Jogger: istockphoto by David Mitchell
Bowler: istockphoto by Marilyn Nieves

There’s a new Pilates class at the community center. The neighbor is out jogging in the mornings. But are these activities you should try? First, here are a few pointers on finding your fitness level so you can get at least 30 minutes daily exercise for cancer prevention.

The questions below help determine how well you can do everyday tasks. Knowing how easy everyday movements are give you a starting point for an individualized physical activity program that will meet specific goals. Are two 15-minute walks daily a place for you to start – or do you need something more challenging, like jogging for 30 minutes per day? Return to these questions every few months to gauge the effectiveness of your program.

Score your answers using the following scale:
Rarely – 1 point; Sometimes – 2 points; Usually – 3 points; Always – 4 points.

Mobility and Daily Activities Score
1. I find it easy to walk up or down two or more flights of stairs. ____
2. I have no trouble taking out the trash. ____
3. I easily do chores such as vacuuming and dusting. ____
4. I can do other sorts of housework on my own without difficulty. ____
5. I don’t need help with daily activities. ____
6. I have little trouble reaching into high cupboards or reaching down to pick up
      something from the floor. ____

Mood, Energy Level and Mental Health
1. I feel younger than my age. ___
2. I feel independent. ____
3. I feel energetic. ____
4. I live an active life. ____
5. I feel strong. ____
6. My arms and legs work as well as they used to. ____
7. I am as active as other people my age. ____
Total  ____

Evaluate Your Score
Your general level will fall into the following categories:
10–19 points: Indicates a low fitness level, with significant room for improvement in mobility, ability to complete daily activities, mood and mental health.
20–26 points: Indicates a low to moderate fitness level, with room for improvement in most areas.
27–33 points: Indicates a moderate fitness level, with room for improvement in some areas.
34 and above: Indicates a high level of fitness.
Quiz adapted from Growing Stronger: Strength Training for Older Adults published by the Centers for Disease Control and Tufts University, 2002.

If you are currently active and scored 35 or above: Keep up the good work. You could challenge yourself by adding types of activity, like strength training, that you may not have concentrated on. Try setting aside 20 minutes every other day to lift free weights (dumbbells), resting your muscles on the days in between when you don’t lift weights. Or try expanding your muscle stretches after a walk into a 20-minute session of stretching, with the help of a videotape, book or health magazine. To gauge the intensity level of your program, ask yourself if you can complete your routine with ease. If it’s too easy, it is probably time to increase the intensity by lifting slightly heavier weights or speeding up the pace of your walking or other aerobic exercise.

If you are currently inactive and scored below 35: Start to work more physical activity into your life. Begin slowly – add 5 to 10 minutes of physical activity to your current routine each day. Work toward the current recommendations of 30 to 60 minutes a day. Stick with moderate exercise, such as walking briskly for 10 minutes three times a day, so you meet American Institute of Cancer Research’s 30-minutes-a-day recommendation for cancer prevention.

If you are an older adult or recovering from a health condition: Before adding any physical activity, ask your health-adviser.

Source: American Institute for Cancer Research