There isn’t a day that goes by that we are not reminded how much our bodies need exercise to stay healthy and help prevent disease. Unfortunately, not everyone is listening.
Our bodies are designed to be active and vigorous…not dormant.
Regular physical activity has been linked with a lower risk of several common cancers, including breast, colon, bladder, kidney, endometrial, esophageal, lung and stomach cancers. The amount of protection varies according to the type of cancer, the individual and the amount of activity performed—but the message is clear. Exercise is one of the most powerful health-protecting habits available to us.
The human body responds to movement almost immediately. Within minutes of beginning an exercise session, circulation improves, muscles begin using glucose for energy and the brain releases chemicals that can improve mood and reduce stress. Over time, these small responses add up to important improvements in blood pressure, insulin sensitivity, muscle strength, body composition and immune function.
This is why consistency matters far more than occasional, exhausting workouts. A brisk 20-minute walk performed most days will do more for your long-term health than one punishing exercise session followed by weeks of inactivity. The body adapts to what we ask it to do regularly. When movement becomes part of your normal daily routine, your entire system becomes better equipped to manage physical and emotional stress.
What research reveals –
Researchers are continually working to understand how physical activity not only helps prevent cancer but also supports the body during and after cancer treatment.
So far, their findings suggest:
Proper exercise helps regulate insulin levels. High levels of insulin and related growth factors have been associated with the development and progression of certain cancers. Active, toned muscles use glucose for fuel, helping the body manage blood sugar and insulin more efficiently.
Proper exercise supports healthy immune function. Regular, moderate activity helps immune cells circulate throughout the body and contributes to an internal environment better equipped to detect and respond to abnormal cells.
Proper exercise helps rebalance hormones and may reduce circulating levels of estrogen and other growth-related hormones associated with certain hormone-dependent cancers.
Proper exercise helps burn excess body fat and prevent weight gain. This is important because excess body fat can promote inflammation and alter levels of insulin, estrogen and other hormones linked with cancer risk.
Proper exercise improves circulation. When the heart rate rises, blood, oxygen, nutrients and immune cells move more efficiently throughout the body.
Proper exercise reduces chronic inflammation. Long-term inflammation can damage healthy tissue and create conditions that encourage abnormal cells to develop and grow.
Exercise works through one multiple pathways.It influences metabolism, body weight, hormones, inflammation, digestion and immune function—all systems that can affect cancer risk. It may also shorten the amount of time waste remains in the digestive tract, which is one possible reason physical activity is associated with a lower risk of colon cancer. It helps keep the digestive system moving properly.
Movement also supports healthier digestion and can help maintain the diverse population of beneficial organisms living in the intestinal tract.
Another important benefit is exercise’s ability to reduce the damaging effects of prolonged sitting. Even people who complete a daily workout may still spend many hours sitting at a desk, in a vehicle or in front of a television. Breaking up that sitting time with two or three minutes of movement every half hour helps activate the muscles, improve blood-sugar control and keep circulation flowing.
Stand while talking on the phone, walk around during television commercials or take a few extra trips through the house. Use the stairs when possible, park farther from the entrance or take a short walk after a meal. These actions may seem small, but when repeated day after day they can make a meaningful contribution to your health. Every movement counts.
What works –
A complete exercise program should include more than one type of movement. Aerobic activity strengthens the heart and lungs, while resistance exercise builds and maintains the muscle tissue that uses blood sugar and supports a healthy metabolism. Flexibility exercises preserve comfortable movement, and balance training helps prevent falls and injuries—especially as we grow older.
You do not need an expensive gym membership or complicated equipment. Walking provides excellent aerobic exercise, while resistance bands, hand weights or your own body weight can be used to strengthen the muscles. Chair squats, wall push-ups, step-ups and supported heel raises are simple exercises that can be adjusted to almost any fitness level.
Remember, the best program is not necessarily the fanciest or most difficult one—it is the one you will continue doing.
You can see how helpful exercise can be if you already have cancer. Physical activity supports immune health, preserve smuscle, improves physical function and helps the body recover from some of the effects of treatment. It is not a replacement for medical care, but it can be an important part of a complete treatment and recovery plan.
Exercise helps many people manage fatigue caused by cancer treatment while relieving stress and calming anxiety. It can improve sleep, restore confidence and help cancer patients and survivors feel stronger and more comfortable in their bodies.
Strength training is especially valuable. Cancer, inactivity and some treatments can lead to a loss of muscle and bone strength. Carefully planned resistance exercise helps preserve lean muscle, supports balance and makes everyday activities easier. Even simple movements using resistance bands, light weights or body weight can help rebuild strength when performed consistently.
Check with your Doctor –
Exercise during cancer treatment must be personalized.The right amount and type of activity will depend upon the cancer, treatment plan, current strength and any side effects being experienced. Some people may be able to continue their regular workouts, while others may need shorter, gentler sessions.
Anyone currently undergoing cancer treatment should discuss exercise with their medical team, particularly if they are dealing with anemia, infection, bone weakness, severe fatigue, balance problems or recent surgery.
Rest remains important, but complete inactivity can lead to further weakness, muscle loss and reduced stamina. On difficult days, five minutes of gentle walking or stretching may be enough. On better days, additional time or light resistance exercise may be possible. The goal is to work with the body—not against it. Activity can be increased gradually as strength and energy return.
Exercise is a powerful cancer-risk-reducing weapon. It helps control chronic inflammation, regulate hormone and insulin levels, maintain a healthy body weight and strengthen many of the systems the body depends upon for protection and healing.
It also offers plenty of “bang for your buck,” offering very little financial investment, yet its benefits reach almost every system in the body.
Live your best life possible following a healthy diet and fitness routine. Prevent rather than cure disease. Be ahead of the game!
A library of Free resources can be found and downlaoded at:
