Exercise for Cancer Prevention
People who are overweight or obese have a higher risk of getting certain cancers. This includes cancers of the:
They are also at higher risk for meningioma and multiple myeloma.
Being overweight may increase the risk for non-Hodgkin lymphoma, male breast cancer, aggressive types of prostate cancer, and oropharyngeal cancer.
The exact link between cancer and body weight is not known. But changing your diet to lower your cancer risk is a good idea. Starting an exercise program can also help. Exercise is an important part of any weight loss plan. If you're overweight and haven't been very active, talk with your healthcare provider before starting an exercise program and changing your diet.
Whether you're a beginner or a seasoned athlete, you need to know about basic exercise guidelines. The U.S. Department of Health and Human Services advises the following for adults:
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Exercise at a medium intensity for 150 to 300 minutes per week. Or exercise at a high intensity for at least 75 to 150 minutes per week.
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To lose weight or stay at a healthy weight, you may need more activity.
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Do strength-training exercises at least 2 days a week.
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Stretch to warm up and cool down to help reduce your risk for muscle injury.
How to find your target heart rate zone
To get the most from exercise, it's important to maintain a level of intensity. One way to check your intensity is to see if your heart rate (pulse) is within your target heart rate zone.
For medium-intensity activity, your target heart rate should be between 64% and 76% of your maximum age-related heart rate. For high intensity, it should be between 77% and 93%.
Here's how to find your target heart rate zones:
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Maximum heart rate: Subtract your age from 220. So if you're 65: 220 - 65 = 155. Your maximum (highest) heart rate should be 155 beats per minute.
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Moderate-intensity zone: Multiply your maximum heart rate by 64% (0.64) and 76% (0.76) to find your zone. So if your maximum heart rate is 155: 155 x 0.64 = 99 and 155 x 0.76 = 118. When doing moderate-intensity exercise, your heart rate should stay between 99 and 118 beats per minute.
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Vigorous-intensity zone: Multiply your maximum heart rate by 77% (0.77) and 93% (0.93) to find your zone. So if your maximum heart rate is 155: 155 x 0.77 = 119 and 155 x 0.93 = 144. For vigorous-intensity exercise, your heart rate should stay between 119 and 144 beats per minute.
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To sum it up, for the person in this example:
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Heart rate should not go over 155.
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Moderate exercise is at heart rate of 99 to 118.
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Vigorous exercise is at heart rate of 119 to 144.
Once you've done the math, you can use these numbers to guide you. But remember, the target heart rate zone is a guideline. Always talk with your healthcare provider if you have questions about your heart rate or starting an exercise program that's safe for you.
How to find your heart rate
To check your heart rate or pulse, use your first and second fingertips to press lightly over the carotid artery on your neck. It's up near your chin to the left or right of your Adam’s apple. You can also check your radial pulse. Press on the artery inside your wrist, just below the base of your thumb.
Count your pulse (heartbeats) for a full 60 seconds. Or count for 30 seconds and multiply by 2.
During exercise, you should stop briefly and check your pulse from time to time to find out if you are within your target heart rate zone.
You can also use a heart rate monitor, smart watch, or fitness tracker to check your heart rate.
Examples of moderate and vigorous exercise
Moderate-intensity exercise includes things like:
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Walking
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Yoga
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Leisurely bicycling
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Golfing
Vigorous-intensity exercise includes:
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Jogging or running
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Martial arts
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Swimming
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Singles tennis
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Aerobic dance
Try to add strength training or lifting weights a couple of times a week. This improves strength and muscle tone and raises your metabolism. This allows you to burn more calories at rest.
While setting aside time for exercise, you should also try to add more activity into your daily routines. These everyday activities also burn calories:
If possible, walk or bike to work or the grocery store. Park your car far away from the front door of work or the shopping center. Use the stairs instead of the elevator. Try to increase your steps every day. Remember that some activity is better than no activity.
By adding more physical activities and routine exercise into your life, you'll feel better. You may also lower your risk of developing cancer.