Colon cancer is one of the most common types of cancer that can lead to death when left untreated. It affects both men and women and can develop at any age.

The good news is that there are simple lifestyle changes that individuals can make to reduce their risk of colon cancer death. One of the easiest and most effective ways to do this is by walking.

How Walking Reduces The Risk of Colon Cancer Death

According to various studies, walking can lower the risk of colon cancer in several ways.

For starters, walking increases blood flow and oxygen levels throughout the body, which can help reduce inflammation, strengthen the immune system, and promote healthy cell growth.

Additionally, walking can prevent obesity, which is a major contributor to colon cancer.

Obesity can lead to insulin resistance, increased levels of estrogen and other hormones, and chronic inflammation, all of which can increase the risk of colon cancer.

Walking also improves digestive health by stimulating the contraction of intestinal muscles. This helps to move stool through the intestines more efficiently and reduces the amount of time that harmful substances stay in the colon.

Moreover, as you walk, metabolism is improved, and this results in a reduction in the amount of fat in the body.

How Much Walking is Required?

The American Cancer Society recommends that adults should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week.

Walking at a brisk pace for 30 minutes a day, five days a week can meet this requirement and can significantly reduce the risk of colon cancer death.

It’s important to note that you don’t have to go to a gym or invest in fancy equipment to incorporate walking into your daily routine.

You can start by taking a 10-minute walk during your lunch break or parking farther away from the entrance when you go to work or run errands. Gradually increasing your distance and speed can help you build up to walking for 30 minutes a day.

Other Ways to Reduce the Risk of Colon Cancer Death

While walking is an effective way to reduce the risk of colon cancer death, it’s important to adopt other healthy habits as well. These include:.

1. Eating a Balanced Diet

A healthy diet is important for maintaining good health. A diet that is high in fruits, vegetables, and fiber and low in red and processed meats, alcohol, and sugary foods can significantly reduce the risk of colon cancer.

2. Quitting Smoking

Smoking is a significant risk factor for many types of cancer, including colon cancer. Quitting smoking can help reduce the risk of colon cancer as well as improve overall health.

3. Regular Screening

Regular screening can help detect colon cancer in its early stages when it’s most treatable.

The American Cancer Society recommends that individuals at average risk of colon cancer begin screening at age 45, while those at high risk may need to start earlier.

Conclusion

Incorporating walking into your daily routine is an easy and effective way to reduce the risk of colon cancer death.

Just 30 minutes of brisk walking a day can help improve cardiovascular health, prevent obesity, improve digestion, and stimulate healthy cell growth. Coupling this with other healthy habits such as a balanced diet, quitting smoking, and regular screening can help maintain good health and reduce the risk of colon cancer.