New research indicates that engaging in physical activity before a cancer diagnosis may significantly reduce the risk of cancer progression and mortality, particularly for breast and prostate cancer patients. This study, published in the British Journal of Sports Medicine, highlights the potential benefits of incorporating regular exercise into people’s lifestyles as a strategy to combat cancer.
The Link Between Exercise and Reduced Cancer Risk
For many years, scientists have observed a connection between regular physical activity and a lower risk of developing several types of cancer. The mechanisms behind this association are multifaceted. Exercise helps maintain a healthy weight, which reduces the risk of 13 different types of cancer. Additionally, physical activity can regulate hormone levels, such as estrogen and insulin, which can encourage breast cells to divide, increasing cancer risk. Furthermore, exercise can bolster the immune system, making the body more effective at identifying and combating cells that could become cancerous.
How Exercise Impacts Cancer Progression
A recent study delved into how physical activity before a cancer diagnosis affects cancer progression and mortality. The research, focusing primarily on breast and prostate cancer patients in South Africa, analyzed data from over 28,000 participants with stage 1 cancers. These participants were part of a health promotion program that recorded their physical activity. The study found that individuals who engaged in moderate to high levels of physical activity were 27% less likely to experience cancer progression and 47% less likely to die from any cause compared to those with no recorded activity.
Interestingly, even low levels of physical activity showed benefits, reducing cancer progression by 16% and mortality by 33% compared to inactivity. The study emphasizes that even small amounts of regular exercise can make a difference. The findings suggest that incorporating physical activity into one’s routine is a crucial strategy for both cancer prevention and management.
Biological Mechanisms Behind Exercise’s Benefits
Exercise impacts cancer cells by hindering their proliferation, promoting apoptosis (programmed cell death), and reducing their migration capabilities. Additionally, it lowers the levels of sex hormones, such as estrogen, and growth factors associated with cancer development and progression. Exercise also prevents high blood levels of insulin, which has been linked to cancer development. Furthermore, physical activity helps reduce inflammation, improve immune system function, and alter the metabolism of bile acids, potentially decreasing exposure of the gastrointestinal tract to suspected carcinogens. These mechanisms highlight why exercise can be a powerful tool in the fight against cancer.
Specific Cancers and the Role of Exercise
Breast Cancer
Many studies have shown that physically active women have a lower risk of breast cancer than inactive women. Specifically, the most physically active women have a 12-21% lower risk of developing breast cancer compared to their inactive counterparts. This benefit has been observed in both premenopausal and postmenopausal women. Additionally, exercise can help manage hormone levels, potentially reducing the risk of progression in hormone-sensitive breast cancers.
Prostate Cancer
Exercise plays a vital role in reducing the risk of prostate cancer progression and mortality. Studies have shown a 40-50% risk reduction in prostate cancer mortality with higher levels of physical activity. Regular exercise helps manage weight, which is important for men who may experience muscle and bone loss along with fat gain prior to diagnosis, reducing inflammation and oxidation that contribute to cancer. Like breast cancer, exercise may help regulate hormones like testosterone, which can influence prostate cancer progression.
Other Cancers
Physical activity is also associated with a reduced risk of other cancers, including bladder, colon, endometrial, lung, and pancreatic cancer. For example, the risk of bladder cancer can be 15% lower for individuals with high physical activity levels. Exercise can also help reduce the risk of colon cancer by facilitating the passage of waste more quickly through the bowel. While the evidence is more limited for some cancers like ovarian and testicular cancer, the overall consensus is that increased physical activity is beneficial for cancer prevention and management across many types.
Recommended Exercise Levels for Cancer Risk Reduction
Health organizations recommend that adults should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week. This can be broken down into daily or weekly routines. For instance, getting about 60 minutes of moderate exercise most days of the week is a great way to reduce cancer risk. Moderate-intensity activities include brisk walking, dancing, and leisurely bicycling, while vigorous activities include running, fast cycling, and aerobics.
A recent study showed that engaging in 300 minutes or more of moderate-intensity or 150 minutes or more of vigorous-intensity physical activity per week was linked with a 0.8% risk reduction for any cancer. This demonstrates that even exceeding the minimum recommendations can provide further benefits. It’s important to note that even lower amounts of activity can help, and it’s beneficial to gradually build up to more exercise over time.
The Role of Exercise During and After Cancer Treatment
Exercise is not only beneficial for cancer prevention but also for people undergoing treatment. It can reduce the severity of side effects of cancer treatment, reduce fatigue, improve quality of life, and have a positive impact on mental health. Physical activity is recommended for patients with any type of cancer and at all stages of treatment. The type and intensity of exercise should be tailored to the individual patient’s condition. For cancer survivors, exercise is crucial in improving cardiovascular fitness, muscle strength, body composition, and overall well-being.
How to Incorporate Exercise Into Your Daily Routine
- Start Slowly: If you are new to exercise, begin with small amounts of activity and gradually increase over time.
- Find Activities You Enjoy: Choose activities you like, making it easier to stick to a routine. This could be walking, swimming, dancing, or cycling.
- Sit Less, Move More: Incorporate movement into your daily routine. Get up and move for at least one to two minutes every hour.
- Schedule Exercise: Plan where, when, and how you will exercise to ensure you make time for it.
Conclusion
The evidence is clear: exercise plays a critical role in cancer prevention, management, and reducing progression risk, particularly for breast and prostate cancers. By incorporating regular physical activity into our lives, we can significantly lower the risk of cancer progression and improve our overall well-being. Regular exercise is a powerful tool that should be integrated into the prevention and treatment of cancer. The latest studies reinforce the importance of physical activity, urging individuals and healthcare professionals alike to embrace exercise as a vital component of a comprehensive cancer strategy.
