Life lies in sports, and the importance of exercise to health goes without saying. motionless, all kinds of diseases invade; Sitting for a long time hurts the body, and sitting for a long time hurts the nerves. But some people will ask, how can people who exercise regularly get cancer?
In fact, the occurrence of cancer is the result of a multi-factor comprehensive action, and comprehensive measures are needed to prevent cancer, and exercise is only one part of it. Cancer, to some extent, is a disease that comes out of laziness. But this is not to say that people who exercise regularly are necessarily cancer-freeThere is no so-called cancer prevention measure that can guarantee that you will not get cancer
Exercise in moderationHelps reduce the risk of cancer
Sitting still for a long time has become a norm in many people's work and life. Go out and take the car, sit in front of the office computer for a whole day, have meetings, and go home and lie still ......
But according to the World Health Organization, it is calledSitting for a long time is one of the four leading causes of death in lifestyle. Exercise inactivity currently kills 3.2 million people worldwide each year, including cancer-related deaths.
Studies have also shown that sitting for long periods of time may increase the risk of certain cancers. In addition,Sedentary people are prone to obesity due to the decrease in physical activityObesity and overweight will increase the risk of breast cancer, endometrial cancer, colorectal cancer, etc., and some people even predict that obesity may be the number one cause of cancer in the future.
So how can exercise play a role in cancer prevention?
A study published in the authoritative medical journal "BMJ" in 2016** pointed out that if the amount of exercise can reach 3000 4000 mets-min per week, the risk of breast cancer can be reduced by about 20% and the risk of colorectal cancer by 25%.
Note: MET refers to the ratio of the metabolic rate during exercise to the metabolic rate at rest, which is used to calculate the caloric expenditure when engaging in a certain activity, indicating the intensity of exercise. mets-min refers to the intensity of exercise time, which is not only concerned with the form of exercise, but also the time of exercise.
The American Institute for Cancer Research recommends at least 30 minutes of exercise a day, and to get the most out of exercise, it recommends more than 60 minutes of moderate exercise or more than 30 minutes of vigorous exercise each day. The World Health Organization considers that a healthy lifestyle is okayReduces the risk of cancer by one-third, initiativeEveryone should exercise for at least 150 minutes a week
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Of course, it is difficult to find a lot of time to exercise due to work. The fast-paced modern life makes people breathless, no time, no energy, and no energy to exercise, and sports have gradually become a "luxury" in modern life, but at least you can sit as soon as possible.
Here it is recommended that office workers strive to exercise more in their daily work and life, such as,Drive less, commute to and from work as much as possible, take the elevator as little as possible, and remember to avoid sitting for long periods of time
Excessive exerciseThere are also potential hazards
However, physical activity is not a panacea, everything should be viewed dialectically, exercise is beneficial, but it is also necessary to pay attention to science, not the greater the intensity, the better, nor the longer the exercise, the betterSometimes it can even bring some potential "harm".
For example, one study showed that exercise did not reduce the risk of prostate cancer and melanoma, evenHigh levels of physical activity are also associated with an increased risk of prostate cancer and melanoma, possibly because physical activity is mostly done outdoors and higher levels of ultraviolet radiation are associated with melanoma.
In addition, exercise should also pay attention to the "degree", for some special groups of people to pay attention to sports protection, to do what you canThis is especially true for the elderly and those with chronic diseases and cardiovascular and cerebrovascular diseases, seek the advice of relevant specialists to avoid accidents.
For people who have already suffered from cancer or cancer survivors, due to the different conditions, underlying diseases, and physical conditions of each person, it is necessary to pay attention to consulting and communicating with the competent doctor for adviceDevelop an individualized exercise plan that suits you according to the specific situation, and you can't use brute force
Don't expect to do it once and for all, three days of fishing and two days of drying nets will not play any role at all. Cancer prevention does not require many rhetoric, but in action, in the attention to detail, do not take the good for the small.
In order to be able to better adhere, we should choose a convenient exercise method according to local conditionsFor example, jogging, brisk walking, cycling and swimming are better forms of exercise, suitable for all ages, not too limited by the venue, and easier to stick to.
Finally, it must be emphasizedCancer prevention is a comprehensive project, exercise is only one aspect of reducing the risk of cancer, other things such as smoking, staying up late, alcoholism, poor diet, obesity or overweight, low intake of fruits and vegetables, etc. must also be stopped.
Planning and production
Author丨Pan Zhanhe, Chief Physician of the Department of Medical Oncology, Zhongshan Hospital, Xiamen University, Master Supervisor.
Review丨Tang Qin, Director of the Science Popularization Department of the Chinese Medical Association, Researcher.
Planning丨Yinuo.
Editor-in-charge丨Yinuo.