Preventing cancer step 2

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Preventing Cancer: Step 2 – Exercise


Exercise Helps to Prevent Cancer

If you cringe at the word “exercise”, well this might get you
moving. Cancer research studies have shown that people
who live a sedentary lifestyle are more cancer risk than
those who regularly exercise. Exercise is good for more
than just your waistline. The American Cancer Society
report highlights the importance of staying physically
active and maintaining a healthy body weight in relation to
cancer prevention and treatment of cancer. The society
concurs that exercise goes a long way in cancer prevention
and recommends about thirty minutes to an hour at least
five times a week.


Greater participation in physical activity has been consistently
associated with reduced cancer risk incidence at several
sites, including breast cancer and colon cancer, according to
James McClain, Ph.D. cancer prevention fellow at the National
Cancer Institute. Even though cancer research studies still have
not been able to identify the exact mechanism of how exercise
reduces cancer risk, researchers believe that physical activity’s
effect on factors including hormone levels, immune function, and
body weight may play an important role. But researchers believe
that exercise and physical activity can decrease the cancer risk by
balancing the calories you take in with the calories you
expend, decreasing body fat and other physiological reactions in
the body. Obesity or excessive body fat is linked with increased
cancer risk of the following types: colon cancer, cancer of the
rectum, prostate cancer, breast cancer and kidney cancers.


Not only does the ACS stress the need for a certain
kind of activity for a certain amount of time, but it
points out the need for another critical element:
balance. In order for exercise to be effective in
preventing cancer, it must balance the number of
calories you take in with the number you burn during
activity. That is because taking in many more calories
than you burn will result in overweight, which raises
the risk for cancer.
We’ve compiled some fun exercises for you to try to
help you reach your fitness goals and work out your
way to cancer prevention at the same time.


Cancer Prevention Exercise #1: Walking
Walking has many health benefits such as cancer
prevention. Instead of using the treadmill, walk
outdoors. Find a safe sidewalk or park and walk your
way into preventing cancer. Bring headphones and
listen to music and make walking fun. If you have
kids or dogs at home, bring them along for a walk!
Not only are you getting some bonding time with your
pet and family, you’re also working your way into
preventing cancer.


Cancer Prevention Exercise #2: Yoga

Yoga is another great exercise to try for
cancer prevention and it’s a great stress
reliever too! Don’t worry about not being
flexible, start with a beginner’s class and
work your way up each class. Bring a friend
to class to make it less intimidating. Once
you learn the basics, you can do the
exercises at home in your free time. Now
what could be better than achieving holistic
health in an effort of preventing cancer?


Cancer Prevention Exercise #3: Dancing

Dancing can be one of the most fun ways to
meet your fitness goals and at the same
time, it can be the most enjoyable thing you
do for cancer prevention. You can dance in
the privacy of your living room or go to a
club. If you have two left feet, try a dance
class! Learn salsa, ballroom dancing or even
the meringue! There are so many types of
dance to learn, you can’t go wrong.


Cancer Prevention Exercise #4:
Rollerblading

Surprise? Rollerblading is not just for kids
anymore! Bring out your old roller skates
and work your way into cancer prevention.
Just make sure you have the proper
protective gear like a helmet, knee and
elbow pads and have a go at rollerblading! It
is very cardiovascular and works out all the
muscles in your body. Don’t worry if you
don’t get it at first, practice makes perfect.


Cancer Prevention Exercise #5: Tai Chi

Tai Chi is a Chinese martial art that promotes
health through slow moving exercises and
breathing techniques. It is also meditative.
Classes can be taught in a group setting or in
private classes. Man seniors practice tai chi for
its health benefits.


Cancer Prevention Exercise #6: Join a
Team Sport
Joining a team sport like softball, volleyball
and soccer can be tons of fun! Organized
sports are sometimes offered through the
workplace and recreation centers. If your
workplace doesn’t have one, why not
organize a sport? You’ll meet new people and
engage in healthy competition all while
working your way into preventing cancer and
achieving holistic health.


Cancer Prevention Exercise #7: Swimming

Swimming is an excellent form of exercise a great
way of preventing the cancer disease. It works
out all the muscles in the body and it can be very
cardiovascular. If you don’t know how to
swim, lessons are available for adults. You can
also try water aerobics.


Cancer Prevention Exercise #8: Hiking

If you love the outdoors, hiking is for you! The
scenery alone makes hiking worthwhile. Set a
goal for yourself like distance or the amount of
time you hike during each session. Not only are
you challenging yourself, you are working your
way into cancer prevention and getting one of the
best ways to get in shape!


Cancer Prevention Exercise #9: Cycling

You can cycle at home while watching TV on a
stationary bike or hit the outdoors with a
traditional bike. A lot of adults prefer stationary
bikes because it is convenient and you can even
control the resistance and simulate biking uphill
or downhill. Whether you bike at home or
outdoors, you are easily meeting the
recommended 30 minutes, five days a week
cancer prevention.


Cancer Prevention Exercise #10:
Dodge ball

Dodge ball is back! Gyms and recreational centers are
catching onto the new form of cancer prevention exercise
trend by offering classes and organized teams. Dodge ball
is fun and it is also the ultimate stress reliever! Think back
to when you were playing in school, how good it felt to get
someone “out”. Yes it’s definitely a stress reliever.


Doing physical activity is also great for people who are
recovering from cancer. In recent years, there have been a
number of high profile cases of cancer involving
professional athletes. Lance Armstrong a professional
cyclist battled testicular cancer. Scott Hamilton a
professional skater also battled testicular cancer and Peggy
Fleming also a professional skater battled breast cancer. In
each of these cases, the athlete resumed their training
regime after diagnosis and treatment of cancer. In most
cases, exercise reduced the nausea and fatigue that
accompanies cancer chemotherapy.


Erik Durak, M.Sc. is a co-director of the Cancer Well Fit program in
Santa Barbara California, a program wherein cancer patients
engage in group exercise sessions involving resistance training,
aerobic training, yoga and meditation. According to Mr. Durak,
participants improved their strength and endurance by more than
25 percent Fatigue levels were reduced by 30 percent and pain
was reduced by more than 20 percent.
Oncologists (cancer specializing doctors) believe that quality of
life is one of the two most important concerns of cancer
treatment. The other is survivability. The Cancer Well-Fit program
improved the quality of life of its participants by more than 40
percent. Exercise when combined with proper nutrition and
improved medical care may open new doors to the cure and
recovery of cancer in the future.

Preventing cancer step 2

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