Minimizing Cancer Risk with Exercise

PHYSICAL THERAPISTS ARE OFTEN ASKED, “What is the best exercise for my particular health issue?” Curiously, the question of how to exercise in order to prevent cancer isn’t asked. And while physical activity and exercise alone won’t prevent cancer, a multifaceted approach can help minimize the risk.

Most experts agree that there are several lifestyle modifications to help minimize the risk for cancer. A good place to begin is to maintain regular wellness checkups and screenings Establishing a relationship with a primary care physician is another good idea. Other modifications include:

• avoiding tobacco
• eating a healthy diet
• sun protection
• getting immunized, (hepatitis B, HPV for 11- or 12-year-olds up to age 26)
• maintaining a healthy weight
• being physically active

Physical inactivity and poor nutrition are major risk factors

According to the American Cancer Society®, obesity, physical inactivity and poor nutrition are major risk factors — second only to tobacco use. Further, they estimate that one quarter to one third of all cancers in the United States can be attributed to diet and insufficient physical activity, as well as to being overweight or obese.

Studies estimate that adults who follow healthy lifestyle recommendations, including not smoking and limiting alcohol consumption, are 36 percent less likely to be diagnosed with cancer. Forty percent less likely to die from the disease. Diet  and physical activity determine a healthy weight — so, what is the relationship between physical activity and a reduction in cancer risk?

The increased risk of cancer associated with being overweight/obese includes:

• cancers of the breast in postmenopausal women
• colon and rectum
• endometrium
• pancreas
• kidney
• adenocarcinoma of the esophagus

In addition, being obese likely increases the risk of gallbladder cancer, and has been associated with increased risk of cancer in the liver, cervix and ovary, multiple myeloma, non- Hodgkin’s lymphoma, and aggressive forms of prostate cancer. The link between body weight and cancer risk is thought to center around fat and sugar metabolism, immune function, and levels of hormones (particularly insulin and estradiol).

Body Mass Index

What is the measurement for being overweight or obese? The Body Mass Index (BMI) scale is the generally accepted standard for reference and is based on height and weight. For example, a five foot 10 inch individual is considered overweight if the person weighs between 174 and 208 pounds and obese if 209 pounds or more. The research regarding the relationship between weight loss and cancer risk is more limited, but there are some studies that suggest there is reduced risk of postmenopausal breast cancer in women who maintain a healthy weight.

The best exercise for reducing cancer risk is cardiopulmonary fitness training or activities, which have a more significant impact on reducing body weight. as compared to other forms of exercise training. Exercise and activities that use more calories and energy will lead to weight loss. This is especially true when caloric intake and diet is monitored closely. Greater cancer risk reduction is associated with moderate to high levels of cardiopulmonary fitness training as compared to lower level training and activity. Most experts recommend a minimum of 150 minutes of moderate intensity or 75 minutes of vigorous intensity training/activity per week. A combination is preferred spread throughout the week. Some studies suggest doubling these amounts (300 minutes of moderate or 150 minutes of vigorous intensity) may have an even greater reduction in cancer risk.

Moderate Intensity Activities

Examples of moderate intensity activities include:

• walking
• dancing
• leisurely cycling
• yoga
• golfing without a cart
• doubles tennis
• mowing the lawn or general yard or garden maintenance

Examples of vigorous intensity activities might include:

• jogging or running,
• fast cycling
• aerobic dance
• martial arts
• swimming
• singles tennis
• digging, hauling, and carpentry

Incorporating activities from recreation, hobbies and essential daily tasks, coupled with an appropriate diet, will help maintain a healthy weight and reduce the risk of those cancers associated with obesity. As a bonus, exercising regularly and eating healthy meals will make you feel better, too.

For more information about Eisenhower’s Rehabilitation Services, call 760.773.2033.