Which exercise anti -cancer effect is good?

*This article is the original content of "Popular Health" magazine

Sports can prevent cancer. I believe most people are recognized by this proposition. The National Institute of Cancer (NCI) has published a paper to prove the significant role of exercise anti -cancer with big data. Researchers conducted a 18 -year survey of 1.44 million daily exercise of 1.44 million people in Europe and the United States. It was found that the incidence of at least 13 kinds of cancer was significantly reduced among people who exercised for a long time. Among them, the ratio of esophageal adenocarcinoma is the largest, 42%, liver cancer (27%) and lung cancer (26%) followed closely. The highest incidence of lung cancer, gastric cancer, esophageal adenocarcinoma, liver cancer, and bowel cancer in China are listed among the 13 kinds of cancers that have decreased with exercise. The incidence of breast cancer has also decreased by 10%for long -term exercise.

In May 2018, the National Institute of Cancer and the World Cancer Research Foundation launched a comprehensive report on lifestyle and cancer prevention "Diet, Nutrition, Exercise and Cancer: Global Perspective", which put forward 10 cancer prevention suggestions. Among these 10 suggestions, eight of them are related to nutrition, with only 2 exercise, but these two items related to movement are ranked among the first and second.

01

Where is the principle of exercise and cancer?

First of all, during exercise, the muscles of the whole body will generate heat, which can play a role in killing cancer cells to a certain extent. The body's breathing and sweating during exercise can help discharge harmful substances and carcinogenic factors in the body. The role of sports on enhancing human immunity is also recognized. In addition, exercise can promote the secretion of dopamine in the human body. This neurotransmitter can make people feel happy, effectively improve emotional fluctuations, and help people eliminate some negative emotions. Everyone knows that long -term negative emotions and depression are the causes of certain cancers.

Secondly, exercise can prevent and improve obesity, and obesity is an independent risk factors that induce cancer. Research data show that if patients with BMI ≥25 are actively exercising, the mortality rate of patients who do not exercise. In addition, exercise can enhance physical and muscle tension, thereby reducing wrestling, improving balance, and increasing bone density.

Third, the prevention of gastrointestinal cancer is particularly obvious. Proper exercise helps the human body defecation. The longer the feces stay in the large intestine, the more the opportunities and time of some carcinogens contained in the intestinal wall, the more likely the human body to afford the bowel cancer and other gastrointestinal cancer.

02

What kind of exercise anti -cancer effect is good

At least 30 minutes of medium -intensity exercise per day, at least 5 times a week; on this basis, if you do 2 more strength exercises, you can get good exercise benefits.

As for the way of exercise, young people are the first choice of aerobic exercise such as running, playing badminton and table tennis. In terms of exercise, you feel heartbeat and shortness of breath. Elderly people, poor physical fitness or cardiovascular and cerebrovascular diseases, can choose exercises such as smaller intensity, playing Tai Chi.

In short, the exercise that suits you is the best. The purpose is to keep you persist without the efforts of your willpower. So, if you like dancing, you can dance; if you like basketball, play basketball; if you like yoga, do yoga.

Even the smallest activities, such as lift a beverage bottle while watching TV, is beneficial to our body.

03

Why do people who insist on exercise also suffer from cancer

The occurrence of cancer is a complicated process, not a certain factor. Exercise and cancer are not causal. Do not exercise cancer, exercise will not have cancer, these two judgments are wrong. Exercise can only reduce some factors that induce cancer, but the factors that cause cancer may be other factors that are not affected by exercise.

Exercise does not distinguish between race, age, and gender, and is a low -threshold anti -cancer and anti -cancer method. So do n’t find any excuses, hurry up!

Tip: The content of this article is for reference only, please refer to the consultation results of regular hospitals!