Get fit
and fight cancer
and fight cancer
With recent research suggesting that physical activity can prevent cancer as well as reduce the risk of cancer recurrence, you have one more reason to get moving. And don’t think it means you have to go from couch potato to marathon star to enjoy the benefits. Any regular physical activity will do. Here is information on why exercise is effective in combatting cancer, plus 10 ways to fit exercise into your day.
The many benefits of exercise
Exercise isn't just something to do to sweat. It helps you maintain a healthy weight, reduces your risk of heart disease and diabetes, gives you more energy, boosts your immune system, improves your cognitive functions and mental health, increases your strength and tone, and generally makes you feel and look better. And now researchers believe it will help you fight cancer.Unfortunately, exercise is often the first thing pushed to the bottom of the daily to-do list. This is especially true if you are dealing with a chronic illness like cancer, or are in the recovery stage. However, daily physical activity (as well as changing your diet to include cancer-fighting foods) may be one of the easiest and best ways to trump this chronic and often fatal disease.
How does exercise combat cancer?
Researchers have not pinpointed the exact reason why exercise is a cancer-fighter, but studies suggest the following possibilities.Exercise reduces blood levels of insulin. Insulin is a substance in the body that causes cells to divide and grow more quickly. Studies suggest that women with high levels of insulin have a slightly higher risk of breast cancer and an even higher rate of recurrence and death from cancer.
Exercise boosts the immune system. Whether you are exercising to prevent cancer or in the midst of fighting it, exercise helps repair infection-fighting T-cells. This is especially important in restoring the immune system after it has been damaged by chemotherapy.
Exercise lowers hormone levels. Physical activity can reduce the levels of circulating estrogen and testosterone, two hormones that are linked with breast, endometrial and prostate cancers. Estrogen is stored in fat cells, and exercise can help burn fat.
Exercise is effective in weight loss. Regular physical activity can prevent weight gain and even promote weight loss. Research indicates that obesity is associated with lower rates of beating cancer as well as the likelihood that cancer will return.
10 ways to get more physical activity into your day
The American College of Sports Medicine (ACSM) recommends doing 30 minutes of moderately intense cardio five days a week and strength training two times a week. However, if carving out a 30 minute block every day for cardio or strength training is near impossible, try these 10 strategies to conveniently get your daily dose of exercise.1. Break it up. If 30 solid minutes of exercise is out of the question, commit to doing three 10-minute walks (or bike rides) throughout your day. Try a 10-minute segment in the morning, at noon, then after dinner. Ten minutes is not that long, just think of the time you spend in front of the computer or TV.
2. Multi-task. Instead of driving to do your errands, walk or bike. If you frequently talk on the phone, go for a walk and talk (peferably with a headset to keep your hands free and posture straight). If you plan on meeting a friend for coffee, offer a brisk walk in the park, instead. Or meet your friends at the gym to take an exercise class together. Another way to get some extra exercise is to park farther away from your destinations so you have to walk a little more to get there (granted, make sure you park in a safe, well-lit area).
3. Take the stairs. Every little bit of exercise helps. Taking the stairs, instead of the elevator, not only strengthens and tones your lower body, it boosts your heart rate and helps improve your cardiovascular fitness. If you have stairs at home, take every opportunity to use them! You could even make one of your 10-minute segments of exercise solely on the stairs. Try going up and down the stairs facing forward and then facing backward (hold on to the handrail for safety).
4. Walk your dog (or your neighbor’s dog). Fido and Fifi need exercise, too. Exercising with your pet will get you both outside to enjoy the fresh air, and, best yet, your dog always wants to go so you won’t have any trouble convincing him or her to exercise.
5. Play with your kids or grandkids. Get fit with the kiddos! Depending on the age of your kids or grandkids, you can get both cardio and strength training into your day and have fun doing it. If you have little ones, put them in a front or backpack carrier and take a walk or hike - this will strengthen your lower body and core muscles (as well as your bones) and give you an aerobic workout. Jog strollers are another option. For extra strength training, hold your little ones against your chest and do squats, then lift them overhead (they will think its fun and it will help you improve your upper and lower body strength). If your kids or grandkids are older, play tag, hide and seek, or sports with them or take them swimming.
6. Move to the music. Whether you have a portable music player or a sound system at home, turn up the tunes and move to the music. Dancing is an excellent cardio activity and can tone your muscles, too. Ten minutes or even 30 minutes will groove by before you know it. You even download podcast workouts!
7. Go domestic. Cleaning house, gardening, raking leaves and washing your car all count as physical activities. Not only do you get to take care of your home and yard, you get in some unintended exercise.
8. Living room workouts. If you don’t belong to a gym (or do but rarely go), save yourself some money and time by renting workout videos from your local library. You can also do yoga, strength training and cardio workouts featured on your local TV or cable stations as well as on the Internet.
9. Do what you enjoy. One of the reasons people avoid exercise is because they haven’t found activities they enjoy or they don’t realize that some of the activities they do enjoy are actually exercise, too. If you love the beach, walk barefoot in the sand along the shoreline or play Frisbee with your kids or pup. If you love the mountains, find the nearest hiking trail, pack a lunch, and trek up the hillside. If you are more into sports, join a sports organization, such as a running or biking club, or join a tennis or soccer league. If your kids play sports, take advantage of the quality time you can spend with them practicing their sport.
10. Start slow. If the above activities seem like too much for you, start slow and work yourself up gradually. Thirty minutes (in one block or broken into smaller segments) of physical activity is something you can set as your goal. Start with five or 10 minutes everyday and increase it by five minutes every week or two.
Exercise - and fighting cancer - is something you can fit into your day without even trying. And it will be even better for you if you do the physical activities you enjoy and make the time to do.
