We all know that regular physical activity is good for our health. It helps maintain a healthy weight, strengthens our hearts, and boosts our mood. That said, did you know that exercise could also play a significant role in cancer prevention? The link between physical activity and a reduced risk of developing certain types of cancer is becoming increasingly clear.
This article will explore the powerful connection between exercise and cancer prevention. We will look at the science behind how physical activity affects the body, discuss which types of exercise are most beneficial, and provide practical tips for incorporating more movement into your daily life. Understanding this link is a crucial step in taking proactive measures to safeguard your long-term health.
How Does Exercise Help Prevent Cancer?
The idea that exercise helps prevent cancer is supported by a growing body of scientific evidence. Physical activity can lower the risk of several types of cancer, including some of the most common ones. That said, how does it work? The effect of exercise on cancer prevention is not down to one single mechanism but a combination of several positive changes that happen in your body when you get moving.
One of the main ways exercise helps is by regulating hormone levels. High levels of certain hormones, such as insulin and oestrogen, have been linked to an increased risk of cancers like breast and colon cancer. Regular physical activity can help keep these hormone levels in check. For example, exercise can reduce insulin resistance, meaning your body needs less insulin to control blood sugar levels.
Physical activity is also essential for maintaining a healthy body weight. According to Cancer Prevention Research Trust, obesity is a major risk factor for several cancers, including breast, prostate, and bowel cancer. Exercise helps you burn calories and build muscle, making it easier to manage your weight and reduce the inflammation associated with excess body fat, which can otherwise contribute to cancer development.
Furthermore, a regular fitness routine strengthens the immune system. A strong immune system is better at detecting and destroying abnormal cells before they can turn into cancer. Exercise can boost the activity of immune cells that are responsible for this surveillance, effectively creating an anti-cancer effect within your body.
The Best Exercises for Cancer Prevention
When it comes to the best exercise to prevent cancer, the good news is that you don’t need to run a marathon or become a professional athlete. The key is consistency and finding activities you enjoy. A mix of different types of exercise is generally recommended for overall health.
Aerobic Exercise
Aerobic or “cardio” activities are those that get your heart rate up and make you breathe harder. This type of exercise is fantastic for heart health, weight management, and hormone regulation.
Examples include:
- Brisk walking
- Jogging or running
- Cycling
- Swimming
- Dancing
Cancer Prevention Research Trust’s guidelines recommend at least 20 minutes of moderate exercise every day, and aerobic activities are a perfect fit. The more you can do, the greater the benefit.
Strength Training
Strength or resistance training involves working your muscles against a force. This can be done with weights, resistance bands, or even your own body weight. Building muscle mass is important because muscle tissue burns more calories at rest than fat tissue, which helps with weight management. It also improves how your body responds to insulin.
Examples of strength training exercises include:
- Lifting weights
- Using resistance machines at a gym
- Bodyweight exercises like push-ups, squats, and lunges
- Pilates
Aim to include strength training sessions in your routine two to three times per week.
Flexibility and Balance
While not directly linked to cancer prevention in the same way as aerobic or strength training, exercises that improve flexibility and balance, like yoga and tai chi, are still beneficial. They can reduce stress, improve mental well-being, and prevent injuries, helping you stay active and consistent with your other workouts.
How Much Exercise is Enough?
The general recommendation is to aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, spread out over several days.
- Moderate intensity means you can still hold a conversation while doing the activity (like a brisk walk).
- Vigorous intensity means you are breathing hard and fast, and can only speak a few words at a time (like jogging).
It’s also important to incorporate strength training on at least two days per week. Remember, any amount of physical activity is better than none. If you’re new to exercise, start slowly and gradually increase the intensity and duration as you get fitter.
Can Exercise Prevent Specific Cancers?
Research has shown that physical activity is particularly effective at reducing the risk of certain cancers.
Can Exercise Prevent Breast Cancer?
Yes, there is strong evidence that regular physical activity lowers the risk of breast cancer. This is partly due to its effect on oestrogen levels and weight management. Both premenopausal and postmenopausal women can benefit from being more active.
Can Exercise Prevent Lung Cancer?
While the most significant risk factor for lung cancer is smoking, studies suggest that physical activity may offer some protection. Exercise improves lung function and capacity and reduces inflammation, which can contribute to a lower risk.
Can Exercise Prevent Prostate Cancer?
The relationship between exercise and prostate cancer is still being studied, but some research indicates that regular vigorous activity may help. For instance, some findings suggest that a low-carbohydrate diet combined with exercise might slow the progression of prostate cancer.
Frequently Asked Questions
Does exercise slow cancer growth if you already have it?
Some studies suggest that exercise can have a positive impact on those already diagnosed with cancer. It can help manage treatment side effects, improve quality of life, and, in some cases, may even slow the growth of tumours. However, it’s crucial for cancer patients to speak with their doctor before starting any new exercise programme.
Can exercise kill cancer cells directly?
While the term “exercise kills cancer cells” might be an oversimplification, physical activity does create a bodily environment that is less hospitable to cancer. By boosting immune function, reducing inflammation, and regulating hormones, exercise supports the body’s natural ability to fight off abnormal cells.
Is it ever too late to start exercising for cancer prevention?
No, it’s never too late. Making positive lifestyle changes at any age can reduce your cancer risk. Starting a regular exercise routine, even later in life, can bring significant health benefits.
Take the Next Step in Your Health Journey
Incorporating regular physical activity into your life is a powerful, proactive step you can take to lower your risk of cancer and improve your overall well-being. From a daily brisk walk to joining a dance class, every bit of movement counts. By managing your weight, regulating hormones, and boosting your immune system, you are actively creating a healthier future for yourself.
Exercise is just one part of a comprehensive cancer prevention strategy. To learn more about other important lifestyle choices, including diet and other health measures you can take, explore the wealth of information provided by Cancer Prevention Research Trust.