Reduce Cancer Risk by Exercise
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.
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
Abs workout for women: Fitness - exercise at home to burn calories and lose weight
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.
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.