by Carrie Sowiak, NASM certified personal trainer
We probably all know someone who’s had a battle with cancer, or perhaps even had it ourselves. But what we may not know is how exercise plays a part in its development and treatment. As if we needed another reason to exercise, we can reduce the risk of getting cancer by exercising. A paper published in the Journal of the American Medical Association (Moore et al. 2016) revealed that physical activity lowers the risk of 13 types of cancer!
Regular physical activity is also linked to increased life expectancy after a cancer diagnosis in many cases by decreasing the risk of cancer recurrence (Memorial Sloan Kettering Cancer Center, Grisham 2014). For those who already have cancer, exercise has been shown to help with getting rid of it and minimizing the harmful effects that both the disease and treatment have on the body.
When our immune system is strong we are better equipped to battle cancer successfully. In a 2005 Harvard study, breast cancer patients who exercised at moderate intensities 3-5 hours per week lowered the odds of dying from cancer by about half, compared with sedentary patients (Holmes et al. 2005). However, one must be careful not to overdo exercise as that could suppress the immune system. Even a little exercise improved patients’ odds regardless of stage or diagnosis timing.
Vigorous exercise increases blood flow more than moderate exercise does, and this increased blood flow increases oxygen and immune cells flowing through the body, including the liver. The liver detoxifies carcinogens and other damaging substances, including excess estrogen.
Research has also found that those who exercised early in life have reduced chances of breast cancer later in life. Strenuous exercise in 12-year-old girls was associated with reduced breast cancer during pre- and postmenopause (Lee and Oguma 2006).
So what type of exercise is best? To reduce cancer recurrence and mortality, current recommendations suggest higher intensities, resistance training, and less sitting time. With NeeBooFit resistance bands, you won’t even have to go to the gym to achieve this! If you already have cancer, I also recommend working with a personal trainer who will consult with your doctor. Of course, if you’re new to exercise, always start slowly and listen to your body. Consult the book Prescriptions for Nutritional Healing by Phyllis Balch for a great resource on foods and supplements to include and omit in your cancer fighting diet. And since stress can weaken the immune system, keep a positive outlook and feel confident that you can beat cancer!
