Regular physical activity can lower the risk of developing several types of cancer, in particular obesity-related cancers of the colon, breast and endometrium (inner lining of the uterus). Higher total or prolonged sitting time are associated with increased risk of certain cancers and other non-communicable diseases (including heart disease, stroke and type 2 diabetes), regardless of physical activity level. With sufficient physical activity, it is appraised that about 17%–18% of colon cancers, 12% of female breast cancers and 23% of endometrial cancers could be prevented worldwide.

The World Health Organization recommends adults to do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity (such as jogging, fast swimming, playing with children at a fast pace, etc.), or at least an equivalent combination of moderate- and vigorous-intensity activity throughout the week, for substantial health benefits. However, 16.8% of adults aged 18 and above (15.2% of males; 18.3% of females) in Hong Kong did not meet such physical activity recommendation.

In the wake of the coronavirus disease 2019 (COVID-19) pandemic, members of the public are urged to, inter alia, go out less and stay at home as far as possible. Despite reduced opportunities for outdoor and social activities, members of the public can do home-based exercises (such as squats, knee to elbow, running on the spot, dance with music, etc.), carry out household chores (such as mopping floor, scrubbing bathroom or kitchen, making beds and changing linens, etc.) or join online exercise classes in order to maintain physically active while staying at home.

Members of the public should also limit chair-time, incorporate stand-ups and small walks into daily routines, such as standing or stepping on the spot while watching television; doing toe lifts or pacing around while talking on the phone; standing up while folding laundry, ironing or performing other sit-down tasks. Remember, every move counts; any amount of physical activity is better than none while more is better.