One way to prevent cancer is to move a lot, because the risk of cancer will increase if the body is less actively moved. Whereas outdoor activities in large cities are generally relatively small, due to various things such as high air pollution, heavy traffic, worries about crime, and lack of means to walk such as sidewalks or parks.
WHO states lack of physical activity is the fourth highest cause of death in the world. Sitting continuously for hours each day is a major risk factor causing obesity and non-communicable diseases such as heart disease, diabetes, and cancer. Around 3.2 million people worldwide die each year because they are less active. While more than 80% of the population of young adults in the world, do not have enough physical activity.
Physical Activity Prevents Cancer
Actively moving to prevent cancer does not always mean doing sports. Physical activity is all body movements that require energy such as playing, walking, or cleaning the house.
In addition to keeping the body healthy, physical activity can reduce the risk of disease. People who do not actively move have a 20% -30% higher risk of dying from non-communicable diseases such as cancer compared to those who move actively for at least 30 minutes a day.
Following are the links between the forms of activity and the reduced risk of several types of cancer:
Research reveals, that women who are actively moving have a lower risk for developing breast cancer than those who are not actively moving. Physical activity, especially for women who have gone through menopause, can prevent cancer growth by increasing immunity, reducing hormone levels, insulin levels, and insulin-like growth factor, and maintaining ideal body weight.
Both women entering menopause and adolescent women who are actively moving, they have fewer opportunities to develop breast cancer than those who do not. Physical activity undertaken will most effectively affect women with healthy body weight and carried out for 30-60 minutes per day.
Physical activity plays a role in hormone metabolism, insulin regulation, and increased body energy so that it can reduce the risk of the large intestine being exposed to carcinogens that cause cancer. Moving actively can also be a way to avoid the factors that cause inflammation that can trigger colon cancer. Research reveals that people who have physical activity for 30-60 minutes a day can prevent the risk of colon cancer 30% -40% compared to those who do not.
Endometrial cancer is cancer that grows in the innermost lining of the uterine wall. Hormonal imbalance is a common cause of this cancer. In addition to maintaining human body weight, physical activity can reduce the risk of endometrial cancer because it has a positive impact on the body’s metabolism, as well as levels of sexual hormones such as estrogen. Research shows that people who are actively moving have a risk of 20% -40% less than those who do not. This risk becomes much lower if physical activity is carried out in the form of regular exercise.
People who are active on the move generally have a 20% lower risk of developing lung cancer, and can be even lower if you decide to stop smoking.
Prostate cancer is a malignant tumor in the gland under the bladder of a man called the prostate. This gland functions to produce sperm. Although the relationship is relatively small, but men who actively move to reduce the risk of prostate cancer associated with energy balance, hormonal changes, and biological mechanisms. Research shows that the activity of spending a lot of calories in men aged 65 years or more can slow the growth of prostate cancer.
Physical Activity for Cancer Patients
Besides being useful in preventing cancer while actively moving, it is also beneficial for people with cancer or who are undergoing treatment. Physical activity guided by a doctor can help speed up the healing process. Physical activity can reduce fatigue, improve mood, reduce the risk of depression, and be effective in restoring strength and endurance.
Simple activities such as walking around the house every day for 15-30 minutes can increase the body’s metabolism, especially the heart and lungs healthy. Furthermore, such activities can reduce the risk of death from cancer.
What kind of activity?
Doing household chores, such as cleaning the house, also counts as a physical activity. The following are some examples of daily homework and potential energy that can be burned:
- Washing clothes: 3.56 kcal / minute
- Driving a car: 2.8 kcal / minute
- Sweeping the house: 3.90 kcal / minute
- Ironing: 4.2 kcal / minute
In order to have a positive impact on health and beneficial to prevent cancer, these activities should be done at least 10 minutes per day. If possible, 60 minutes per day for children and adolescents. While for adults, the recommended duration is 150 minutes per week.
It’s better if this duration can be combined with regular exercise, two to three times a week. You can do aerobics, cycling, swimming, or whatever sports you like and according to your ability.