Study links exercise to reduced risk of 13 types of cancer

If you’re looking for the motivation to be more physically active, you can find it in a recent study showing that in addition to its other health benefits, exercise can reduce the risk of 13 types of cancer. In the study, conducted by researchers from the National Institutes of Health and the American Cancer Society and published in the May 2016 issue of JAMA Internal Medicine , researchers examined the physical activity levels of 1.4 million people over an 11-year period. The study collected specific information about whether each participant exercised, how intense it was, and how often. The researchers also noted whether and when the participant had cancer.

How much has the risk decreased?

Overall, participants who exercised saw a 7 percent lower risk of developing any type of cancer than those who exercised less. Those who were most active (measured in the 1990s ^y percent) had a lower risk of developing the following 13 cancers, compared to the least active participants (measured in the 10th ^y percent):

“Although we’ve always known that exercise is good for health, this study shows a direct association between exercise and a reduced risk of very specific cancers, including some types of exercise,” says Gentry Kozub, a physical therapist at our hospital near Atlanta. The most aggressive cancer. “Moderate physical activity means getting your heart rate up to 60 percent of your estimated maximum heart rate. What that really means is getting your heart rate up to make you sweat.” Kozob suggested calculating your target heart rate for moderate intensity by subtracting your age from 220 and then multiplying that number by 60 percent.

Realistic and achievable

The study suggested that moderate exercise can help regulate hormone levels linked to an increased risk of cancer, while also controlling insulin levels linked to cancer growth. “The study practice recommendations are realistic and achievable,” says Kozop. “You can get 150 minutes of moderate-intensity activity per week in a variety of ways,” including walking, running, swimming, aerobics, cycling, using an exercise machine, and weightlifting. She recommends a 150-minute spread during the week (five days a week for 30 minutes, or six days a week for 25 minutes, etc.).

The study also found that while being overweight is a known risk factor for developing cancer, exercise appears to help obese participants reduce their risk of the disease. On average, study participants were slightly overweight. “I think people are often discouraged from exercising if they don’t see immediate changes on the scale,” says Kozup. “But this study suggests that you still have a reduced risk of some cancers, even if you don’t lose weight.” He adds that if it’s been a while since you’ve exercised or you have pre-existing health issues or problems, you should talk to your doctor before starting a new exercise program.