The latest research confirms: exercise really can fight cancer!

Reviewer of this article: Chen Haixu, Deputy Director and Master Supervisor of the Second Medical Center of PLA General Hospital

Many patients who have successfully fought cancer mentioned "exercise"! Can exercise really fight cancer? Many people don't know, and it's even hard to explain why.

However, the latest research gives everyone a reason to exercise every day.

Exercise for 30 minutes every day

These "anti-cancer" components in the blood will increase

A study published in the International Journal of Cancer in February 2022 found that when individuals persist in moderate-intensity aerobic exercise multiple times a week for a long time, more anti-cancer molecules are released in the body, such as interleukin-6 (IL-6). These molecules can act on abnormal cells, promote DNA repair, and slow the growth of cancer cells.

The study recruited 16 male volunteers aged 50-80 who had some lifestyle risk factors for bowel cancer, such as being overweight or obese.

They had a blood sample collected at the beginning of the study. Then they did a moderate-intensity indoor cycling exercise for 30 minutes. After the exercise, the researchers collected a second blood sample. As a control, the sample was collected at rest the next day when they did not exercise.

After analyzing and comparing the samples, the researchers confirmed that IL-6 in the blood increased significantly after exercise. They processed the samples and added them to colon cancer cells cultured in the laboratory. Compared with the resting samples, the samples after exercise could slow down the growth rate of cancer cells visibly.

Their experience in fighting cancer is inseparable from exercise!

1. He Ming: With only 3 months left for advanced lung cancer, he ran 61 marathons to create a miracle of life

In the circle of cancer patients and marathon running circles, there is a very popular name - He Ming, who is also known as the "marathon cancer fighter".

In 2016, He Ming was diagnosed with advanced lung cancer. The doctor told him that he only had three months left. That year, He Ming was only 53 years old. He didn't want to fall down like this, so he chose active treatment. After 9 months and 33 chemotherapy sessions, He Ming's condition still did not improve. Just when he was about to give up, he made up his mind to make a change.

As his body allowed, he began to do rehabilitation training, from walking to jogging to mountain climbing. Slowly, He Ming fell in love with sports. One day, he accidentally saw an advertisement for a marathon to be held in his city, and suddenly he felt an urge in his heart, and he strongly wanted to run a marathon.

In order not to worry his family, he signed up for his first half marathon without telling them and finished it in 2 hours and 17 minutes. After the run, he also understood his physical condition and gained more confidence to compete in the marathon. So, he officially embarked on the marathon journey.

In order to complete the marathon, He Ming was undergoing anti-cancer treatment while running. In 2017, he completed his first half marathon and then decided to challenge 100 marathons. From the first full marathon to the 61st Xiamen Marathon on January 5, 2020.

2. Zhang Lei: He was diagnosed with cancer and had three surgeries. He kept swimming and exercise and the cancer did not recur.

In 2018, a CCTV program told the story of a medical worker who fought cancer for twenty years and insisted on one thing - swimming, and was finally "cured".

Screenshot of CCTV report

Twenty years ago, Zhang Lei, who was in her 40s, was diagnosed with cancer and underwent three operations. The doctor once tactfully told her that she did not have much time left.

Although the disease dealt a heavy blow to her physically and mentally, she was determined to "fight cancer to the death" and thought of her favorite sport, swimming, so she decided to go swimming. Not only did the cancer not recur for more than 20 years, but she was also "cured" in the end.

Exercise, an irreplaceable anti-cancer "prescription"!

1. Cancer patients: Start with walking and gradually increase the amount of exercise

Chen Chao, deputy director of the First Department of Surgery at the Eighth Hospital of Wuhan City, Hubei Province, shared at the 18th Members' Representative Conference of the Wuhan Colorectal Cancer Patients Club that cancer patients should not participate in strenuous exercise, and walking is a better form of exercise.

At the beginning, the amount of exercise should be small, and the exercise time should not be too long, 15-20 minutes each time, and gradually increase to 30-40 minutes each time according to the condition and physical strength, so that a little sweat is appropriate, and the heart rate is controlled at 50%-70% of the maximum heart rate. For example, when taking interval walks, change the slow walk and fast walk every 3 minutes, do it 5-10 times a day, and last for about 1 hour in total. It is advisable to do it in parks, forests, grasslands, fields, waterside and other places with fresh air and quiet environment, at least 3-4 times a week, every other day. People with strong physiques do not feel tired after exercise and can insist on exercising every day.

In addition, 5 to 7 p.m. is the most suitable time for walking. During this period, the body's metabolism is fast, the heart beat and blood pressure regulation are in the most balanced state, the body temperature is higher, the muscles are easily activated, the flexibility is better, and it is safer for exercisers.

2. Ordinary people: 150 minutes of aerobic exercise per week, long-term persistence

A study involving 1.44 million people in Europe and the United States published in the Journal of the American Medical Association Internal Medicine in 2016 counted the relationship between exercise and the risk of 26 different types of cancer and found that people who exercised long-term had significantly lower incidences of at least 13 types of cancer.

Compared with the least active adults, the most active adults have an average 7% lower risk of cancer. The most active people who walk briskly for more than an hour a day have a 42% lower risk of esophageal cancer, a 27% lower risk of liver cancer, and a 23% lower risk of kidney cancer. Other diseases that have a 20% lower risk include stomach cancer, endometrial cancer, and myeloid leukemia. Regular exercise can also reduce the risk of myeloma, colon cancer, head and neck cancer, rectal cancer, gallbladder cancer, and breast cancer by 10% to 20%, and reduce the risk of lung cancer in smokers by 26%.

The World Health Organization recommends that adults should engage in at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week. Those who do less than this standard are considered to be insufficiently physically active.

Moderate-intensity exercise means "feeling strenuous but not too tired" during exercise, which is manifested by faster breathing rate, faster heartbeat, slight sweating, slight panting but still able to communicate with others, and a heart rate not exceeding "170-age". At the same time, it is better not to feel tired the next day.

Source: Health Times

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