Colon cancer, also known as colorectal cancer, is the third most common cancer in the world. According to the American Cancer Society, it is estimated that there will be over 149,000 new cases of colon cancer in 2021 in the United States alone.

Fortunately, there are ways to reduce your risk of developing this deadly disease.

One way to reduce your risk of colon cancer is through regular physical activity. Exercise can help you maintain a healthy weight, improve your digestion, and reduce inflammation in your body.

Here are five movements that can help you reduce the risk of colon cancer:.

1. Walking

Walking is one of the easiest and most accessible forms of physical activity. It can be done almost anywhere and requires no special equipment. Walking for just 30 minutes a day can help reduce your risk of colon cancer by up to 30%.

Aim for a brisk walk, at a pace that gets your heart rate up and makes you feel slightly out of breath.

2. Squatting

Squatting is a natural movement that we were born to do. Unfortunately, modern living has made us sit on chairs and toilets, which causes a host of health problems, including colon cancer.

Squatting, on the other hand, helps promote the movement of food through the digestive system. It also strengthens the muscles of the lower body, which can help prevent falls in older adults.

3. Yoga

Yoga is a form of exercise that emphasizes deep breathing, relaxation, and mindfulness. It has been shown to help reduce stress and anxiety, which can contribute to the development of colon cancer.

Yoga also helps improve digestion and promotes healthy bowel movements. Some yoga poses that can help promote colon health include the seated forward bend, the bridge pose, and the reclining twist pose.

4. Cycling

Cycling is another great way to get physical activity and reduce your risk of colon cancer. It helps improve cardiovascular health, strengthen the legs, and tone the core muscles.

Cycling for just 20-30 minutes a day can provide significant health benefits. You can go for a ride outside or use a stationary bike at home or at the gym.

5. Strength Training

Strength training, also known as resistance training, involves using weights or resistance bands to build muscle and improve strength. It helps improve bone density, reduce inflammation, and boost the immune system.

Strength training is particularly important for older adults, who are at greater risk of falls and fractures. Some strength training exercises that can help reduce the risk of colon cancer include lunges, squats, push-ups, and planks.

By incorporating these five movements into your daily routine, you can help reduce your risk of colon cancer and improve your overall health and well-being.

Remember to start slowly and gradually increase the intensity and duration of your workouts over time. Always consult with your healthcare provider before starting a new exercise program.