To significantly lower your risk of two of the most common types of cancer, lung and colorectal, you need to break two habits: sitting around too much and not breaking a sweat. A consistent exercise program and maintaining a respectable fitness level can drop your risk of falling victim to these cancers and even lower your chances of dying from cancer if you develop a tumor when you’re older. A long-term study of middle-aged men indicates that being fit in middle age can reduce the risk of lung cancer by an impressive 55 percent and the risk of colorectal cancer by 44 percent.
The Exercise and Cancer Connection
Researchers found that physically fit men involved in the study enjoyed a 32 percent reduced risk of dying from cancer if they developed it after age 65. Furthermore, their chances of dying from heart disease in later life were 68 percent lower. This study supports research conducted at Duke University that demonstrates exercise helps fight cancer by exposing tumors to increased blood flow and more oxygen. Lab tests show that exercise slows cancer growth and can cause tumor cells to die.
Duke researcher Mark W. Dewhirst says, “We were truly amazed by these findings. I have spent the better part of the last 30 years trying to figure out how to eliminate hypoxia (lack of oxygen) in tumors, and have looked at a lot of different approaches — drugs, hyperthermia and metabolic manipulations. None has worked very well, and in some cases, made things worse. So these findings with exercise are quite encouraging.”
The Power of Exercise
It’s impressive to learn about the anti-cancer benefits of exercise, but what’s even more surprising and alarming is that often people don’t take advantage of these powerful benefits. The good news is that exercising doesn’t have to be time-consuming or as strenuous as you might think. In fact, the American College of Sports Medicine has found that doing just seven minutes of exercise, using only a chair and your body weight, is better for you than performing 150 minutes a week of endurance training.
Tips for Incorporating Exercise into Your Lifestyle
Here are some tips to help you incorporate exercise into your daily routine and start reaping the anti-cancer benefits:
- Start small: Begin with just 10 to 15 minutes of moderate exercise per day, such as brisk walking, and gradually increase the duration and intensity as you become more comfortable.
- Find something you enjoy: Participate in activities you enjoy doing, so you’re more likely to stick with it. This could include dancing, swimming, or playing a team sport.
- Schedule it: Make exercise a priority by adding it to your calendar and treat it like any other important appointment.
- Incorporate variety: Vary your workouts to prevent boredom and maintain motivation. You can alternate between cardiovascular activities, strength training, and flexibility exercises.
- Make it social: Recruit a workout buddy or join a fitness group, as this can help hold you accountable and make the experience more fun.
- Take advantage of the small moments: Find opportunities throughout your day to get active, such as taking the stairs instead of the elevator or parking farther away from the entrance to a store.
- Listen to your body: If you’re feeling pain, discomfort, or extreme fatigue during exercise, stop and rest. It’s essential to allow your body to recover and avoid injuries.
In conclusion, maintaining a consistent exercise program and staying physically fit can have powerful anti-cancer benefits. Research has shown that being fit in middle age can significantly reduce the risk of developing lung and colorectal cancer, as well as lowering the risk of dying from cancer if it does develop. Incorporating exercise into your daily routine does not have to be difficult or time-consuming — even just a few minutes a day can lead to significant health improvements. So, break the habit of sitting too much, and start moving for a healthier, cancer-free life.
