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Many factors related to cancer are out of our control, such as genetics or our environment. But new research is showing our daily lifestyle—including regular exercise—can help lower our risk of certain cancers.
A recent study published by the Journal of the American Medical Association shows exercise reduces the risk of up to 13 different types of cancer. For breast, endometrial and colon cancer, the risk was reduced by 25 to 30% with regular exercise. Exercise can also speed up your recovery after cancer treatment and improve your chance of survivorship.
Why Exercise Is So Good
Nearly one-third of cancer-related deaths are connected to obesity and a sedentary lifestyle, including those from breast and colon cancer. Exercise plays a key role in managing hormone and insulin levels, as well as reducing body fat and chronic inflammation. A reduction in all of these areas helps decrease your cancer risk and keep your body healthy. Women who exercise regularly can reduce risk of breast cancer by 30 to 40%, and an active lifestyle can cut colon cancer risk for men and women by 20%.
Exercise doesn’t just help prevent cancer; it can also help fight it after a diagnosis. Exercising during cancer treatment can reduce fatigue, stress and anxiety and give your emotional well-being a needed boost. It can also help with nausea, insomnia and other treatment side effects. Even better: It doesn’t matter how fit you were before cancer treatment. For all patients, exercise improves the immune system, which aids in recovery and survival. Plus, exercise has a positive benefit for all types of cancer, even those as advanced as Stage III.
What Kind of Workout?
Most national guidelines recommend exercising 30 minutes a day, 5 to 7 days a week—though an hour-long workout is even better. Aim for moderate-intensity activities like brisk walking, running, swimming, cycling and dancing. You should at least be exercising vigorously enough to raise your heart and breathing rate. To get the full benefits of exercise and cancer prevention, you should also try to do strength training a few days a week to boost your metabolism and help you maintain a healthy weight. Finally, mix in a little stretching when you can to keep you muscles and joints flexible.
Exercise Guidelines for Cancer Patients
If you’re exercising during or after cancer treatment, there are some best practices to follow to make sure you get the most benefit from your exercise and don’t add extra stress to your body.
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People with bone, stomach or digestive system cancer should avoid heavy weight training.
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Exercising could put you at risk for fractures if you have bone cancer, so try swimming or water exercise.
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If you have breast cancer, but want to do upper body weight training, keep your movements slow.
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People with low immunity should avoid public gyms and opt for an at-home or outdoor workout.
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If you are having sensation problems in your hands and feet due to cancer treatment, it may be safer to stick with seated exercise like stationary cycling.
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When you’re running low on energy, try doing three low-intensity 10-minute walks instead of a full 30 minutes.
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Look for fitness programs designed for cancer patients. Many hospitals and cancer treatment centers offer them.
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Yoga and tai chi are safe, low-impact exercises that are usually suitable for anyone.
If you have any questions about what type of exercise is best for your situation, ask your doctor for advice. Remember, exercise has benefits regardless of your fitness level. So go ahead and make your move, no matter how small it is.