Cancer is a leading cause of death worldwide, and it is estimated that about one-third of all cancers can be attributed to lifestyle factors, such as physical inactivity, poor diet, and tobacco use.

While there is no surefire way to prevent cancer, reducing the risk of this disease is possible with lifestyle changes, including increased physical activity. In this article, we will discuss the relationship between physical activity and cancer risk reduction and explore the best ways to implement physical activity into daily life.

What is Physical Activity?

Physical activity is any movement that requires your muscles to work and expend energy. This includes activities such as walking, running, biking, swimming, and strength training.

Physical activity is often divided into two categories: moderate-intensity and vigorous-intensity. Moderate-intensity activity involves raising your heart rate and breathing rate, while vigorous-intensity activity raises both of these even more. Both types of activity have benefits for cancer risk reduction.

What is the Relationship Between Physical Activity and Cancer Risk Reduction?

Studies have shown that physical activity can lower the risk of many types of cancer, including breast, colon, lung, and endometrial cancer. Physical activity may help reduce cancer risk in several ways:.

Physical activity helps regulate hormones in the body, including sex hormones and insulin. These hormones can promote the growth of cancer cells, so reducing their levels can help lower cancer risk.
Physical activity helps boost the immune system. A strong immune system can better fight off cancer cells that may develop in the body.
Physical activity helps reduce inflammation in the body. Chronic inflammation can contribute to many diseases, including cancer.
Physical activity can help reduce body fat, which is a risk factor for several types of cancer.

Overall, increasing physical activity levels can have a significant impact on cancer risk reduction.

How Much Physical Activity is Necessary?

The American Cancer Society recommends that adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week. This equates to about 30 minutes of activity five days per week.

Additionally, strength training exercises should be done at least two days per week for all major muscle groups.

While meeting these guidelines can be beneficial, any amount of physical activity can help reduce cancer risk. Even small increases in activity levels can provide health benefits.

How Can Physical Activity be Incorporated into Daily Life?

Incorporating physical activity into daily life does not have to mean spending hours at the gym. Simple changes can be made to increase activity levels throughout the day:.

Take a walk on your lunch break
Get off the bus or subway one stop early and walk the rest of the way
Take the stairs instead of the elevator
Do exercises while watching TV, such as lifting weights or doing yoga poses
Join a sports team or take up a new active hobby
Walk or bike to nearby places instead of driving

By making small changes like these, physical activity can become a part of daily life and can have a positive impact on overall health.

Conclusion

Physical activity is an effective way to reduce the risk of many types of cancer. By incorporating moderate-intensity or vigorous-intensity activity into daily life, individuals can reduce their risk of cancer while also improving overall health.

While meeting physical activity guidelines is beneficial, any increase in activity levels can provide health benefits. By making small changes to daily routines, physical activity can become a part of daily life and can contribute significantly to cancer risk reduction.