My continued investigation of the World Cancer Research Fund’s Second Expert Report on cancer prevention reveals this information. (I told you I would be featuring a lot of information from this report!)
Physical activity works to protect against breast cancer in the following ways:
- It decreases serum estrogen and androgens in post-menopausal women.
- In pre-menopausal women, physical activity decreases circulating estrogens, increases menstrual cycle length and decreases ovulation. All of which help to protect against breast cancer in this age group of women.
According to the report, post-menopausal women are most likely to benefit from this effect.
Recommendations for Activity
The World Cancer Research Fund/American Institute on Cancer Research recommend to be moderately active, such as brisk walking, for at least 30 minutes per day.
As fitness improves, they recommend you aim for 60 minutes or more of moderate activity, such as brisk walking everyday. OR 30 minutes or more of vigorous activity everyday.
Examples of Moderate Activity:
- Brisk Walking
Examples of Vigorous Activity
- Football and other team sports like soccer
Some examples of activities on the moderate list could be categorized as vigorous depending on how you perform them. If the activity raises your heart rate and produces sweat, it is most likely a vigorous activity. I have even been to a yoga class that got my heart beating and caused me to sweat bullets!
The activity still counts if you break it up through out the day. For example, if you walk briskley 30 minutes to work and 30 minutes back, that would count as your 60 minutes of moderate activity. The exercise does not have to be performed in one chunk of time.
Regular, consistent physical activity also protects against colon, endometrial, lung and pancreatic cancer. It also decreases obesity, another major risk factor for cancer.
To make things really simple, I will boil down the recommendations on physical activity into 3 words:
MOVE YOUR BODY!
Question: What is your favorite form of exercise? Leave a comment in the comments section. I have been really into Zumba lately. It is a blast and a great workout. I highly recommend it!
World Cancer Research Fund/American Institute for Cancer Research: The Second Expert Report on Food, Nutrition, Physical Activity and the Prevention of Cancer, 2007.
Photo by: Mike Baird