How long should I go in for sports, not to get cancer

Oncological diseases are treated long, hard, and, alas, not always successfully. But every one is able to try to prevent illness: quit smokingImprove nutrition and get out for a run. And do not think that you have to work hard as professional athletes. Training will not take too much time and effort.

Physical activity can be an effective prevention of many types of cancer, including the most dangerous. Even couple hours a week reduces the likelihood of breast cancer tumors, colon and lung. According to statistics from the World Health Organization, these forms cancer located on the first lines in the number of deaths among all cancers.

Sports fans, here is a powerful impetus for your motivation: it seems that the risk of cancer continues to fall, until you build up the volume of employment. Obvious limit in this relation is not.

This opinion is shared by Stephen Moore (Steven Moore), Candidate of Medical Sciences at the US National Cancer Institute. The scientist is sure: the more mobility, the greater the health benefits.

How are the training and cancer

Stephen and his colleagues noticed that all the cancer research focused on specific forms of the disease and none of them summarizes all available information. Therefore, the team of scientists combined data from 12 European and American studies: a single base hit data about 1.4 million adults aged 19 to 98 years. Ultimately, the scientists tracked the impact of exercise on the incidence of 26 types of cancer. The results are encouraging.

Physical activity - 13 excellent prevention cancers: leukemia, multiple myeloma, cancer breast, colon, lung, esophagus, liver, kidney, stomach, rectum, bladder, brain brain and neck.

If you bring the exact figures, the exercise reduce the likelihood of esophageal cancer by 42%, breast - 10%, colon and lungs - at 10 and 16%, respectively.

It should be noted that although the study found a parallel between exercise and decreased risk cancer, it does not prove a causal relationship. However, scientists have expressed a couple of assumptions:

• Vocabulary regulate the hormones which is associated with cancers. For example, the training effect on the levels of estrogen, insulin and other biologically active substances.
• When practiced regularly, the body's cells are less susceptible to oxidation (oxidative) stress. Furthermore, the improved ability to restore the damaged DNA.

How much time to devote to training

How often to go to the stadium or to the gym? Stephen Moore recommends 30 minutes of moderate physical activity five days a week or 25 minutes of vigorous exercise three times a week.

Which option do you prefer now face it. To do this - some useful theory.

The degree of physical activity is assessed using a metabolic equivalent (Metabolic Equivalent of Task, MET). On page The World Health Organization states:

MET - is the ratio of the level of human metabolism during physical activity to the level of its metabolism at rest. One MET - the amount of energy spent by a person in a position of rest and is equivalent to the burning of 1 kcal / kg / hour.

Thus, a moderate load relates activity in the range from 3 to 6 MET:

• Walking or jogging at a speed of 5 to 7 km / h on flat surfaces in the room or on the street.
• Walking down stairs or descending a hill, hiking, inline skating.
• Biking at a rate of 8 to 14 km / h on level terrain or small hill, work on velostanke without much effort.
• Yoga, gymnastics, trampolining, strength training with light weight, impact on the punching bag.
• Table tennis, tennis in the pair, golfing, hit batsman, throws in a basketball basket, frisbee, curling, badminton, archery, neat ski slope, slow skating, surfing, water aerobics.

By heavy loads relates activity over 6 MET:

• Aerobic sports or walking at a speed of 8 km / h, jogging.
• Climbing the mountain, climbing, rock climbing, In-line skating at a high pace.
• Cycling at speeds above 16 km / hr, the rise in mountain bicycle, energetic work on velostanke.
• Karate, judo, taekwondo, Jiu-jitsu, jumping rope, sparring in the ring and fight.
• Single tennis, football, rugby, hockey, beach volleyball, handball, squash, speedskating, skiing, swimming, water polo.

However, physical activity is not confined to sports. Domestic work and family matters may also be a good exercise to your body. For example, outdoor games with the kids or garden watering - a moderate load, and moving furniture or firewood - intensive.

And last parting words from doctors... An active lifestyle helps and if the cancer has already been detected. Practice shows that physical activity reduces the likelihood of recurrence and increase survival. Therefore, to move towards your health is never too late.