How to live longer: Sixty minutes of moderate to vigorous exercise may reduce cancer risk

Fitness & Health:

Cancer is a leading cause of death in the UK and what makes it so deadly is its metastatic nature. When cells multiply and divide uncontrollably in the body, they tend to spread to different parts of the body. This proclivity to multiply and spread makes it a devastating disease.

“Although the data are sparse, it appears that 30 to 60 minutes of moderate to vigorous-intensity physical activity is needed to decrease risk,” they wrote.

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer.

“One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing,” explains the NHS.


Examples of moderate intensity activities:

  • Brisk walking
  • Water aerobics
  • Riding a bike
  • Dancing
  • Doubles tennis
  • Pushing a lawn mower
  • Hiking
  • Rollerblading.

Vigorous intensity activity makes you breathe hard and fast – if you’re working at this level, you will not be able to say more than a few words without pausing for breath.

“In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity,” explains the NHS.

According to the health body, most moderate activities can become vigorous if you increase your effort.

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Examples of vigorous activities:

  • Jogging or running
  • Swimming fast
  • Riding a bike fast or on hills
  • Walking up the stairs
  • Sports, like football, rugby, netball and hockey
  • Skipping rope
  • Aerobics
  • Gymnastics
  • Martial arts.

Dietary tips

In addition to exercise, eating a healthy, balanced diet can reduce your risk of developing cancer.

According to an article published in the British Medical Journal (BMJ), early case-control studies indicated that higher intakes of fruit and vegetables were associated with a lower risk of several types of cancer.

Research Fund reports neither fruits nor vegetables were considered to be convincingly or probably associated with the risk of any cancer, however.

“Specific components of certain fruits and vegetables might have a protective action,” the BMJ article states.

It adds: “The risk of all cancer sites combined might be slightly lower in vegetarians and vegans than in non-vegetarians, but findings for individual cancers are inconclusive.”

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