A minute of daily physical activity lowers the risk of cancer

An important study published last July revealed a link between the risk of cancer and brisk, non-stop physical activity throughout the day, which has long-term health benefits. Briskly climbing stairs, briskly walking, running to catch a train or bus, riding a bike, carrying heavy grocery bags or jogging with children.

According to the study, this spontaneous activity can be converted into a type of beneficial exercise called “wilpa”, which refers to a vigorous lifestyle and non-stop and intense physical activity, in a form of repeated bursts of one minute, usually done daily. activities.

Dr. Santosh Kesari, chief of neurology at St. John’s Cancer Institute in California, told Prevention that just a few minutes of fast, vigorous exercise can achieve significant health benefits. He attributed this effect to stimulating metabolism, which improves immune function and is useful in reducing the risk of becoming overweight or obese. Both emphasize that they may contribute to reducing the incidence of cancer.

Strong lifestyle

The study, conducted by UK Biobank, which includes a health database of hundreds of thousands of British adults, made the findings based on an analysis of activity monitoring data for more than 22,000 middle-aged and older adults who said they never exercised. Even moving quickly and actively, not less than 3 minutes a day, is very effective.

After examining the participants’ cancer diagnosis records over the next seven years, the researchers pointed out that those characterized by 3 to 4 minutes of vigorous movement per day and particularly those who did not exercise were more likely. The risk of at least 13 types of cancer was reduced by 17% to 18%; The chance of dying from several types of cancer was also reduced by 30%. Don’t move quickly and briskly, compared to those who always walk slowly.

The researchers explained that this applies to all people, regardless of whether they exercise regularly or not.

Emmanuel Stamadakis, professor of physical activity, health and lifestyle at the University of Sydney in Australia, said: The Washington Post reported that the minimum requirement to reduce cancer risk is less than one minute a day.

He emphasized the message he learned that moving more and more vigorously while engaging in daily activities can be a good alternative to regular exercise and can reduce the risk of cancer in the long term.

30 minutes of exercise daily

Tracy Crane, director of lifestyle medicine at the University of Miami Sylvester Cancer Center — who was not involved in the study — thought the results mark an important point that could benefit the average person. He explained to the US website CNBC that the belief that we should always exercise 30 minutes a day is not true.

Crane added that while the recommended standard for achieving optimal health results is 150 minutes of moderate to vigorous physical activity per week, not all people need to incorporate this amount of exercise into their weekly routine.

Incorporating more active activities into our daily movement, as small as walking farther from the car to our destination, can make a significant contribution to preventing cancer risk, especially if done at high intensity. Instead of walking slowly, move as if you’re missing something, she advises, and add more inspiration to your step when climbing stairs.

But Dr. Stamadakis points out that the study’s results don’t mean exercisers should stop doing it and replace it with daily brisk movement.

Why is education important?

Susan Gilchrist, a consultant cardiologist at the MD Anderson Cancer Center in Houston, described the study as “an impressive analysis of the relationship between cancer risk and exercise,” but it complements the results of an ongoing body of research. A strong association has been shown between physical activity and reduced risk.

A scientific study published in 2016 found that men and women who exercised regularly were significantly less likely to develop 13 common types of cancer.

An analysis conducted in 2022 found that more than 46,000 annual cancer cases in the United States could be avoided if everyone who didn’t exercise started moving quickly.

And last year, in a study of more than 25,000 non-exercisers, those who did three times a day of vigorous, vigorous physical activity, each lasting one to two minutes; They had a 38% to 40% reduced risk of dying from cancer, and a lower risk of death; Due to cardiovascular diseases, approximately 50%.

But the difference is that most of this research involved people who exercised for more or less than 30 minutes a day, hence the importance of this study to people who don’t exercise much, but take a quick trip to the elevator or subway.