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Step up for 30: Bowel Cancer Research

Step up for 30: Bowel Cancer Research

Step up for 30 is a fundraising event held throughout June, designed to raise money for Bowel Cancer UK and get fit and healthy at the same time! But it’s not too late to join in and try one form of exercise per day.

What is Step up for 30?

Every 15 minutes someone is diagnosed with bowel cancer, that’s over 42,000 people every year! But raising money for charities like Bowel Cancer UK will help continue to save lives and improve the quality of life for people affected by bowel cancer.

Step up for 30 is a great way to get fitter and healthier for a good cause. All you have to do is exercise every day throughout the month of June and ask family and friends to sponsor you.

Why should you take part?

Physical exercise is one of the best ways to improve your mental and physical health. Whether you prefer following a workout video or just jogging around the garden, exercise can improve your daily routine and help structure your day.

What are some of the risk factors of bowel cancer?

There is no known cause of bowel cancer but there are certain lifestyle and health factors that could increase your chances of getting bowel cancer, some of these include:

  • Type 2 diabetes
  • Family history of bowel cancer
  • Pre-existing bowel disease; Crohn’s disease or ulcerative colitis
  • Unhealthy lifestyle; heavy drinking regularly, smoking and lack of exercise

How can you reduce your risk of bowel cancer?

Improve your diet

  • Avoid processed meats and limit your intake of red meat.
  • Eat plenty of fibre in the form of fruit, vegetables, whole grains and pulses.
  • A good diet will keep you at a healthy weight, you can do this by keeping an eye on food labels and cutting down on sugary drinks and foods high in saturated fat.

Be active

  • Being active not only makes you feel good, but it can also lower your risk of bowel cancer.
  • Try starting with at least 30 minutes of physical activity five times a week.
  • Make wise choices every day, for example, walk to work if you live close enough, take the stairs instead of the lift, or get off the bus a few stops earlier.

Cut out the bad habits

  • Limit the amount of alcohol you consume and stick to the guidelines which is no more than 14 units a week. Around 6% of bowel cancers are linked to alcohol consumption.
  • If you smoke, quitting is one of the best things you can do to reduce your risk of bowel cancer.
  • Smokers are more likely to develop polyps (non-cancerous growths in the bowel) which could turn into cancer if not discovered.

Where can you find more information?

There is lots of information and support available for anyone worried about cancer or looking for more information:


Bowel Cancer UK:

Cancer Research UK:


Macmillan Cancer Support - 0808 808 00 00

Cancer Research UK - 0808 800 4040

NHS 111 – call 111 or visit NHS 111 online

Bowel Cancer Screening:

The bowel cancer screening programme is run by the NHS. Please contact your local screening service for more information:

England 0800 707 60 60

Northern Ireland 0800 015 2514

Scotland 0800 0121 833

Wales 0800 294 3370

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