – a search for Australia’s fittest family!

I participated in the Fit Fam Challenge on the weekend by challenging my kids to a race, with their choice of either a bike or a scooter, down the street.  My kids are 7 and 9 years old and up until recently, I have always been well able to keep up with them. The extra height and longer legs have really given me a competitive edge! Usually I have to hold back to allow the kids to come first. But this weekend, I realised those days are gone. The kids are gaining on me and I have to really push myself to keep up. A sign of them growing taller and stronger or perhaps a sign I need to make more time for exercise!

Whatever the reason, we had great fun getting outside together and exercising. By doing so, I know that we did something to reduce our cancer risk too.

Many people don’t realise that regular exercise is a fantastic way to reduce your cancer risk. Yet most Australians aren’t meeting the recommended physical activity guidelines, according to the latest research from the Australian Bureau of Statistics. Shockingly, around 62% of Australian adults did not meet the recommended physical activity guidelines, with a higher proportion of women not meeting the guidelines than men (64% and 60% respectively) and almost 40% of adults in Australia did no exercise in the last week.

A lack of exercise, being overweight and poor diet are just some of the factors contributing to more than 13,000 cancer deaths in Australia each year. Other factors include smoking, sun exposure and alcohol. These deaths are preventable. That’s a significant number of fathers, friends, mothers, brothers, sisters and others who don’t have to go through the pain of a cancer diagnosis or losing a loved one.

What we know is that up to one hour of moderate activity or 30 minutes of vigorous activity daily can cut your risk of cancer. ‘Moderate intensity activity’ is anything causing a slight but noticeable increase in breathing and heart rate (like brisk walking, mowing the lawn, medium-paced swimming or cycling). ‘Vigorous activity’ makes you huff and puff. It can be defined as exercise at 70% to 85% of your maximum heart rate and includes activities like football, squash, netball, basketball, aerobics, circuit training, jogging, fast cycling and rowing.

Fitting exercise into your day doesn’t have to be an inconvenience. Think about how you can make small changes to your routine so that you can get your exercise in without going out of your way. Why not walk to collect the kids from school, instead of driving? Or set up a backyard obstacle course, with jumping jacks and skipping challenges, to keep the kids entertained after school.

The most creative entry to our Fit Fam Challenge will not only win a box of fresh fruit and vegetables but they will also inspire other families to get active.

To enter, send us a photos or video of your family getting active by uploading them to the Cut Your Cancer Risk Facebook page with #FitFamChallenge.

Good luck!

For more information, visit cutyourcancerrisk.org.au or facebook.com/CutYourCancerRisk.