Lifestyle Exercise May Lower Your Cancer Risk
According to a recent study, engaging in just one or two minutes of vigorous exercise per day could significantly reduce the risk of cancer. The study, led by Dr. Emmanuel Stamatakis and published in the journal JAMA Oncology, suggests that activities like power walking, climbing stairs, doing strenuous housework, or playing with kids can be beneficial.
The research involved data from over 22,000 participants in the UK Biobank, a long-term biomedical database. Participants reported not regularly exercising in their leisure time, but they wore accelerometers to track their vigorous intermittent lifestyle physical activity (VILPA).
Those who incorporated about 4½ minutes of vigorous activity in short bursts of one or two minutes experienced more than a 30% lower incidence of cancer.
It is important to understand the health impact of vigorous activity in daily life, especially for individuals who may find it more manageable than traditional leisure-time exercise. For many middle-aged and older adults, incorporating exercise into their daily routine may be a more feasible approach.
Dr. Glenn Gaesser, a professor of exercise physiology at Arizona State University, points out that the study’s observational nature does not establish a direct cause-and-effect relationship between the short bursts of exercise and reduced cancer risk. However, there are indications that such activity can lead to improvements in cardiorespiratory fitness, which is associated with lower insulin resistance and chronic inflammation – both significant risk factors for cancer.
The benefits of incorporating these short spurts of exercise include lower financial and time commitments, as they don’t require exercise tools or going to a gym. Additionally, they address the common excuse of not having enough time to exercise.
To engage in vigorous exercise, one should aim to be out of breath to the point where holding a conversation would be difficult. Activities like jogging in place, squats, mountain climbers, or walking lunges can be effective.
Rather than feeling intimidated by longer workout sessions, people can adopt a habit-stacking approach. This involves adding exercise habits to existing daily routines. For example, doing push-ups while waiting for the water to warm up in the shower or performing wall sits or squats while brushing teeth can be simple yet effective ways to incorporate exercise consistently.
Ultimately, these short bouts of exercise are accessible and can have positive emotional effects, leading to greater consistency and a sense of pride in one’s achievements. It’s a step towards realizing that a minute of exercise is achievable and beneficial for overall health and well-being.