There’s one small word that can stir up a big fear: cancer.
A cancer diagnosis is a reality that many of us worry about, but there’s good news on what you can do today to help reduce your risk in the future.
Research suggests that a simple change—regular physical activity—could make a significant difference in lowering cancer risk.
New findings published in the British Journal of Sports Medicine reveal that a higher level of cardiorespiratory fitness in early adulthood is linked to a notably lower risk of developing certain types of cancer.
In this study, researchers measured fitness levels in young men using treadmill tests, gauging their cardiovascular health and aerobic capacity.
Men with high cardiorespiratory fitness, as indicated by their VO2 max numbers, were able to exercise for longer periods before becoming fatigued.
As the decades passed, the researchers tracked which of these participants went on to develop cancer, and the results were striking.
Men who were fittest in their twenties had a much lower risk of cancers affecting the head, neck, lungs, kidneys, and digestive system compared to those with lower fitness levels.
But here’s the encouraging part: even if you didn’t start early or maintain high fitness levels in your youth, it’s never too late to start moving and make an impact on your health.
Numerous studies support that beginning or increasing your physical activity at any age provides substantial benefits.
In fact, regardless of when you start, regular movement improves cardiovascular health, strength, endurance, and lung capacity.
It’s not just your heart and muscles that benefit from regular exercise; increased physical activity has also been linked to a reduced risk of cancer as adults age.
Starting to exercise now, whether you’re in your twenties or eighties, can still offer significant protection and support long-term health.
The goal is to work up a sweat in ways you enjoy, which will naturally help you maintain the habit and reap the health rewards.
Brisk walking, swimming, cycling, and other aerobic exercises are all excellent ways to build cardiorespiratory fitness and strengthen the heart.
You might try taking a brisk walk outside or marching in place at home, starting at a pace and duration that feels comfortable, and gradually working up to longer periods.
Low-impact activities such as water aerobics or swimming can offer similar benefits without strain on your joints.
Cycling, either on a stationary or regular bike, is another good option, and lifting light weights can help build strength in key muscle groups.
Consider gentle stretching, yoga, or tai chi to improve flexibility and balance, or try simple chair exercises to build strength and get your heart pumping from a seated position.
Even daily chores like gardening or cleaning can increase your activity levels.
The key is to find activities you enjoy, because regularity matters most.
Whatever you choose, try to build up slowly and avoid overdoing it.
Just know that your actions now can benefit you in the long run, as physical fitness helps reduce your cancer risk, support a healthier body, and maintain vitality from head to toe.