For a quiet moment of peaceful serenity, it is hard to beat a nice walk in the woods to help encourage some thoughtful introspection. If you needed more encouragement, consider this: It seems that walking may have the added health benefit of helping people reduce their risk for breast and bowel cancer.

Experts in the United Kingdom (UK) even predict that as many as 10,000 cases of breast and bowel cancer could be prevented if people simply got up more often and went for a walk, though any form of moderate activity that succeeds in getting the heart to beat faster should achieve the same effect.

The claim is rooted in the fact that exercise can be effective in preventing obesity, which is a risk factor for many cancers. The level of activity does not have to occur over a sustained amount of time, but can be achieved in short bursts. In other words, it is the total time spent being active that is important.

Other physical activities that are believed to be beneficial include riding a bicycle, swimming, dancing, and gardening. Even activities on the domestic front, such as vacuuming and cleaning, are cited as effective ways to get the blood flowing — a fact that virtually every parent out there can attest to.

The key is to have some level of activity in your life, and they do not have to be extreme. Small changes in a person's daily routine can have significantly positive health consequences, especially when it comes to cancer prevention.

If you are not sure where to begin, here are some helpful suggestions:

1. Walk whenever possible. If possible, walk to places instead of driving, especially if it is to perform a simple task. This has the added benefit of helping the environment and reducing traffic congestion.
    
2. Take the stairs. Walking up a few flights of stairs is a great way to get your heart rate up and takes just minutes.
    
3. Reduce screen time. Spending your day in the front of the TV or computer is an easy way to pass time, but it really saps your energy and also encourages snacking, which really contributes to weight gain.
    
4. Be an all-season walker. Don't let any sort of weather stop you from getting out the door and going for a walk. Simply dress for whatever Mother Nature has in store for you.
    
5. Form a walking group. Joining others in a nice and pleasant outing is a great way to be active and spend quality time catching up with friends and neighbors.
    
6. Schedule exercise. Physical activity is important enough to warrant a place in our busy schedules, so set aside time in your calendar to make sure you get out and move around.
    
7. Eat healthy foods. Diet and exercise go together hand in hand, and there is no getting around the need to eat healthy and nutritious foods in order to replenish your energy supply but also to avoid excessive weight gain.
    
8. Get enough sleep. Sleep deprivation is cited as a significant contributor to obesity. Being tired also makes exercise that much more difficult to accomplish, so make sure you get to be on time and get enough rest.

If you have questions or concerns about your level of activity and cancer risk, speak to you doctor. For more information about cancer, visit the homepages of the American Cancer Society and the National Cancer Institute.

This post was included in the latest Carnival of Natural Health.