This guide presents a complete set of commitments to promote awareness and reduce cancer risks through lifestyle choices.

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Movement & Physical Activity

1. Walk at least 10,000 steps every day this week.
2. Train with a coach 2 days every week.
3. Do low-impact cardio (swimming or dancing) for 45 minutes every week.
4. Do 30 minutes of brisk walking at lunchtime, 5 days this week.
5. Use the stairs instead of the lift/escalator every day this month.
6. Break up sitting time every hour during workdays.
7. Complete a 10-minute stretching or mobility routine every morning this month.
8. Complete 2 resistance training sessions every week.
9. Stand up while taking phone calls or watching TV for 30 minutes daily.
10. Cycle or walk for short errands instead of driving once this week.
11. Get off the bus/train one stop earlier and walk the rest of the way 3 times this week.
12. Try a new fitness class this month.
13. Focus on core and balance exercises for 5 minutes daily.
14. Do 15 minutes of outdoor activity every Saturday and Sunday.
15. Avoid motorised gym equipment and do cardio outdoors for the next 7 days.
16. Stretch gently for 5 minutes after every workout session.
17. Complete 60 minutes of active gardening/housework every weekend.
18. Wear a step counter and beat your personal best by 500 steps daily.
19. Do 5 minutes of deep breathing exercises before bed every night this week.
20. Prioritize consistency of activity over high intensity all week.
21. Spend 10 minutes swimming or moving in a pool twice this week.

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Nutrition & Hydration

22. Drink 2 litres of plain water every day this week.
23. Avoid all ultra-processed foods (packaged snacks, frozen meals) every day this month.
24. Have lunch and dinner homemade at least 5 days a week.
25. Eat 5 servings of vegetables/fruits daily, focusing on a rainbow of colours.
26. Eat a handful of berries every day this month.
27. Swap sugary drinks for plain water or unsweetened tea every time.
28. Cook one new dish with legumes and vegetables this week.
29. Limit red meat consumption to one serving per week.
30. Eliminate all processed meats (ham, bacon, salami) this month.
31. Eat one plant-based protein meal (beans, lentils, tofu) every day.
32. Use natural spices (turmeric, paprika, herbs) instead of salt in cooking this week.
33. Incorporate garlic, ginger, and/or other anti-inflammatory ingredients into cooking 4 days this week.
34. Eat whole grains instead of refined grains for all meals this week.
35. Make a homemade vegetable soup or stew and freeze portions for easy meals this month.
36. Swap butter for olive oil in daily cooking all week.
37. Eat fish rich in Omega-3 (salmon, sardines) once every week.
38. Snack only on whole foods (nuts, fruit, vegetables) this week.
39. Prepare own healthy lunch instead of buying takeaway 4 times this week.
40. Eat mindfully by putting the phone away during meals every night.
41. Read food labels and avoid items with high added sugar for all new purchases.
42. Avoid consumption of sugary beverages (soda, sweetened juices) permanently.
43. Limit intake of processed sauces and dressings to once a week.
44. Bring homemade snacks to social gatherings or parties this month.

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Mind, Environment & Toxin Reduction

45. Prioritize 7 to 9 hours of quality sleep every night this month.
46. Be in touch with nature (park, beach, garden) for 30 minutes every week.
47. Practise stress reduction (meditation, deep breathing) for 10 minutes daily.
48. Limit time spent scrolling on screens for entertainment to under 2 hours daily.
49. Avoid alcohol completely for the next 30 days.
50. Do not use single-use plastic bags when buying fruits and vegetables for the rest of the year.
51. Bring own reusable cup when ordering coffee every time.
52. Consciously avoid toxic people and set firm boundaries immediately.
53. Identify one toxic environment (physical or digital) and reduce exposure starting today.
54. Spend 5 minutes writing down things you are grateful for every day this week.
55. Drink water from a reusable bottle (not plastic) all day.
56. Leave the car at home at least 2 days every week.
57. Read ingredient labels on all new processed foods before buying.
58. Check ingredients on cosmetics and look up one potentially carcinogenic compound this week.
59. Find one natural alternative for a current skincare or household product this month.
60. Reduce use of chemical cleaning products by replacing one item this week.
61. Research and learn one new fact about cancer prevention this month.
62. Quit smoking and/or vaping starting today and seek support.