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Reduce Cancer Risk by Exercise

Updated on April 11, 2018
Pamela99 profile image

I spent 22 years in the nursing profession, and I enjoy writing about medical issues. I'm also interested in history, genealogy, and travel.

Cause of Cancer Reduced

There have been several studies that have shown that for the risk of endometrial cancer, as well as, other cancer types, can be reduced by 30% with regular exercise when you exercise enough to work up a sweat.

Researchers at the United States National Cancer Institute analyzed 14 previous studies and found that physical activity cuts the risk of endometrial cancer by 20-40% when compared to sedentary women that sit 9 hours or more per day. This study was published in the British Journal of Cancer

In addition to that study, Tai chi, yoga and similar types of therapies have been found to improve cancer treatments both physically and mentally. Since Tai chi and yoga work of the body and the mind, they also help heal both the body and the mind.

Woman Jogging

Source

Exercise

Exercise also cuts the risk of other cancers, which include breast, colon, esophagus and kidney cancer. Excessive body fat is a contributor to cancer, sometimes due to higher hormone levels which in turn elevate the risk of cancer. Certainly exercise is beneficial for the overall health of anyone whether they are sick or well.

There are many ways to maintain a healthy body weight including joining a health or fitness center or even walking at home. Just doing basic gym exercises in your living room, which can be kept very light depending on your health.

Diet and exercise is obviously the key to prime health and that is easier said than done. Exercise can be as easy as walking your neighborhood every morning or evening, while leaving off those desserts.

Experts aren't really sure just how much exercise is healthy enough to reduce the risk of cancer. One study showed 20% of womb cancers could have been avoided with about 20 minutes of exercise at least 5 times a week. Physically active women have about a 20-30% reduction in risk in breast cancer also,

Another aspect of staying cancer free found in research for women is getting adequate sleep. A recent study presented at the American Association for Cancer Research's Seventh Annual International Conference on Frontiers in Cancer

Prevention Research suggests that regular physical activity can lower a woman's overall risk of cancer – but only if she gets a good night's sleep. Otherwise, lack of sleep can undermine exercise's cancer prevention benefits.

Physical Activity as Related to Health

Scientist have concluded that regular exercise will improve health in the following ways:

  • A help with weight control
  • Reduces the risk of developing diabetes or hypertension
  • Maintains healthy muscles, bones and joints
  • Promotes psychological health
  • Death from heart disease is reduced
  • Reduces risk for premature death


How Many Hours do you Sit?

They have also tracked the time women spent sitting and found that 9 hours a day, which would be your typical desk job doubled your risk of endometrial compared to women who only sat 3 hours a day.

The bottom line is inactivity increases your risk of developing cancer, and exercise minimizes the risk. Exercise actually reduces potentially harmful levels of estrogen, and increases your HDL cholesterol. Healthy exercise is a must to fit into an otherwise busy schedule if you want to reduce your risk of getting cancer.

More Strenuous Exercise

Source

Abs workout for women: Fitness - exercise at home to burn calories and lose weight

Stretching Exercises

Stretching exercises are very important for warming up to more strenuous exercise, and to allow some exercise for an ailing person. They can work up to their individual tolerance. These are a few guidelines to remember:

  • Big healthy diaphragmatic breaths - breathe in deeply to force air into the lungs focusing on the rib expansion sideways, and you may also hold that breath to a count of ten
  • Good posture - always stand tall, and it will help if you envision the ribs opening up with the shoulders gently rolling back
  • Take long strides that pushes your second toe forward while concentrating on tightening your glutes on the last 1/3 of the step
  • Pump your arms with each stride
  • Try to do these stretches as fast as you can for 20-45 minutes - slow down if you have a burning sensation in your shins
  • Try doing 10 squats, and if you can do them on one leg that is even better
  • Try to do 15 calf raises on each leg
  • Add 15 straight leg lifts or as many as you can tolerate. Use a chair of the wall for support as required.

Remember to drink water before, during and after any exercise or stretch.

Exercise and Cancer for Men

Men who engaged in three or more hours of Metabolic Equivalent Tasks (MET) a week -- equivalent to jogging, biking, swimming or playing tennis for about a half-hour per week had a 35 percent lower risk of overall mortality.

However, walking didn't show any effect on prostate cancer specific mortality, but more strenuous exercising did. Men who engaged in five or more hours of vigorous physical activity a week were at a decreased risk of dying from their prostate cancer.

Summary

There are numerous exercise programs available in most areas of the country, from swimming programs to fitness gym workouts. Exercise workouts can so easily be done without leaving your home as well.

Walking in your neighborhood, jogging or doing Yoga at home are all possibilities. Being aware of what it takes to be healthy and fit to reduce your risk of cancer, which will generally make you feel better overall is worth taking the time to do a little planning in your daily lifestyle.

The copyright, renewed in 2018, for this article is owned by Pamela Oglesby. Permission to republish this article in print or online must be granted by the author in writing.

Comments

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  • Pamela99 profile image
    Author

    Pamela Oglesby 5 years ago from United States

    techygran, I am so happy for you. It sounds like you made the right choice and are enjoying the consequences.. I appreciate your comments.

  • techygran profile image

    Cynthia 5 years ago from Vancouver Island, Canada

    Pamela99, this is an excellent hub for creating awareness of the benefits of getting moving -- I've recently got off my 9-hour-arse and started walking a minimum of 5 miles a day. I feel twenty years younger! I'm tweeting this and pinning it at /healthiacynthia

  • Pamela99 profile image
    Author

    Pamela Oglesby 5 years ago from United States

    unknown spy, I think the things I retain the best are those things I learn one step at a time. I appreciate your comments.

  • unknown spy profile image

    IAmForbidden 5 years ago from Neverland - where children never grow up.

    Now i need to get more exercise. What an excellent hub. something new to learn one step at a time. Thanks Pam!

  • Pamela99 profile image
    Author

    Pamela Oglesby 6 years ago from United States

    Melovy, It seems that exercise is helpful with many diseases. I appreciate your comments.

  • Melovy profile image

    Yvonne Spence 6 years ago from UK

    Hello Pamela, this is a very interesting hub. I didn’t know that exercise reduces the risk of cancer. Good to read this after I’ve just been swimming!

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    tnvrstar, It is a healthy choice. Thanks for your comments.

  • tnvrstar profile image

    tnvrstar 7 years ago from doha, qatar

    thank you for your article and advice. I will do my best to work out regularly

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Support Med, It is good to know how important exercise is for our bodies. Thanks for your comment.

  • Support Med. profile image

    Support Med. 7 years ago from Michigan

    That's really good news!!! The benefits of exercise are more than we thought!!! Excellent! Voted/rated.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Ironracer, I think you are right. Thanks for the comment.

  • Ironracer profile image

    Ironracer 7 years ago from St. Louis, MO

    Good info! I agree - I think fitness along with a healthy diet will ward off most ailments!

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Thanks Katiem for your kind words.

  • katiem2 profile image

    katiem2 7 years ago from I'm outta here

    It's really good to know all the working out and fitness contributes to preventing cancer risk. Pam once again you have delivered an impressive and vital collection of facts we all need. :)

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Money Glitch, Thanks your for your comments and I agree, cures for all cancers.

  • Money Glitch profile image

    Money Glitch 7 years ago from Texas

    Great idea for a hub during breast cancer awareness month. It is definitely time for us to find some cures for not only breast cancer, but all of them. Thanks for sharing. Rating up!:)

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Audry, i agree. Thank you for your comment.

  • akirchner profile image

    Audrey Kirchner 7 years ago from Washington

    Great information, Pamela and something every woman should know - for herself or a family member.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Hello, I am glad you agree and thank you for your comments.

  • Hello, hello, profile image

    Hello, hello, 7 years ago from London, UK

    This is an absolute great hub. Fitness means health and vise verse and this can reduce the risk of cancer. I so agree with you.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Chris, Thanks for your comment.

  • carolina muscle profile image

    carolina muscle 7 years ago from Charlotte, North Carolina

    You're so right -- exercise is the best way to stay healthy!!!

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Tom, Thanks so much for your comments.

    brandrocker, I agree with you about daily exercise and I appreciate your message.

    Sandy, Thanks for your comment.

  • Sandyspider profile image

    Sandy Mertens 7 years ago from Wisconsin, USA

    Now if fitness could be more fun to do. Important message here.

  • brandrocker profile image

    brandrocker 7 years ago

    Important message delivered in using a very easy-to-understand way. Surely daily exercise is something we should take up immediately as a part of our routines not only to avoid cancer but also get rid of various obesity related disorders. Keep it up.

  • Tom Whitworth profile image

    Tom Whitworth 7 years ago from Moundsville, WV

    Pamela,

    Thank you for another well researched and well presented Hub. Your Hubs are always interesting.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    drpastorcarlotta, Thanks for your comment and glad to her you are in good health.

    Quill, I hear you on the two finger problem as it is hard to fit in everything we want to do in a day. Thanks for your comment.

  • profile image

    "Quill" 7 years ago

    Great hub as always and a reminder of the need to get out there and just do it.. smiles. These two fingers have had their workout, now for the rest.

    Blessings and Hugs

  • drpastorcarlotta profile image

    Pastor Dr. Carlotta Boles 7 years ago from BREAKOUT MINISTRIES, INC. KC

    I'M First! Yea!! Your Hubs are so informational, I feel I have been to a doctors office! AMEN! I voted useful!

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