30 minutes of exercise a day reduces the risk of cancer by 20%.


According to the report of the World Health Organization (WHO), tobacco, alcohol, unhealthy diet, inactivity and obesity are the main risk factors for cancer. According to WHO, at least one-third of all cancers are preventable through lifestyle changes. Exercise has many positive health benefits. Studies have shown that regular exercise reduces the risk of cancer by 20%.

Just by regularly exercising for 30 minutes a day, you can significantly reduce your risk of colorectal cancer, breast cancer, endometrial cancer and many other common cancers.

* How does exercise help prevent cancer?

As you age, your risk of cancer also increases. Exercise is considered the first line of defense against age and cancer.

A study conducted in 2018 by the American College of Sports Medicine has shown that sports such as climbing, walking, jogging, skating, swimming, cycling, martial arts, etc. can reduce the risk of cancer by 12%-28%.

Many other scientific evidences show that cancer can be effectively prevented by exercise including: esophageal cancer, colorectal cancer, kidney cancer, bladder cancer, stomach cancer. breast cancer, endometrial cancer.

In addition, a large-scale European study also showed that regular exercise can reduce the risk of colorectal cancer and breast cancer by 20%.

* Exercise helps the body fight cancer in many different ways.

First of all, when the body is active, the breathing rate will be faster and the amount of oxygen inhaled will increase, promoting the circulation in the body. Excessive sweating also improves the body’s metabolism, reducing the occurrence or recurrence of cancer.

Exercise also stimulates the brain to produce mood-boosting hormones, such as dopamine. As a result, exercise can help us eliminate anxiety and inhibit negative emotions, thereby reducing the risk of cancer.

* Exercise has many benefits for cancer patients.

Different cancer treatments, such as surgery, chemotherapy, Cchemotherapy, targeted therapy, or immunotherapy, all have certain side effects.

Exercise has been shown to reduce unwanted effects after cancer treatment, especially fatigue, anxiety and depression.

Through 30 minutes of moderate-intensity exercise can significantly reduce the impact on the body during or after treatment. If the patient is too weak, can’t exercise for a long time, it can be changed to 10 minutes each time and practice many times

* How much exercise is enough?

  • In general, a healthy adult is encouraged to exercise 2.5 to 5 hours per week of moderate-intensity activity and up to 2.5 hours of vigorous activity.
  • Moderate-intensity exercise activities include: brisk walking, water aerobics, slow cycling, tennis (doubles), indoor dancing, gardening, etc.
  • Vigorous physical activities include: running, swimming, jumping rope, hiking, playing tennis (single), aerobic dance…

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