Regular exercise comes with a host of benefits, including cancer prevention. According to the National Cancer Institute, “Approximately 40.5% of men and women will be diagnosed with cancer at some point during their lifetimes.” With studies showing how prevalent cancer is, being able to lower our risk can make a significant impact. Let’s explore the relationship between exercise and cancer prevention and exercise recommendations.
The Benefits of Exercise
Observational studies created adequate research to show evidence that exercise can help lower the risk of certain types of cancers, including bladder, breast, colon, endometrial, esophageal, kidney, and stomach cancer (National Cancer Institute). Although more research is needed, limited evidence points to a lowered risk of other cancers like pancreatic, blood, prostate, ovarian, thyroid, liver, and rectum cancer as well.
Regular physical activity aids in cancer prevention in several different ways. It helps regulate hormone production linked to the development of certain cancers. Exercise lowers inflammation and keeps the immune system working strong. It improves metabolism, which allows the digestive system to function more effectively. It is also a primary factor for long-term weight management, lowering increased cancer risk related to obesity (National Cancer Institute).
How Much Exercise is Recommended
The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans set exercise recommendations for all ages, including children to older adults. For adults to receive the most health benefits from physical activity, they recommend the following:
- At least 150 to 300 minutes of moderate-intensity aerobic activity each week
- At least two days per week of strength training exercises that include all major muscle groups
- Move more overall and limit sedentary time
Find more recommendations for other ages and special considerations in the Physical Activity Guidelines for Americans 2nd Edition. If you’re beginning an exercise program or it has been a while since you’ve exercised regularly, consider talking with a doctor for clearance. You can also meet with a certified exercise professional to personalize a workout based on your current activity level and goals.
Exercise for Cancer Survivors
Exercise is proven to be impactful for cancer survivors. The American College of Sports Medicine concluded that physical activity lowered the mortality risk of patients with breast, colorectal, or prostate cancers. Research also shows that regular exercise improves overall fitness and health-related quality of life for those living with cancer (Physical Activity Guidelines for Americans). A publication in the National Library of Medicine concluded in a study that strength training and aerobic activity “could improve common cancer-related health outcomes, including anxiety, depressive symptoms, fatigue, physical functioning, and health-related quality of life.” Cancer survivors should talk with their doctor about any contraindications to exercise and work with a certified exercise professional to ensure proper form, approach, and adaptation to exercise.
Always consult with your physician before starting a new exercise program.
Continue Reading October 2024 Newsletter: Unlocking the Power of Nutrition: A Guide to Reducing Cancer Risk