Decrease Cancer Risk by Exercise

Even though exercise for decreasing cancer risk has not been totally confirmed there is evidence which indicates that it does lower your risk.

In 2006, a published study had analyzed the outcomes of a one year aerobic program. The study consisted of 100 women and 102 men, aged 45 to 70, all healthy and had a colonoscopy within the last three years. Prior to the study they had led an inactive lifestyle and half of them were requested to maintain their normal exercise habits.

The other half of participants gradually increased their exercise to six days a week at one hour a day on mostly treadmills and stationary bikes. Among the men who had successfully completed the program had showed a remarked decrease of two biomarkers linked with colon cancer. Women however, showed no change.

The study could not substantiate that people had actually decreased their cancer risk. It only measured the signs which have been linked to cancer risk. However, it did take aim at a step in the right direction.

Now for the good news for women comes from a one year study on the outcomes of exercise published in 2004. Participants consisted of 173 postmenopausal women who in the past were inactive and overweight, they had took part in moderate to intense exercise for five days a week at 45 minutes each day. Those who exercised had shown a decrease in estrogen's which had been linked with an increased risk for breast cancer. This was only if the exercise had led to at least 2% decrease of body fat.

Dr. Jennifer Klemp, M.P.H., Ph. D, assistant professor of medicine and associate director of the Breast Cancer Survivorship Center at the University of Kansas Medical Center in Westwood, remarked that there is a difference between losing weight and losing body fat which is vital. You can be slim and still be fat.

There is some evidence to support that note that comes from a 2006 study which had observed estrogen along with two other hormones which are acknowledged as risk factors for postmenopausal breast cancer. The hormone levels were discovered to be remarkably higher in those women who had both a high body mass index (of 29 or more) and minimal physical activity in comparison to women who were either a fairly healthy weight, active, or both. Those outcomes had suggested that a woman who is overweight but active could possibly decrease her risk for postmenopausal breast cancer than those who are overweight and live a non-active lifestyle.

Researchers have established that regular physical activity can improve health by:

Maintaining weight, healthy bones, joints and muscles.

Decreasing the risk for developing high blood pressure and diabetes.

Advocates psychological well being.

Decreases the risk of death from heart disease and premature death.

Researchers are also discovering that exercise can decrease the risk for cancer. There is compelling evidence in which shows physical activity linked with a decrease of cancer risk of the colon and breast. There also have been a number of studies that have shown an association between physical activity and reduced risk of cancer of the prostate, lung, and endometrial. Even though exercise has been advocated greatly to help cut the risk of cancer many Americans (over 50%) do not get enough regular physical activity in their life.

The CDC recommends that adults have moderate to intense physical activity for at least thirty minutes daily at the rate of five or more days a week or vigorous activity for a minimum of twenty minutes for three or more days each week.

Physical activity and colon cancer risk

There are more than 50 studies which examined the association between physical activity and colorectal cancer. Numerous studies in the United States and other parts of the world have shown that adults who had increased their physical activity in either intensity, length, or frequency can decrease the risk for developing colon cancer by thirty to forty percent. Physical activity also has been discovered to change a number of inflammatory and immune factors, some of that could possibly influence colon cancer.

Physical activity and breast cancer risk

There are greater than sixty studies which have been published in North America, Europe, Asia and Australia. A majority of these studies have revealed that women who are physically active have a decreased risk for developing breast cancer in comparison to women who are inactive. The risk reduction does vary between 20 to 80 percent. However, most evidence has advocated that physical activity does decrease breast cancer risk in premenopausal and postmenopausal women. Having high levels of moderate to vigorous activity in adolescent years may be especially protective.

Physical activity and endometrial cancer risk

There have been about twenty studies in which examined physical activity and endometrial cancer risk. These studies have advocated women who are physically active have a 20 to 40 percent reduced risk.

Physical activity and lung cancer risk

There have been at least 21 studies which have looked at physical activity and lung cancer risk. As a whole theses studies advocate that those who are most physically active have around a 20% decrease in risk.

More evidence

An extensive review article which had been published 2009, British Journal of Cancer had combined the outcomes of greater than 20 years worth of studies in which determined that people who are active the most have a 24% less risk to develop colon cancer in comparison to those who are inactive.

In another study which had been presented in May 2009, at the annual meeting of American College of Sports Medicine, had revealed that women who defined themselves as either highly competitive by nature and exercised more than average had a greater decreased risk for the development of breast cancer than women who only worked out for one hour or less each week.

According to the CDC and ACSM guidelines:

Moderate activity includes:

Walking at a moderate brisk pace on a level surface in or outdoors at the rate of 3 to 4.5 mph such as walking the dog or going to class.

Aerobic dance set at a high pace level.

Yoga and weight training.

Vigorous activity includes:

Jogging or running at 5 mp.

Stair or dance aerobics.

Karate, Judo, Tae kwon do.

For a complete listing it can be viewed online at CDC Government Physical Activities. Sources:

L.A. Times

National Cancer Institute

New York Times

CDC