Author: National Cancer Institute (NCI)
Sports referred to here include dance, physical exercise, housework, and recreational activities, and specific sports include walking, tennis, cycling, and swimming.
There is a lot of evidence that exercise is associated with a reduced risk of several cancers.
One, colon cancer
The relationship between colon cancer and exercise is the most studied of all cancers.
A 2009 epidemiological study of 52 studies on the relationship between exercise and colon cancer found that those who exercised the most had a lower risk of developing colon cancer24 compared to those who exercised the least. %.
A pooled analysis of data from 12 prospective U.S. and European cohort studies on recreational exercise found that those who exercised the most had a 16% lower risk compared with those who exercised the least. %.
The incidence of distal and proximal colon cancer decreased in those who exercised more than in those who exercised less.
Exercise is also associated with a reduced risk of colon adenomas (polyps), which can progress to colon cancer.
However, it is unclear whether exercise is associated with a reduced risk of recurrence after polypectomy.
Image source: Zhanku Hailuo
2. Breast cancer
Many studies have shown that women who exercise more have a lower risk of breast cancer than women who exercise less.
A 2013 meta-analysis of 31 prospective studies found that exercise reduces breast cancer risk by an average of 12%.
Exercise was associated with a reduced risk of breast cancer in both premenopausal and postmenopausal women; however, evidence of the association was stronger in postmenopausal women.
Postmenopausal women with increased exercise also had a lower risk of breast cancer than women who did not.
Three, endometrial cancer
Many studies have investigated the relationship between exercise and endometrial cancer risk.
In a meta-analysis of 33 studies, people who exercised more had an average 20% lower risk of endometrial cancer compared to those who exercised less.
There is evidence that the relationship between exercise and endometrial cancer risk may reflect the effect of exercise on obesity, a known risk factor for endometrial cancer.
4. Other cancers
Evidence on the relationship between other cancers and exercise is limited.
In a study of more than 1 million people, recreational exercise was found to be associated with esophageal adenocarcinoma, liver cancer, gastric cardia (a type of stomach cancer), kidney cancer, myeloid leukemia, Myeloma and a reduced risk of cancers of the head and neck, rectum, and bladder. These results were confirmed by large cohort studies or meta-analyses.
It should be noted, however, that almost all evidence on the relationship between exercise and cancer risk comes from observational studies, which can find a link between exercise and cancer, but not definitively Is there a causal relationship between the two.
Image source: Zhanku Hailuo
5. What are the potential anti-cancer effects of exercise?
Exercise has a variety of biological effects on the body, some of which may help prevent cancer, including:
Reduce levels of hormones, such as insulin and estrogen, and specific growth factors involved in cancer development and progression;
Prevent obesity and reduce the harmful effects of obesity, especially insulin resistance (the inability of the body’s cells to respond to insulin);
Reduces inflammation;
Improves immune system function;
Altering bile acid metabolism reduces gastrointestinal exposure to these suspected carcinogens;
Reduces the time it takes for food to pass through the digestive tract and reduces gastrointestinal exposure to potential carcinogens.
6. What are the harms of sitting for a long time to the body?
Excessive sitting, such as prolonged television viewing, sitting and lying down, is a risk factor for many chronic diseases, including cancer, cardiovascular disease, type 2 diabetesand early death.
In some studies, even exercise did not reduce the increased risk of disease associated with prolonged sitting.
However, in a large meta-analysis, increased cancer mortality was observed only in sedentary people who exercised less.
7. How should I exercise?
1, Adult
The 2008 US Exercise Guidelines recommend that, for significant health benefits, adults should do at least weekly:
150 minutes (2.5 hours) of moderate-intensity aerobic activity,
75 minutes (1.25 hours) of vigorous-intensity aerobic activity,
Or a combination of equal amounts of moderate- and vigorous-intensity activity.
Aerobic activity should be at least 10 minutes at a time, preferably spread out.
Moderate-intensity activity includes:
Go fast;
swimming;
Cycling (<16 km/h);
Tennis (doubles);
Ballroom dancing.
Image source: Zhanku Hailuo
High-intensity activities include:
Walk, jog or run;
Tennis (singles);
Cycling (≥16 km/h);
jump rope;
Hike or carry weights.
2, Children and Teens
Guidelines recommend that children and adolescents exercise for at least 1 hour per day, with moderate to vigorous-intensity aerobic activity as the mainstay, as well as appropriate muscle and bone-strengthening training. At least 3 days a week.
*The content of this article is for the popularization of health knowledge and cannot be used as a specific diagnosis and treatment suggestion, nor can it replace the face-to-face consultation of a licensed physician, and is for reference only.
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