People who workout at least thirty mins a day, at a moderate to high power level were half as likely to get cancer according to current research, the first of its kind to look at cancer mortality and intensity of activity.
It appears that the boosts oxygen consumption related to moderate to high power workouts is involved in lowering the danger of cancer. The research appeared online July 28, 2009 in the British journal of Sports drugs.
The Finnish research included a population-based sample of 2,560 men aged 42-61, assessing the subjects’ physical activity and the rate of cancer death. None of the men who took part in the analysis had any history of cancer.
Participants filled out the 12-Month Leisure-Time exercise questionnaire and were then followed for a 16-year period. In that time there were 181 cancer deaths among the participants.
The researchers saw that those that did moderate to high power activity for at least a half hour a day were 50% less likely to develop cancer when compared to the other men.
Moderate power exercise increases your breathing and heart beat rate. You can sweat but be ready to talk and carry on a dialogue.
Options include brisk walking, slow jogging, biking, swimming, water aerobics, dancehall dancing, softball or baseball, volleyball, doubles tennis or gardening.
High power workouts are often shorter, though they burn more calories. They aren’t a choice for everybody, especially if you are new to this sort of activity – you’ll want to make slow, steady progress using longer sessions of less intense exercise.
High intensity workouts are tougher to keep up, and will be used carefully. Tailor the workout to your health goals and build over time and be certain to follow the acceptable coaching program for your sport.
For this new study, exercise intensity was calculated in metabolic equivalents of oxygen consumption ( METs ). Exercises with an average of four MET are thought to be moderate intensity. Some examples here might help.
The mean intensity of jogging is 10.1 MET, for cycling it’s 5.1 MET and 4.2 MET for walking. The average intensity level for fishing is 2.4 MET and hunting is 3.6 MET.
The researchers discovered that as the intensity levels of the activity increased, the risk of cancer death went down.
In fact, an boost of 1.2 metabolic units of oxygen consumption was related to a reduced risk of cancer death, particularly in lung and gastrointestinal cancers, even after all of the factors were accounted for in the analysis.
Today there are plenty of risk factors that have been related to cancer. Some we will control, others we can’t.
For example, smoking is an example of a behavior already proven to boost your risk for cancer that you can control.
Your genetics, features that came from your mum and dad, are outside your control though you may be able to help yourself by making lifestyle changes that offer some protective benefit.
Research continues to discover that things you do each day, can have a massive impact on your risk of cancer.
You will want to pay plenty of attention to…
- Diet – fruits and nonstarch veggies might offer some cancer protection, as might a diet low in fat, high in fiber.
- Alcohol Intake – drinking in moderation ( two drinks/day for men ; 1 drink/day for women ) is considered to be safe, but more than this will increase the risks of liver cancer ; colorectal cancer in ladies.
- Activity – people who are physically active, typically at least 30 minutes a day, have a lower chance of some cancers than those that are not active.
- Obesity – is a risk factor for several cancers, while losing the extra weight can scale back your chance of these same cancers. Even a little weight reduction helps.
The dangers of cancer are real and hard to ignore… However, the good news dropped at us from this new research is if a person is active – even moderately so – he has already welcomed a habit that helps forestall cancer and enjoy many healthy years.
Next – just head on over to the Daily Health Bulletin for more information on ways to prevent cancer , plus for a limited time get 5 free fantastic health reports. Click here for more details on this study on ways to prevent cancer .