On World Cancer Day, we are looking at whether we can use fitness to help reduce the risk of cancer. According to statistics published on Cancer.gov, approximately 38.4% of men and women will be diagnosed with cancer at some point during their lifetimes and in 2017, an estimated 15,270 children and adolescents ages 0 to 19 were diagnosed with cancer and 1,790 died of the disease. On a positive note, it is a sound fact that many of the most common cancer types can be reduced by increased fitness and by maintaining a healthier lifestyle. Fitness isn’t just about being fit for the body, but it is also about being fit for the heart. If you are new to fitness, or if you are training a client who is new to fitness, you/your client might have already noticed a weight, energy, mobility, strength and even mood. There is a great picture at Shapescale depicting the benefits of exercising during the beginning stages of fitness such has improved bone health during the 1st year and reduced body fat from day 1.
Where do I start?
It’s recommended that adults should do at least 150 minutes (2 hours 30 minutes) of moderate-intensity activity a week. A more active lifestyle can have positive effects on the levels of some hormones in your body, such as testosterone, oestrogen and insulin. Cancer begins when cells rapidly divide out of control, high levels of oestrogen could encourage cells in the breast to divide more often. If you are engaged in regular exercise, however, it can reduce the amount of oestrogen in the body, helping to reduce the risk of having breast cancer.
What’s the research?
The American Institute for Cancer Research supports the statement that exercise can reduce the risk of cancer, but by how much? Most recently, a massive pooling study published in JAMA Internal Medicine, included adults ages 18 to 98. When comparing the most active to the least active, lower risk was seen for colon, breast, and endometrial cancers along with oesophagal, liver, stomach and kidney cancers in the more active participants. Cancers of the head and neck, rectum, and bladder also displayed significantly reduced risks. Risk was reduced for lung cancer, but only for current and former smokers. Additionally, the risk of developing seven cancer types was at least 20% lower among the most active participants as compared with the least active. The lead author Steven Moore, PhD, at the National Cancer Institute, says that “7 hours a week of brisk walking or 2.5 hours a week of jogging” is advised. No need to be a super-athletes in order to be healthier and safer.
What type of activity should I do?
Really it’s up to you. The idea is to get your heart rate up, resulting in heavier breathing and that feel good feeling after you’ve trained. Here are some examples of what moderate-intensity activities are:
- brisk walking
- cycling
- hiking or hill walking
- water aerobics or swimming
- gardening
- dancing.
Final notes
Play around with different exercise activities and keep yourself on your toes to keep you motivated. Focus Fitness UK have some great exercise blogs posted on the blog page if are in need of inspiration, additionally, you can check out our Facebook page for more inspiration and useful resources. Please remember to check out some of our previous posts at Focus Fitness UK and be sure to check out some of our courses available if you are interested in becoming a qualified personal trainer in the new year!
Written by Daniyal Siddiqui.