Preventing cancer step 2


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Preventing cancer step 2

  1. 1. Cancer: Step 2 – Exercise
  2. 2. Exercise Helps to Prevent CancerIf you cringe at the word “exercise”, well this might get youmoving. Cancer research studies have shown that peoplewho live a sedentary lifestyle are more cancer risk thanthose who regularly exercise. Exercise is good for morethan just your waistline. The American Cancer Societyreport highlights the importance of staying physicallyactive and maintaining a healthy body weight in relation tocancer prevention and treatment of cancer. The societyconcurs that exercise goes a long way in cancer preventionand recommends about thirty minutes to an hour at leastfive times a week.
  3. 3. participation in physical activity has been consistentlyassociated with reduced cancer risk incidence at severalsites, including breast cancer and colon cancer, according toJames McClain, Ph.D. cancer prevention fellow at the NationalCancer Institute. Even though cancer research studies still havenot been able to identify the exact mechanism of how exercisereduces cancer risk, researchers believe that physical activity’seffect on factors including hormone levels, immune function, andbody weight may play an important role. But researchers believethat exercise and physical activity can decrease the cancer risk bybalancing the calories you take in with the calories youexpend, decreasing body fat and other physiological reactions inthe body. Obesity or excessive body fat is linked with increasedcancer risk of the following types: colon cancer, cancer of therectum, prostate cancer, breast cancer and kidney cancers.
  4. 4. only does the ACS stress the need for a certainkind of activity for a certain amount of time, but itpoints out the need for another critical element:balance. In order for exercise to be effective inpreventing cancer, it must balance the number ofcalories you take in with the number you burn duringactivity. That is because taking in many more caloriesthan you burn will result in overweight, which raisesthe risk for cancer.We’ve compiled some fun exercises for you to try tohelp you reach your fitness goals and work out yourway to cancer prevention at the same time.
  5. 5. Cancer Prevention Exercise #1: WalkingWalking has many health benefits such as cancerprevention. Instead of using the treadmill, walkoutdoors. Find a safe sidewalk or park and walk yourway into preventing cancer. Bring headphones andlisten to music and make walking fun. If you havekids or dogs at home, bring them along for a walk!Not only are you getting some bonding time with yourpet and family, you’re also working your way intopreventing cancer.
  6. 6. Prevention Exercise #2: YogaYoga is another great exercise to try forcancer prevention and it’s a great stressreliever too! Don’t worry about not beingflexible, start with a beginner’s class andwork your way up each class. Bring a friendto class to make it less intimidating. Onceyou learn the basics, you can do theexercises at home in your free time. Nowwhat could be better than achieving holistichealth in an effort of preventing cancer?
  7. 7. Cancer Prevention Exercise #3: DancingDancing can be one of the most fun ways tomeet your fitness goals and at the sametime, it can be the most enjoyable thing youdo for cancer prevention. You can dance inthe privacy of your living room or go to aclub. If you have two left feet, try a danceclass! Learn salsa, ballroom dancing or eventhe meringue! There are so many types ofdance to learn, you can’t go wrong.
  8. 8. Cancer Prevention Exercise #4: RollerbladingSurprise? Rollerblading is not just for kidsanymore! Bring out your old roller skatesand work your way into cancer prevention.Just make sure you have the properprotective gear like a helmet, knee andelbow pads and have a go at rollerblading! Itis very cardiovascular and works out all themuscles in your body. Don’t worry if youdon’t get it at first, practice makes perfect.
  9. 9. Cancer Prevention Exercise #5: Tai ChiTai Chi is a Chinese martial art that promoteshealth through slow moving exercises andbreathing techniques. It is also meditative.Classes can be taught in a group setting or inprivate classes. Man seniors practice tai chi forits health benefits.
  10. 10. Prevention Exercise #6: Join a Team SportJoining a team sport like softball, volleyballand soccer can be tons of fun! Organizedsports are sometimes offered through theworkplace and recreation centers. If yourworkplace doesn’t have one, why notorganize a sport? You’ll meet new people andengage in healthy competition all whileworking your way into preventing cancer andachieving holistic health.
  11. 11. Prevention Exercise #7: SwimmingSwimming is an excellent form of exercise a greatway of preventing the cancer disease. It worksout all the muscles in the body and it can be verycardiovascular. If you don’t know how toswim, lessons are available for adults. You canalso try water aerobics.
  12. 12. Cancer Prevention Exercise #8: HikingIf you love the outdoors, hiking is for you! Thescenery alone makes hiking worthwhile. Set agoal for yourself like distance or the amount oftime you hike during each session. Not only areyou challenging yourself, you are working yourway into cancer prevention and getting one of thebest ways to get in shape!
  13. 13. Cancer Prevention Exercise #9: CyclingYou can cycle at home while watching TV on astationary bike or hit the outdoors with atraditional bike. A lot of adults prefer stationarybikes because it is convenient and you can evencontrol the resistance and simulate biking uphillor downhill. Whether you bike at home oroutdoors, you are easily meeting therecommended 30 minutes, five days a weekcancer prevention.
  14. 14. Cancer Prevention Exercise #10: Dodge ballDodge ball is back! Gyms and recreational centers arecatching onto the new form of cancer prevention exercisetrend by offering classes and organized teams. Dodge ballis fun and it is also the ultimate stress reliever! Think backto when you were playing in school, how good it felt to getsomeone “out”. Yes it’s definitely a stress reliever.
  15. 15. physical activity is also great for people who arerecovering from cancer. In recent years, there have been anumber of high profile cases of cancer involvingprofessional athletes. Lance Armstrong a professionalcyclist battled testicular cancer. Scott Hamilton aprofessional skater also battled testicular cancer and PeggyFleming also a professional skater battled breast cancer. Ineach of these cases, the athlete resumed their trainingregime after diagnosis and treatment of cancer. In mostcases, exercise reduced the nausea and fatigue thataccompanies cancer chemotherapy.
  16. 16. Durak, M.Sc. is a co-director of the Cancer Well Fit program inSanta Barbara California, a program wherein cancer patientsengage in group exercise sessions involving resistance training,aerobic training, yoga and meditation. According to Mr. Durak,participants improved their strength and endurance by more than25 percent Fatigue levels were reduced by 30 percent and painwas reduced by more than 20 percent.Oncologists (cancer specializing doctors) believe that quality oflife is one of the two most important concerns of cancertreatment. The other is survivability. The Cancer Well-Fit programimproved the quality of life of its participants by more than 40percent. Exercise when combined with proper nutrition andimproved medical care may open new doors to the cure andrecovery of cancer in the future.