You don't need to exercise for 150 minutes to see results.
Current recommendations suggest that adults should exercise 150-300 minutes per week at a moderate intensity. For high-intensity exercise, 75-150 minutes per week is sufficient, according to the health information website Everyday Health (USA).
Regular exercise can help prevent many dangerous types of cancer.
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However, it shouldn't be understood that you need to reach 75 or 150 minutes per week for exercise to be effective. For those who are sedentary, starting with a small amount and gradually increasing it is still better than continuing to sit a lot and doing almost nothing.
Individuals can divide this time into 30 minutes per day, 5 days a week. If their schedule doesn't allow it, they can allocate time in other ways as long as they maintain regular exercise. Depending on their needs and abilities, individuals can increase the duration and intensity of their workouts.
Exercise helps reduce the risk of 7 types of cancer.
Current evidence suggests that regular exercise reduces the risk of many types of cancer. A study published in the Journal of Clinical Oncology found that exercising at or above the recommended level can reduce the risk of seven types of cancer, including colorectal, breast, endometrial, kidney, liver, multiple myeloma, and non-Hodgkin lymphoma.
Exercise is not a "shield" against all types of cancer.
However, this does not mean that exercise can prevent all cancers. Cancer risk is also influenced by age, genes, smoking, alcohol consumption, diet, weight, infections, environment, and many other factors.
Therefore, exercise should be considered an important part of cancer prevention. In addition, people should avoid smoking, limit alcohol consumption, maintain a healthy weight, eat a healthy diet, and undergo screening programs when necessary.
Why does exercise help reduce the risk of cancer?
Regular exercise helps reduce the risk of cancer for several reasons. First and foremost, it helps prevent overweight and obesity. Being overweight and having excess body fat increases the risk of developing many types of cancer.
Regular exercise also affects the activity of several hormones involved in cell development. In addition, regular exercise helps reduce chronic inflammation and improve cardiovascular health, thereby creating a more favorable biological environment for cancer prevention, according to Everyday Health .