DROPPING YOUR CANCER RISK. Did you know that physical activity can reduce your chances of getting at least seven types of cancers? In the pandemic era where many of us move less, I have been thinking about how much exercise I need to lower my cancer risk.
Today I want to explore how new research offers physical activity goals for cancer risk reduction. You may be surprised that the optimal amount of movement is not as much as you might think.
Before we start, how much physical activity do you think is best for lowering the odds of getting cancer? And how vigorous do you think the movement needs to be?
Cancer — Scope of the problem
Let’s look at the GLOBOCAN 2020 estimates of cancer incidence and mortality produced by the International Agency for Research on Cancer.
There are over 19 million new cancer cases annually and nearly 10 million deaths from the disease. Here’s the distribution by cancer type:There are over 19 million new cancer cases annually and nearly 10 million deaths from the disease. Here’s the distribution by cancer type:
- Female breast cancer — 12 percent
- Lung cancer — 11 percent
- Colorectal cancer — 10 percent
- Prostate cancer — 7 percent
- Stomach cancer — 6 percent
Lung cancer is the leading cause of death (18 percent of cases), followed by colorectal cancer (9 percent), liver cancer (8 percent), stomach cancer (8 percent), and female breast cancer (7 percent).
The worldwide cancer burden will be over 28 million cases in 2040, with a more significant proportion coming from economically transitioning countries.
“An early-morning walk is a blessing for the whole day.”
― Henry David Thoreau
DROPPING CANCER RISK THROUGH EXERCISE – STUDY RESULTS
A 2021 study analyzed the Behavioral Risk Factor Surveillance System results. This system relies on self-reporting from adults at least age 30, with subjects reporting from all 50 states in the USA and Washington, D.C.
The study showed that those who did five or more hours of exercise weekly dropped their risk of seven types of cancer. Put differently, the percentage of cancers related to sedentary behavior are as follows;
The seven cancers linked to physical inactivity include:
- Stomach cancer — 17 percent
- Uterus (endometrial) cancer — 12 percent
- Kidney cancer — 11 percent
- Colorectal cancer — 9 percent
- Esophagus cancer — 8 percent
- Breast cancer — 7 percent
- Bladder cancer — 4 percent
The researchers posit that over 46 000 cases of cancer are potentially avoidable if we in the USA move more.
Not surprisingly, there is variability by geography. The places with the most cancer attributable to inactivity include Kentucky, Louisiana, Mississippi, Tennessee, and West Virginia.
My state of Washington joins Montana, Utah, Wisconsin, and Wyoming as have the lowest number of cancer cases thought secondary to sedentary behavior.
Any cancer is a tragedy. But I am heartened that we could potentially dodge tens of thousands by moving. Thank you for joining me.
