Colorectal cancer, also known as colon cancer, is one of the most common types of cancer worldwide. According to the American Cancer Society, about 1 in 23 men and 1 in 25 women will develop colorectal cancer at some point in their lives.

The good news is that colon cancer is one of the most preventable forms of cancer, and exercise is one of the most effective ways to reduce your risk.

What is Colon Cancer?

Colon cancer occurs when abnormal cells grow out of control in the colon or rectum. The colon, also known as the large intestine, is part of the digestive system and is responsible for absorbing water and nutrients from food.

When cancer cells form in the colon, they can invade nearby tissues and spread to other parts of the body, such as the liver and lungs.

How Exercise Can Help Prevent Colon Cancer

There is growing evidence that regular exercise can reduce the risk of colon cancer.

A study published in JAMA Internal Medicine found that people who performed moderate to vigorous physical activity for at least 150 minutes per week had a 27% lower risk of developing colon cancer compared to those who were sedentary. The study also found that the more exercise people did, the lower their risk of colon cancer.

Another study, published in the Journal of Clinical Oncology, found that people who had a higher level of physical activity had a lower risk of colon cancer recurrence and mortality.

The study followed over 1,200 people with colon cancer for an average of 7.5 years and found that those who exercised regularly had a 42% lower risk of colon cancer recurrence and a 31% lower risk of death from all causes than those who were inactive.

How Exercise May Prevent Colon Cancer

The exact mechanism by which exercise reduces the risk of colon cancer is not fully understood, but there are several theories.

One theory is that exercise helps regulate the hormones and growth factors that can contribute to the development of colon cancer. For example, regular exercise can reduce levels of insulin and insulin-like growth factor-1 (IGF-1), which are associated with the growth of cancer cells.

Another theory is that exercise can reduce inflammation, which is a known risk factor for colon cancer.

Exercise has been shown to lower levels of pro-inflammatory cytokines and increase levels of anti-inflammatory cytokines, which can help reduce inflammation throughout the body.

Exercise may also improve bowel function and reduce the time that waste products stay in the colon. This can reduce the exposure of the colon to potentially harmful substances, which can help reduce the risk of cancer.

How Much Exercise is Needed for Colon Cancer Prevention?

The American Cancer Society recommends that adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week, or a combination of both.

Moderate-intensity activities include brisk walking, cycling, and swimming, while vigorous-intensity activities include running, aerobics, and team sports.

To achieve the most benefit for colon cancer prevention, it may be best to aim for more than the recommended amount of exercise.

A study published in the Journal of the National Cancer Institute found that people who exercised for at least 6 hours per week had a 19% lower risk of colon cancer compared to those who exercised for less than 3 hours per week.

Other Ways to Prevent Colon Cancer

In addition to exercise, there are several other lifestyle changes that can help reduce the risk of colon cancer. These include:.

Eating a healthy and balanced diet that is rich in fruits, vegetables, and whole grains and low in red and processed meats.
Maintaining a healthy weight and avoiding obesity.
Limiting alcohol consumption to no more than 2 drinks per day for men and 1 drink per day for women.
Quitting smoking.
Getting screened for colon cancer regularly, especially if you have a family history of the disease.

Conclusion

Colon cancer is a common and potentially deadly form of cancer, but it is highly preventable. Exercise is one of the most effective ways to reduce your risk of colon cancer, and there is strong evidence to support this.

By making exercise a regular part of your routine, you can not only reduce your risk of colon cancer but also improve your overall health and well-being.