Today I’ll be reviewing a recently published study that examines the link between exercise and health…
specifically, cancer recovery.
Just like last week’s article, the article today shows that being up on your feet – simply walking — is the best predictor of positive outcome in cancer recovery we have.
No stressful or intense exercise needed.
Just being up and about daily is a better predictor of cancer recovery and reduces mortality rates better than any chemotheraputic agent we have, reports Dr. John Marshall, MD.
Published on Jan 13, 2013 in the Journal Of Clinical Oncology, researchers followed 2,300 colorectal cancer patients and measured their activity level before and after cancer diagnosis.
- The more active they were, the better their long-term outcome.
- Even patients that were doing no physical activity prior to diagnosis… if they began increasing their activity level after diagnosis and during recovery, their outcomes were improved as well.
- Active colorectal cancer patients had a 0.58 risk reduction — this is a decrease in mortality rates by almost HALF! — which, as Dr. Marshall points out, is better than any chemotherapy we have available to date!
- And those who were not active had an increased rate of mortality…. a 1.36 risk increase.
These results suggest that:
- Being active has a greater impact on cancer prognosis the chemotherapy!
How active do you need to be to show the protective and healing benefits?
- Not very active. Just like in last weeks medical literature review, it is way more important to just be up and walking around, to decrease sedentary time, then it is to exercise strenuously.
- The amount of activity that triggered this protective benefit was only the equivalent of 20 minutes of WALKING a day.
No jogging, no weight lifting, no exercise class, no machines.
Just the equivalent of walking for 20 minutes each day, or about 150 minutes of walking a week.
There was another threshold that they looked at,
which was sedentary time vs. active time.
- Patients risk went up if they spent more than 6 hours of the day sitting.
- Patients risk went down if the spent less than 3 hours of the day sitting.
it’s not about finding a block of time to exercise each day.
It’s about getting up as often as you can throughout the day and walking around your home or office… checking the mail… walking to a park… taking the stairs… going on an after dinner stroll.
Getting up during times of prolonged sitting and doing a little movement.
Decreasing the amount of time spent sitting.
Last weeks’ article stated just about the same thing with regards to preventing diabetes.
So you could say… better then any chemo out there or diabetes prevention plan?
Reducing the amount of time you sit still.
Getting up and feeling movement and appreciation for the skin you are in and the body that holds you.
Using your body… stretching it and bending in and caring for it… not sitting in one position for hours on end.
So… do you need a gym membership to be healthy?
Do you need to set aside structured time each day to pound out a work out?
Not unless that’s what you love to do!
Do you need to force yourself to stick to a painful or intense exercise program?
All it takes, to improve cancer outcome better than any medication (and decrease your cardiovascular risk too) is simply to decrease the amount of time you spend sitting and increase the amount of time you spend walking.
Turns out adopting a dog and taking it on a few short walks a day is a better cancer treatment plan then anything else we have to offer right now.
Enjoy this empowering information and instead of fighting your body… walk it.
Spread this to any of your loved ones that are concerned about their heart health, diabetes risk, cancer risk, or cancer recovery by clicking the Facebook, Pinterest or email icons below.
Here for you, as always… xoxox, Laura