Cancer is a disease that affects millions of people worldwide, and it’s no wonder that most people are interested in how to prevent it. While we know that a healthy diet and avoiding smoking are good for our health, a recent study shows that high-intensity exercise can reduce the risk of cancer by as much as 72 percent.
This study by researchers looked at how exercise impacts the health of internal organs like the lungs, liver, and lymph nodes—where cancer often begins. They found that high-intensity aerobic exercise, also known as “sugar-burning” exercise, can reduce the risk of metastatic cancer by as much as 72 percent.
Metastatic cancer is a type of cancer that spreads from its site of origin to another part of the body. These are the more dangerous types of cancer that can’t be cured but only managed.
To qualify as high-intensity aerobic exercise, it requires a maximum pulse rate of 80-85 percent. One way of incorporating this into your regular workout is to use high-intensity interval training (HIIT). HIIT features short bursts of high-intensity exercise that last for 1-4 minutes, interspersed with periods of lower-intensity exercise or rest.
Examples of this type of workout include stationary bike sprints, rower sprints, hill sprints, boxing rounds, and bodyweight circuits like burpees, squats, and mountain climbers. These workouts are known to boost cardiovascular fitness, improve blood pressure and blood sugar levels, and help you burn more fat in less time.
However, too much high-intensity exercise can be harmful. Excessive training can impair glucose tolerance, create oxidative stress in the body, increase your risk of injuries, and cause sleep problems. Too much HIIT can also spike your cortisol levels—the body’s stress hormone—which isn’t good for your health or your skin.
The ideal workout routine should consist of at least one rest or low-intensity day between HIIT workouts. This leaves you with 2-3 intense workouts a week, each lasting no more than 30 minutes. Giving yourself time to rest and recover in between workouts will help you get the most out of your workout routine.
In conclusion, high-intensity exercise can help reduce the risk of cancer, but it’s important not to overdo it. Finding a type of exercise that you enjoy and will stick with over the long term is important. Other factors that can reduce your risk of cancer include avoiding smoking, eating a healthy diet, and taking care of your mental health.
