Colon cancer is the third most common cancer in the world. To reduce the risk of developing this type of cancer, it is essential to lead a healthy lifestyle, which includes regular exercise as one of the crucial aspects.

Exercise is known to have a range of benefits for the mind and body. It is a natural and practical way to reduce the risk of colon cancer.

The Benefits of Exercise for Colon Cancer Prevention

There are numerous benefits of incorporating exercise into a daily routine. Here are some ways in which exercise helps prevent colon cancer:.

1. Exercise Reduces the Risk of Obesity

Obesity is a significant risk factor for colon cancer. People who are overweight or obese have a higher risk of developing colon cancer. Exercise is an effective way to lose weight and maintain a healthy weight.

It helps burn calories, which reduces the risk of obesity and, consequently, colon cancer.

2. Exercise Decreases Inflammation

Inflammation in the body is associated with the development of many diseases, including colon cancer. Exercise helps decrease inflammation, which reduces the risk of colon cancer.

Studies have shown that regular exercise can control inflammation in the body and reduce the risk of colon cancer.

3. Exercise Reduces Insulin Resistance

Insulin resistance is a condition in which the body produces insulin but cannot use it correctly. Insulin resistance is associated with various diseases, including colon cancer.

Regular exercise can reduce insulin resistance, which lowers the risk of colon cancer.

4. Exercise Regulates Digestive Functions

Regular exercise helps regulate bowel functions. This regulation reduces the risk of constipation and bloating, which are factors that can increase the risk of colon cancer.

Exercise helps keep the digestive system healthy, which reduces the risk of colon cancer.

5. Exercise Strengthens the Immune System

The immune system plays a crucial role in preventing diseases, including colon cancer. Exercise helps stimulate the immune system, which strengthens it and reduces the risk of colon cancer.

6. Exercise Reduces Stress

Stress is another risk factor for colon cancer. Exercise is a natural way of reducing stress. Exercise releases endorphins, which are natural stress relievers in the body.

Regular exercise can help keep stress levels low, which reduces the risk of colon cancer.

How Much Exercise is Necessary?

A person’s physical activity level determines the amount of exercise necessary to reduce the risk of colon cancer. Here are some general guidelines:.

1. Cardiovascular Exercise

Cardiovascular exercise such as running, cycling, swimming, or brisk walking is an essential way to prevent colon cancer.

It is recommended to engage in at least 150 minutes of moderate-intensity cardiovascular exercise per week, or 75 minutes of high-intensity cardiovascular exercise per week. Exercise should be spread over five days with a duration of at least 30 minutes per day.

2. Resistance Training

Resistance training or weight lifting is an effective way to prevent colon cancer. Resistance training should be done at least two days per week, aiming for eight to ten exercises targeting the major muscle groups.

Exercise should be done at 10-15 repetitions per set with a weight that can be lifted eight to ten times before muscle fatigue sets in.

3. Incorporating Physical Activity into Daily Routines

Incorporating physical activity into everyday routines can reduce the risk of colon cancer.

It is recommended to take the stairs instead of the elevator, park further away from work or the grocery store, walk to work, and take breaks every hour to move around. Household chores like gardening, sweeping, mopping floors, and cooking are examples of everyday activities that can increase physical activity levels and prevent colon cancer.

Conclusion

Exercise is an essential tool for preventing colon cancer.

It can help reduce the risk of developing this disease by promoting a healthy weight, reducing inflammation, decreasing insulin resistance, strengthening the digestive system, boosting the immune system, and reducing stress levels. Regular exercise can reduce the risk of colon cancer and other chronic diseases, thereby leading to a healthier and more satisfying life.