According to the National Cancer Institute, there is strong evidence that physical activity is linked to lower risk of several types of cancer. I realize how difficult it can be to adopt new habits or to stay active when you feel lousy. But when you understand the science behind the advice, I think you will find that the effort is well worth it.
There is a wealth of evidence that supports an active lifestyle. Physical movement – even a small amount — plays a crucial role in both preventing and supporting the treatment of cancer.
Reducing Cancer Risk, Step by Step
Engaging in even mild physical activity is a potent weapon in lowering the risk of specific cancers. Embarking on a journey of 10,000 steps a day isn’t just about fitness—it’s a stride towards reducing the risk of cancer and chronic diseases (source: Ten Thousand Steps A Day).
The magic isn’t merely in burning calories; it’s in the holistic defense mechanism crafted by physical activity. Beyond shedding pounds, regular movement works wonders by trimming body fat percentage and curbing inflammatory signaling molecules. In this intricate dance, the body creates a robust shield, particularly effective against colorectal and breast cancers.
Muscles: Brilliantly Designed Detoxifying Agents
When you’re sick, especially with something as demanding as cancer, your body is like a fortress under attack. Cancer cells demand a lot of energy, breaking down your muscles and fat to fuel their growth. Engaging in regular physical activity, even if it’s a gentle jog or a brisk walk, acts like a detoxifier. Imagine your muscles working overtime to clear out the cloudy mess cancer leaves in your bloodstream. It’s not just about making your muscles stronger; it’s about resetting your body’s metabolism, bringing back a sense of balance. Check out my article about the body’s second circulatory system: “How Exercise Improves Post-Surgical Results for Lymph Removal.”
The Powerful Effects of 2x Week Strength Training
Strength training just twice a week can reduce the likelihood of dying from cancer by almost one-third! (sources: National Foundation for Cancer Research and Harvard Health). In fact, strength training decreases the overall likelihood for any type of premature death decreased by 23%. As mentioned in the Harvard Health article, although free weights and workout machines can be useful tools for strength training, some forms of strength training such as planks, push-ups, squats and crunches can even be done with no extra equipment and from the comfort of your living room. A beginner’s workout can take as little as 20 minutes, and the effects are well worth the effort.
The Beautiful Side Effects of Exercise
The positive impact of physical activity extends beyond cancer prevention, influencing the quality of life for cancer patients. Exercise acts as an antidepressant, reduces fatigue, combats muscle atrophy, improves chemotherapy tolerance, and may decrease mortality rates for stomach and bowel cancer by half. While it can’t cure cancer alone, physical activity serves as a complementary treatment, enhancing overall well-being.
Sneaky Ways to Get More Exercise:
- Experts recommend finding creative ways to move while you do things you already enjoy, like doing arm circles or sit-ups during TV commercial breaks.
- If you don’t have free weights, try lifting a heavy can with each arm. Or fill a plastic grocery bag with a few cans. A gallon of milk weighs a little over 8 lbs. Other ideas HERE.
- Using one of the many available devices and fitness tr
- cker apps such as FitBit, you can record the number of steps you take each day. Aim for 10,000 steps a day!
Take the stairs instead of elevators whenever possible. - Researchers have found that doing any physical activity at a slightly higher intensity in short bursts—about one minute at a time—throughout the day significantly reduced cancer risk.
- Remember, small movements are better than no movements at all.
The scientific evidence supporting an active lifestyle is strong. Regular physical movement, even in small amounts, plays a key role in both preventing cancer and providing support during treatment. It highlights the importance of simple lifestyle changes, emphasizing that even modest steps contribute significantly to our overall well-being and resilience in the face of health challenges.
Photo by Scott Webb on Unsplash
Related Articles:
Exercise for A Long Healthy Life
Tap Into the Healing Power Beneath Your Feet!
Resources:
Anika Zielenski, “Close Your Eyes and Just Dance,” University of Basel (01/23). https://www.unibas.ch/en/News-Events/Uni-Nova/Uni-Nova-141/Uni-Nova-141-Close-your-eyes-and-just-dance.html
Nakano J, Fukushima T, Tanaka T, Fu JB, Morishita S. Physical function predicts mortality in patients with cancer: a systematic review and meta-analysis of observational studies. Support Care Cancer. 2021 Oct;29(10):5623-5634. doi: 10.1007/s00520-021-06171-3. Epub 2021 Mar 26. PMID: 33770257.
Brown JC, Harhay MO, Harhay MN. Walking cadence and mortality among community-dwelling older adults. J Gen Intern Med. 2014 Sep;29(9):1263-9. doi: 10.1007/s11606-014-2926-6. Epub 2014 Jun 17. PMID: 24934147; PMCID: PMC4139514.
Stamatakis E, Ahmadi MN, Friedenreich CM, Blodgett JM, Koster A, Holtermann A, Atkin A, Rangul V, Sherar LB, Teixeira-Pinto A, Ekelund U, Lee IM, Hamer M. Vigorous Intermittent Lifestyle Physical Activity and Cancer Incidence Among Nonexercising Adults: The UK Biobank Accelerometry Study. JAMA Oncol. 2023 Sep 1;9(9):1255-1259. doi: 10.1001/jamaoncol.2023.1830. PMID: 37498576; PMCID: PMC10375384.
McTiernan A, Friedenreich CM, Katzmarzyk PT, Powell KE, Macko R, Buchner D, Pescatello LS, Bloodgood B, Tennant B, Vaux-Bjerke A, George SM, Troiano RP, Piercy KL; 2018 PHYSICAL ACTIVITY GUIDELINES ADVISORY COMMITTEE*. Physical Activity in Cancer Prevention and Survival: A Systematic Review. Med Sci Sports Exerc. 2019 Jun;51(6):1252-1261. doi: 10.1249/MSS.0000000000001937. PMID: 31095082; PMCID: PMC6527123.
Matthews CE, Moore SC, Arem H, Cook MB, Trabert B, Håkansson N, Larsson SC, Wolk A, Gapstur SM, Lynch BM, Milne RL, Freedman ND, Huang WY, Berrington de Gonzalez A, Kitahara CM, Linet MS, Shiroma EJ, Sandin S, Patel AV, Lee IM. Amount and Intensity of Leisure-Time Physical Activity and Lower Cancer Risk. J Clin Oncol. 2020 Mar 1;38(7):686-697. doi: 10.1200/JCO.19.02407. Epub 2019 Dec 26. PMID: 31877085; PMCID: PMC7048166.
Sen CK. Antioxidants in exercise nutrition. Sports Med. 2001;31(13):891-908. doi: 10.2165/00007256-200131130-00001. PMID: 11708399.
Stamatakis E, Ahmadi MN, Friedenreich CM, Blodgett JM, Koster A, Holtermann A, Atkin A, Rangul V, Sherar LB, Teixeira-Pinto A, Ekelund U, Lee IM, Hamer M. Vigorous Intermittent Lifestyle Physical Activity and Cancer Incidence Among Nonexercising Adults: The UK Biobank Accelerometry Study. JAMA Oncol. 2023 Sep 1;9(9):1255-1259. doi: 10.1001/jamaoncol.2023.1830. PMID: 37498576; PMCID: PMC10375384.
Ahmadi MN, Clare PJ, Katzmarzyk PT, Del Pozo Cruz B, Lee IM, Stamatakis E. Vigorous physical activity, incident heart disease, and cancer: how little is enough? Eur Heart J. 2022 Dec 7;43(46):4801-4814. doi: 10.1093/eurheartj/ehac572. PMID: 36302460; PMCID: PMC9726449.
Keimling M, Behrens G, Schmid D, Jochem C, Leitzmann MF. The association between physical activity and bladder cancer: systematic review and meta-analysis. Br J Cancer. 2014 Apr 2;110(7):1862-70. doi: 10.1038/bjc.2014.77. Epub 2014 Mar 4. PMID: 24594995; PMCID: PMC3974090.
Moore SC, Lee IM, Weiderpass E, Campbell PT, Sampson JN, Kitahara CM, Keadle SK, Arem H, Berrington de Gonzalez A, Hartge P, Adami HO, Blair CK, Borch KB, Boyd E, Check DP, Fournier A, Freedman ND, Gunter M, Johannson M, Khaw KT, Linet MS, Orsini N, Park Y, Riboli E, Robien K, Schairer C, Sesso H, Spriggs M, Van Dusen R, Wolk A, Matthews CE, Patel AV. Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. JAMA Intern Med. 2016 Jun 1;176(6):816-25. doi: 10.1001/jamainternmed.2016.1548. PMID: 27183032; PMCID: PMC5812009.
Rezende LFM, Sá TH, Markozannes G, Rey-López JP, Lee IM, Tsilidis KK, Ioannidis JPA, Eluf-Neto J. Physical activity and cancer: an umbrella review of the literature including 22 major anatomical sites and 770 000 cancer cases. Br J Sports Med. 2018 Jul;52(13):826-833. doi: 10.1136/bjsports-2017-098391. Epub 2017 Nov 16. PMID: 29146752.
Mazzilli KM, Matthews CE, Salerno EA, Moore SC. Weight Training and Risk of 10 Common Types of Cancer. Med Sci Sports Exerc. 2019 Sep;51(9):1845-1851. doi: 10.1249/MSS.0000000000001987. PMID: 30920488; PMCID: PMC6697215.
