Let’s get active this year, not only for our hearts, stress levels and bones but to help reduce the risks of getting some types cancer.
There is evidence that exercise can reduce the risk of colon and breast cancer.?? Exercise may protect against colon cancer and tumor (link is external) growth by balancing our energy and hormone levels helping decrease the time the colon is exposed to carcinogens. Studies also show that physically active women have a lower risk of developing breast cancer than inactive women.
Being physically active may prevent tumor growth by lowering hormone levels, improving our immune response (link is external) and helping with weight management. ??
Interestingly, several studies have also reported a reduced risk of cancers of the prostate, lung, and lining of the uterus (endometrial cancer (link is external)).
What does the research suggest?
30 minutes of moderate intensity exercise 5 or more days per week.?? This means you can keep up a conversation while exercising.
20 minutes of vigorous exercise 3 or more times per week.?? Your guide is that you can say a few words at a time while moving.
What can we do?
Sometimes it is just thinking outside the box! For the season we are in, perhaps it???s walking your dog or skating with a friend or family member. Varying the pace of the activity will make it either moderate or vigorous! A patient mentioned that he goes walking around the neighborhood to see all the lite up houses! There???s an idea for you before they are taken down for the season!
Here is a wonderful resource for activities. I challenge anyone to find any missing examples!
http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf (link is external)