This is a very popular joke recently, but it is also true. Many studies have proved that exercise can enhance immunity, but no one does it. In fact, exercise has many benefits besides enhancing immunity.
David Niemann, an American scientist, discovered in his research more than 30 years ago that exercise can stimulate a powerful anti-inflammatory reaction in the human body, which is part of the body’s self-healing process.
He also said that long-term strenuous exercise will lead to overload and damage immunity.But regular, moderate-intensity exercise helps to resist many chronic diseases.(such as diabetes, cardiovascular diseases, dementia, various tumors and depression).
In 2020, through a large-scale study of 750,000 people, Harvard University and NIH team found that exercising for one hour every day can effectively reduce the risk of seven kinds of cancers.
In September 2021, a study on the relationship between exercise and cancer was also published in Medicine & Science in Sports & Exercise.
The researchers invited 10 patients with prostate cancer for a 12-week exercise intervention, and the patients accumulated about 300 minutes of exercise every week.
Through data comparison, it is found that the anti-cancer effect of myocytokines in patients is awakened after exercise.This ability can significantly reduce the growth of cancer cells.And through long-term exercise, you can create an environment for inhibiting cancer in your body.
In February 2022, epidemiological evidence released by the National Cancer Institute and the World Cancer Research Foundation also showed that regular physical activity at a reasonable level could reduce the relative risk of colon cancer by 12% to 28%. [2]
After colon cancer is diagnosed, moderate physical activity can reduce cancer-specific mortality and the risk of recurrence.
It can be seen that exercise does have a positive effect on cancer prevention.
But the question comes again. What exercise should we do to be effective?
In November 2022, a new study in the American journal Cancer Research found that high-intensity aerobic exercise can increase the glucose consumption of internal organs, thus reducing the energy supply of tumors and reducing the risk of cancer metastasis.
The monitoring results of nearly 3000 healthy volunteers for about 20 years show that compared with those who do not participate in physical exercise,People who regularly do high-intensity aerobic exercise have a 72% lower probability of cancer metastasis.[1]
Therefore, in normal times, we can do this kind of exercise more. The following nine uncles have screened several models.The most cost-effective high-intensity aerobic exercise, everyone can collect it.
As for how long exercise is appropriate?
China’s National Fitness Guide suggests that,Exercise for 30~60 minutes every day and 3~7 days every week.You can arrange it according to your own conditions.
Don’t forget, cancer itself is a question of probability.
The occurrence of cancer is not caused by a single factor, but by a combination of many factors, including genetics, eating habits, living environment and so on. In other words, don’t think that you can prevent cancer simply by exercising.If you want to reduce the probability of cancer, you need to guard against it from many aspects.
In addition, if you don’t know enough about sports, you will easily fall into misunderstanding, not only failing to get effective exercise, but also causing sports injuries.
One-time high-intensity, high-consumption exercise will make the body difficult to adapt, resulting in a feeling of soreness, tendon and muscle strain, and even the possibility of sudden death.
Many people don’t like boring mechanical exercise, but only like running or aerobics. However, it should be noted that exercise should be balanced and diverse, and the body cannot develop in a balanced way only by choosing one exercise mode.
Aerobic, strength and stretching should be taken into account during exercise, such as stretching first, running for 10 minutes, then exercising with equipment for half an hour, and finally stretching.
Some people think that fasting exercise can consume oxygen at high speed and achieve the purpose of burning fat at high speed. However, when the blood sugar is low on an empty stomach, it is easy to have symptoms such as dizziness and general weakness during exercise.
Moreover, when exercising on an empty stomach, the speed of muscle consumption is faster than that of fat consumption. For a long time, it will also lead to a rapid decline in human muscle content, thus reducing the speed of basic metabolism of the body and making it easier to rebound.
If you want cancer to stay away from yourself, it is a good way to keep exercising, but you should also find the right exercise and scientific exercise. On a whim, it is difficult to persist in sports, nor can it achieve the purpose of improving physical fitness, let alone reducing the incidence of diseases.
References:
[1]Danna Sheinboim ; Shivang Parikh ; Paulee Manich，An Exercise-Induced Metabolic Shield in Distant Organs Blocks Cancer Progression and Metastatic Dissemination，Cancer Res (2022) 82 (22)： 4164–4178.
[2]Samuel T. Orange， Alastair R. Jordan， Adam Odell， ， Acute aerobic exercise-conditioned serum reduces colon cancer cell proliferation in vitro through interleukin-6-induced regulation of DNA damage.25 February 2022
[3]Kim J S ， Wilson R L ， Taaffe D R ， et al. Myokine Expression and Tumor-Suppressive Effect of Serum after 12 wk of Exercise in Prostate Cancer Patients on ADT[J]. Medicine & Science in Sports & Exercise， 2022， 54.
[4]1.Matthews CE， Moore SC， Arem H， Cook MB， Trabert B， Hakansson N， Larsson SC， Wolk A， Gapstur SM， Lynch BM et al： Amount and Intensity of Leisure-Time Physical Activity and Lower Cancer Risk. J Clin Oncol 2020， 38(7)：686-697.
[5]Chekroud S R ， Ralitza G ， Zheutlin A B ， et al. Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015： a cross-sectional study[J]. Lancet Psychiatry， 2018
[6] It is said that exercise can prevent cancer. Why do some people who insist on exercise also suffer from cancer? China Women’s Daily .2022-02-16
[7] Xia Qixin. Common sports misunderstandings, don’t be fooled [J]. Public Health, 2019 (8): 3.
[8] Li Dongze, Li Fanghui, Liu Yi, et al. Interpretation of the World Health Organization’s Guide to Exercise and Sedentary Behavior in 2020 [J]. China Clinical Journal of Cardiothoracic Surgery, 2021,28 (4): 8. Editorial Committee, Immunity is the best doctor, Chongqing Publishing House [M], 2020.03, p. 97.