Physical activity is defined as any movement that uses skeletal muscles and requires more energy than resting. Physical activity is one of the best ways to prevent cancer. It can include walking, running, dancing, swimming, performing household chores, exercising, and engaging in sports activities. Physical activity or exercise can improve your health and reduce the risk of developing several lifestyle-related diseases like obesity, type 2 diabetes, cardiovascular disease, and cancer. Various research studies have reported that weight control, physical activity, and dietary factors are the modifiable cancer risk factors. Among these, exercise is one of the most powerful tools which can be used to prevent cancer risk.
Maintaining a healthy weight can reduce the risk of various types of cancer, including cancer of the breast, prostate, lung, colon, and kidney. Exercise can help in reducing certain levels of stress hormones which are associated with cancer development and progression. Physical activity is also said to reduce inflammatory markers, thus protecting the body from various inflammations. Routine exercise has also been found to decrease the possibility of recurrence of certain cancers such as breast cancer by reducing levels of hormones such as oestrogen and insulin. Physical activity improves the gut microflora, thus strengthens our immune system and helps the body to fight disease. Research reports have stated that exercise can aid in preventing cancer by decreasing inflammation, regulating blood sugars, reducing certain hormones, improving metabolism, and immune function of the body. Therefore, incorporating physical activity is one of the most sustainable ways to prevent cancer.
However, one should not overdo an exercise for several hours and must follow specific recommendations by concerned health officials. Different researchers have repeatedly discussed the role of an active lifestyle or physical activity on cancer but have hardly specified the form of exercise. As per the cancer prevention guidelines from the American Cancer Society, at least 30 minutes a day of dedicated exercise excluding the usual activities of daily life for five or more days a week is needed to reduce the risk of cancer. Including both aerobic exercises and strength training can have a significant impact and are considered important ways to prevent cancer. Cardio exercise can be incorporated by cycling or jogging. These exercises are easy to get started and usually don’t consume time or effort associated when compared with strength training. People looking for a firm decision on healthy living in their daily routine can include cardio in their schedule by adding brisk walks or jumping jacks.
However, strength training can also be equally convenient as cardio exercises. Strength training can be incorporated by adding exercises like planks, push-ups, squats, and crunches in the daily exercise schedule. Practicing these physical routines regularly is among the proven ways to prevent cancer.
Additionally, regular exercise helps people to develop a healthy state of mind as it provides distraction from worries and negative thoughts, helps in improving sleep quality and sleep patterns, and reduces and changes chemicals and hormones responsible for stress. Therefore, exercise or physical activity can also contribute to improving survival rates of breast cancer, colon cancer, and prostate cancer and also helps in improving quality of life for patients on treatment. Physical activity and exercise stand out as essential ways to prevent cancer, enhance well-being, and support recovery during and after treatment.