Activities & Exercises To Reduce Cancer Risk – Health Is Wealth!
Being overweight or obese is associated with thirteen distinct types of cancer. On the other hand, daily activity of up to one hour at a moderate intensity or thirty minutes at a vigorous intensity can reduce the risk of cancer. Here this article focuses on activities & exercises one should do to reduce cancer risk.
Exercise is essential for reducing the risk of numerous cancers, such as colon cancer, which helps you pass waste more quickly, thereby reducing exposure to cancer-causing agents. High activity levels from exercise may also aid in reducing estrogen levels, reducing the risk of breast cancer.
Exercise generally prevents tumor growth, as a physically active body produces less insulin and insulin-like growth factors, which promote tumor growth.
How Much Should You Exercise?
At least one hour of moderate or thirty minutes of vigorous daily activities is recommended to reduce cancer risk.
Moderate-intensity exercises cause a slight but noticeable increase in your heart rate and respiration. Vigorous exercise induces heavy breathing. It is a physical activity performed at 70% to 85% of your maximum heart rate.
If you have a medical condition, it is best to consult your doctor about the exercises you can perform, especially if you intend to engage in vigorous workouts.
Moderate & Vigorous Exercises
Examples of moderate exercises that anyone can perform easily include:
- Brisk walking
- Moderate swimming speed
- Slow cycling
Depending on your interests, you can choose from various vigorous exercises. These consist of:
- Circuit training
Basic Exercise Guidelines
According to the American College of Sports Medicine, the following are some basic exercise guidelines that all beginners and seasonal athletes should be aware of:
- Exercise moderately three to five times per week.
- Warm up for five to ten minutes before aerobic exercise.
- Maintain your intensity for thirty to forty-five minutes.
- In the final 5 to 10 minutes of your workout, gradually decrease the intensity and stretch to cool down.
- Aim for 20 to 60 minutes of aerobic exercise during each workout.
Activities to Try
While there is no substitute for a dedicated exercise session, here are some everyday activities that will keep you active if you are unable to exercise due to illness or other circumstances:
- Vacuuming the dwelling
- Lawn mowing with a push mower
- Hand washing your car
- Cleaning the floors
- While cleaning the house while dancing.
- Having fun with children
- Walking while on the telephone
How to be Physically Active Daily
Here are some lifestyle suggestions and mental frameworks that can help you remain active throughout the day, not just during exercise. First, exercise is an opportunity to achieve a healthier body rather than a burden. Try to walk as much as possible, such as when answering doors or fetching objects. An oldie but a goodie: take the stairs instead of the elevator. If you need to communicate with your household members or neighbors, you should visit them in person rather than texting or calling.
Every day, you should strive for 10,000 steps. If your job requires long periods of sitting, get up and walk for five minutes every hour. Even if you exercise frequently, prolonged sitting increases your risk of cancer. Additionally, excessive sitting increases the risk of obesity, which can result in cancer and other chronic diseases. Read here to know more about the diets high in processed fiber may increase risk of liver cancer in some people.