The Surprising Benefits of Exercise for Cancer Prevention and Overall Health
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Exercise is well-known for its ability to improve physical health, but did you know that it can also have a significant impact on cancer prevention and mental well-being? In this article, we will take a closer look at the benefits of regular exercise and provide some guidelines for incorporating it into your daily routine.
Cancer prevention
First, let us talk about cancer prevention. Regular exercise has been shown to reduce the risk of several types of cancer, including breast and colon cancer. This is thought to be due, in part, to the fact that exercise helps to regulate hormones in the body and maintain a healthy weight, both of which are important for cancer prevention. Exercise also reduces risk of cancer by reducing inflammation and improving immune system function.
Benefits on physical and mental health
In addition to its cancer-fighting properties, regular exercise also has several other benefits for physical health. It can help to improve heart health, lower blood pressure, and reduce the risk of chronic diseases such as diabetes and obesity. Exercise is also a great way to improve muscle strength and flexibility, which can help to prevent falls and other accidents in older adults.
But the benefits of exercise do not stop there. Regular physical activity has also been shown to have a positive impact on mental health. Exercise can help to reduce stress, improve mood, and boost self-esteem. It can also help to improve sleep, which is important for overall health and well-being.
How to do it?
So, how can you start incorporating exercise into your routine? Here are a few guidelines to get you started:
- Choose activities that you enjoy. This will make it more likely that you will stick with your exercise routine in the long term.
- Start slowly and gradually increase the intensity and duration of your workouts. This will help to prevent injury and make it easier to maintain your routine.
- Set realistic goals for yourself. Do not expect to become an Olympic athlete overnight! Instead, focus on making small improvements over time.
- Do not be afraid to mix things up. Try different types of exercise to keep things interesting and avoid boredom.
- Make sure to warm up before exercising and cool down afterwards. This will help to prevent injury and make your workouts more effective.
How much exercise should we do?
The amount of exercise required to maintain good health and prevent chronic diseases such as cancer and heart disease varies from person to person. However, the World Health Organization recommends that adults aged 18-64 engage in at least 150 minutes of moderate-intensity aerobic physical activity, such as brisk walking, every week. This should be accompanied by muscle-strengthening activities on at least two days per week. It is also important to avoid prolonged periods of sedentary behaviour, such as sitting for long periods of time.
How do we assess intensity of exercise?
The "talk test" is a way to estimate the intensity of an activity. If you can talk while doing the activity, but not sing, it is considered moderate intensity. If you can only say a few words without taking a breath, it is considered vigorous intensity. Activities that make your heart beat faster are considered moderate exercise, according to the U.S. Department of Health and Human Services.
Supported by research
Studies have shown that people who are more physically active generally have better health. People who do at least 150 minutes of physical activity per week have a 30% lower risk of death, even after considering their initial health status.
Conclusion
In conclusion, regular exercise has a multitude of benefits for both physical and mental health. It can help to prevent cancer, improve heart health, and boost mood and self-esteem. By incorporating it into your daily routine and following the guidelines above, you can enjoy the many benefits of regular physical activity.
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