So, what’s your go-to physical activity? Do you love walking, playing sports, or biking? Whatever it might be, a study conducted at the University of British Columbia in Canada has found the best type of exercise to fight cancer. It turns out that it’s the kind of vigorous activity that you enjoy so much that you keep doing it consistently, day after day, week after week, and year after year.
Exercise Consistency is Key
Researchers at the School of Population and Public Health at the University of British Columbia discovered that individuals who engage in a lifetime of exercise can reduce their non-Hodgkin lymphoma risk by 25 to 30 percent compared to more sedentary people.
Non-Hodgkin lymphoma is a type of cancer that starts in immune cells called lymphocytes located in the lymph nodes, spleen, and bone marrow. As you age, your chances of suffering from non-Hodgkin lymphoma increase, with most occurrences affecting people over 60 years old. Currently, 550,000 Americans are living with this type of cancer, and its incidence has doubled in the past two decades.
Clearly, the benefits of consistently engaging in physical activity cannot be overstated. As this study and many others have shown, being able to maintain an exercise regimen is crucial for reaping significant health benefits.
Personal Experiences and Advice
In my case, I’ve always been a bit of an exercise junkie, so finding time for physical activity is rarely a problem. However, consistency is a challenge for many, which brings me to an important lesson I learned from my own experiences.
Years ago, when I used to commute to New York City, I had a routine of jogging a few miles each morning before breakfast and catching the train. One day, a fellow commuter decided to join me, despite not having run in years. I warned him against jumping in too quickly, but he insisted.
Although he managed to finish the run, he was so sore the next day that he never attempted to run again. This is an all-too-common story — many exercise programs start with good intentions but end with overexertion, injury, or burnout. It’s far better to ease into a new exercise regimen and maintain consistency than to push too hard and give up.
How to Maintain Your Exercise Routine
So, how can you ensure that your physical activity remains a consistent part of your life? Here are a few tips:
- Find activities you enjoy: If you love what you’re doing, it’s much easier to maintain your motivation and stay consistent.
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Create a schedule: Incorporate exercise into your daily routine so that it becomes a habit, just like brushing your teeth or eating dinner. Plus, once it’s scheduled, you’re more likely to stick to it.
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Take it slow: When you’re starting a new exercise program, ease into it and gradually increase intensity and duration. This can help you avoid injury and discouragement while building a solid foundation for a lifelong habit.
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Set realistic goals: Having achievable short- and long-term goals can keep you motivated and on track.
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Make it social: Exercising with friends or joining a local sports team can make your activities more enjoyable and help you stay committed.
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Listen to your body: If something doesn’t feel right, give yourself permission to take a break or switch activities. It’s crucial to prioritize your health and avoid pushing yourself to the point of injury.
The bottom line is that exercise is an essential component of a healthy lifestyle, and remaining consistent with your routine can offer profound long-term health benefits. By finding activities that you enjoy and making them an integral part of your life, you can significantly reduce your risk of cancer and other health issues while enjoying improved overall physical and mental well-being.
