Colon cancer is a type of cancer that affects the large intestine or the rectum. According to the American Cancer Society, it is the third most common cancer diagnosis and the third leading cause of cancer-related deaths in the United States.

However, there are ways to reduce your risk of developing colon cancer, including making certain lifestyle changes. One of the most effective ways of preventing colon cancer is through exercise.

In this article, we will discuss five effective movements that can help prevent colon cancer.

The Importance of Exercise in Preventing Colon Cancer

Before we dive into the specific movements, let’s first discuss why exercise is important in preventing colon cancer. Regular exercise has been found to reduce the risk of colon cancer by up to 25%.

When you exercise, you increase blood flow to your colon, which helps to flush out toxins and waste products.

Regular exercise also helps to regulate your hormones and keep your weight in check, both of which are important factors in preventing colon cancer.

Walking: Movement 1

Walking is one of the easiest and most accessible exercises you can do to prevent colon cancer. Walking 30 minutes a day, at least five days a week, has been shown to reduce the risk of colon cancer by up to 12%.

Walking is also a low-impact exercise, so it is easy on your joints and suitable for almost everyone. Start by walking at a comfortable pace for 10-15 minutes a day and gradually increase the time and intensity as you become more comfortable.

Running: Movement 2

If you are looking for a more intense workout, running is a great option. Running has been shown to reduce the risk of colon cancer by up to 30%.

If you are new to running, start slowly and gradually increase your pace and distance. Aim for at least three 30-minute runs per week.

Cycling: Movement 3

Cycling is another great low-impact exercise that can help to prevent colon cancer. Cycling has been shown to reduce the risk of colon cancer by up to 19%.

If you are new to cycling, start by cycling for short distances on flat terrain. As you become more comfortable, gradually increase the distance and intensity of your rides. Aim for at least three 30-minute rides per week.

Swimming: Movement 4

Swimming is a low-impact exercise that can help to prevent colon cancer. Swimming has been shown to reduce the risk of colon cancer by up to 20%.

If you are new to swimming, start slowly and gradually increase your distance and intensity. Aim for at least three 30-minute swims per week.

Movement 5: Strength Training

Strength training is another important exercise to incorporate into your routine to prevent colon cancer. Strength training helps to build and maintain muscle mass, which is important in preventing colon cancer.

Additionally, strength training can help to regulate your hormones and lower your insulin levels, both of which are important factors in preventing colon cancer.

If you are new to strength training, start with bodyweight exercises such as push-ups, squats, and lunges. As you become more comfortable, gradually add weights and increase the intensity of your workouts.

Aim for at least two strength training sessions per week.

Conclusion

Regular exercise is an important factor in preventing colon cancer. By incorporating these five movements into your routine, you can help to reduce your risk of developing colon cancer.

Remember to start slowly and gradually increase the intensity of your workouts, and always consult with your healthcare provider before beginning any new exercise program.