Exercise Reduces Cancer Risk
Want to hear a shocking statistic? About 38% of men and women will be diagnosed with cancer at some point in their lives. Although treatments are continuously improving, and in many cases life expectancy is much higher than it once was, it’s always better to never get cancer in the first place.
What if making a few small choices could reduce risk? It turns out, that's a great idea to bank on. Making more time for physical activity could lower the risk in a dramatic way. New guidelines reveal that regular exercise can help prevent cancer and may even be beneficial for those undergoing cancer treatment. How much exercise is needed to help prevent cancer? Let's look.
How Exercise Affects Cancer Risk
Exercise has been shown to significantly reduce the risk of getting certain types of cancer. Active individuals have a 15% lower chance of bladder cancer, 12 to 21% lower chance of breast cancer and a 19% lower chance of colon cancer. Exercise has also been shown to reduce the risk of endometrial cancer, esophageal cancer, kidney cancer and stomach cancer.
Exercise lowers the risk of getting cancer in several ways. It reduces inflammation and helps maintain a lower body weight which is better for overall health and staving off disease — including cancer. It also regulates hormones, boosts immunity, aids in digestion and lowers stress levels. Since we don't always know what triggers cancer (but many of these are the big possibilities), reducing these challenges seems to also reduce cancer risk in a big way by preventing many of the root causes.
Exercise During Cancer Treatment
Exercising during cancer treatment can improve function and quality of life. Being physically inactive, on the other hand, can have the opposite effect. Too much rest can make us weaker and reduce range of motion. Unless it’s impossible to exercise during treatment, exercise is recommended even during cancer tratment for the following benefits:
- Improved balance
- Improved physical ability
- Less muscle waste
- Lower risk of heart disease
- Reduced risk of osteoporosis
- Improved self-esteem
- Less nausea
- More energy
- Improved quality of life
All of these are great benefits — and important to prevent additional problems. However, those under treatment should check with a doctor before starting any new activity.
How Much Exercise is Needed?
There are different exercise guidelines for preventing cancer and for treating cancer. To prevent cancer, we should engage in 150 minutes of moderate exercise per week. During treatment, experts recommend 30 minutes of moderate aerobic activity three times per week and strength training two to three times per week.
The best type of exercise depends on individual capabilities and limitations. There is no perfect exercise, but there are perfect exercises for each individual. The primary goal is to get moving. Consider ideas like swimming, vigorous dancing, classes, or the rowing machine when starting out.
Routine exercise is a powerful tool for preventing cancer and can improve the quality of life for those already undergoing treatment. Additionally, exercise has been shown to prevent a whole host of diseases and mental health issues as well as promote well-being and happiness. All in all, exercise is a great way to live the healthiest possible life.
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