Did you know that adults in the US, on average, sit for nearly 10 hours a day? I think most of us have heard that being sedentary is not good for our hearts, tends to make us gain weight, and can increase the risk for diabetes. But did you know that being sedentary also increases your risk of developing cancer? A recently published study found that simply moving your body can lower your risk of several types of cancer. Let’s talk more about it.
How Was the Study Done?
The study, published in BMC Medicine, used data collected from almost 60,000 men and women, using sophisticated activity trackers. They followed the participants for up to 9.5 years.In their data analysis, they controlled for other cancer risk factors, such as smoking, diet, alcohol, family history, age, and several others.
What Did They Find?
The good news is that every movement counts when it comes to reducing cancer risk. But all movement is not equal. Here’s what they found:
When compared to nonstop sitting…
- Replacing sitting with standing up for 30 minutes a day, was associated with reduced risk of cancers associated with sitting.
- Moving your body in any way was better than simply standing.
- Light activity, such as a gentle stroll was twice as effective as standing – 15 minutes of gentle movement was roughly equivalent to 30 minutes of standing for risk reduction.
- Moderate activity was associated with even higher reduction in cancer risk.
- Vigorous movement was associated with the highest cancer risk reduction. This would include things like running to catch a bus or train, running up the stairs, or of course vigorous exercise activities.
- Just three minutes of daily vigorous activity in place of sitting was associated with the same reduction in risk as was seen with 90 minutes of light activity.
What is the Takeaway Message from This Study?
The study was an observational study, which means that it showed the correlation or link between activity level and cancer risk, but it does not prove that the additional movement was the direct cause of the lower risk. We must always remember that correlation does not equal causation. More study is needed to better understand the connections between cancer risk and activity level.
However, with the knowledge that any movement is associated with a lower risk of cancer, I will be moving more often throughout my day from now on. I hope that you will too.
If you have any questions about exercise for cancer prevention, please log into your account and send us your question. We are here to help.
Dr. Anita Bennett MD – Health Tip Content Editor