How Regular Exercise Can Help Prevent Cancer and Improve Survival Rates

What if a 30-minute walk daily could protect you from the deadliest diseases?

Cancer remains one of the world’s fastest-growing cause of death globally each year. But science continues to expand its knowledge on cancer and shows us many ways to prevent and control this factor, which can help to reduce the overall death ratio due to cancer.

The impact of exercise on cancer risk

Regular exercise has been recognized for its potential effects on reducing cancer risk and also boosting the survival rates in those who have been diagnosed with cancer. Research indicates that engaging in physical activity can significantly reduce the risk of several types of cancer, including colon cancer, which is amongst the leading causes of cancer deaths globally.

Developing a habit of exercising can strengthen the body’s immune response by:

• Reducing inflammation, which is linked to tumor growth.
• Improving the immune system function makes it harder for cancer to develop undetected.
• Regulating hormones like insulin and estrogen that influence cancer risk.
• Obesity, a major risk factor for many types of cancer.

What research shows

A major review by the National Cancer Institute highlighted that exercising regularly can help prevent 13 different types of cancer, including breast cancer, colon cancer, endometrial cancer, and bladder cancer. It is also suggested that 150 minutes, i.e., 2.5 hours per week of moderate intensity exercise, which is roughly 30 minutes per day, can cut up the cancer risk by 20%.

This can be achieved through activities such as brisk walking, jogging, or cycling.

Exercise boosts cancer survival, too.

Even after a cancer diagnosis, staying physically active can make a significant difference. For cancer survivors, exercise has been shown to improve survival rates, especially for colon and colorectal cancer. It also helps in reducing treatment side effects such as fatigue, depression, and muscle loss. Hence, providing improved quality of life and mental well being.

A study published in the Journal of Clinical Oncology found that women with breast cancer who engaged in regular physical activity had a 40–50% lower risk of recurrence or death compared to inactive women.

What kind of exercise is best?

Various guidelines recommend incorporating aerobic and strength training exercises into daily routines. You do not have to be a marathon runner or a professional athlete; rather, simple exercises can play a huge role in controlling cancer.

Aerobic Activities

Aerobic exercises are vital for cardiovascular health and overall fitness, such as walking (brisk walking or power walking), jogging, running , cycling (recreational cycling, stationary biking), swimming and dance are some practical options that are accessible to most people.

Strength Training

Strength training is equally important for building muscle mass and maintaining physical function during cancer treatment. Individuals can engage in strength training without the need for specialized equipment; exercises such as planks, push-ups, squats, and crunches can be performed at home.

Yoga or Stretching

Yoga is another beneficial form of physical activity that promotes flexibility and mental well-being. Studies indicate that dynamic yoga practices can effectively treat conditions like depression and insomnia, which are common among cancer patients.

The Bottom Line

Although exercise is not the magic cure for cancer, it is a powerful tool in the long run. So, starting with a 15-minute exercise can kickstart building your momentum. Indeed, consistency is the key over intensity.

Originally published on Medium:

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