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Week 5

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Reason 5

Exercise Reduces Risk and Effects of Cancer

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The threat of colon, breast, prostate, and lung cancer all increase with age. A lack of adequate activity can further increase this risk and is known to contribute to the development of 2% of all cancers [1]. Conversely, regular exercise has shown to reduce the risk of cancer [1]. This is evident in the review by Brown and colleagues in 2012. In this review, the researchers examined the results of previous studies which had investigated the effects that physical activity and exercise can have on various cancers [1].

Breast cancer

Breast cancer is a major issue and accounts for almost a quarter of all cancers in women [1]. Worldwide, around 1.4 million women are diagnosed with breast cancer each year, and 500,000 die from the disease [1]. Risk factors for the condition include physical inactivity, alcohol consumption and obesity [1]. The review by Brown and team evaluated 73 studies that had examined the association between breast cancer and exercise. They found that regular exercise reduced the overall risk of breast cancer by 20-30% [1]. In addition, they also found that that increasing the duration of physical activity provided greater benefits. Engaging in physical activity for more than six and a half hours a week could reduce the threat of breast cancer by 28%, whilst exercising for only two to three hours only provided a 7% reduction of risk [1].

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Even after developing the disease, exercise seems to help. Patients undergoing treatment for breast cancer may have trouble sleeping. Exercise has been found to improve the sleep quality in these patients. Exercise also seems to increase the patients’ chances of completing chemotherapy [2].

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Colon cancer

Colon cancer is cancer of the large bowel. Annually, it is diagnosed in around 1.2 million people around the world, and 600,000 die as a result of the disease each year [1]. Surgical treatment for the condition may involve removing the bowel and having an external colostomy bag fitted. Diet and lifestyle, including physical inactivity, are identified as risk factors for developing colon cancer [1].

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Brown’s review showed that regular exercise and leisure time activity could reduce the risk of colon cancer by almost 25% [1]. Just like in breast cancer, more exercise equalled greater risk reductions [1]. Even after developing the disease, exercise seems to decrease recurrence or the chance of the disease coming back [2].

Prostate cancer

Worldwide, over 900,000 men are diagnosed with prostate cancer each year and the risk factors include a sedentary lifestyle and obesity [1]. The review by Brown showed that physical activity decreased the risk of developing prostate cancer by 10% [1].

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In addition, after developing the disease, men find that the treatment increases fatigue and decreases their sex drive. Fortunately, exercise can combat these side effects, allowing patients to remain physically and sexually active as they undergo prostate cancer treatment [2].

Pancreatic cancer

The pancreas is an organ within the abdomen that regulates blood sugar and aids in digestion. Pancreatic cancer is difficult to beat. Only 4% of people diagnosed with the disease survive for five years after receiving their diagnosis [1]. Brown and colleagues found that the individuals with high levels of physical activity reduced their risk of pancreatic cancer by 28% as compared to others who were not physically active [1].

Lung cancer

Worldwide, 1.2 million people are diagnosed with lung cancer each year and almost 1 million lung cancer patients die annually [1]. The review of Brown and colleagues showed that physical activity reduced the risk of lung cancer by 23-38% and the reductions were dependent on the intensity of the exercise [1]. Physical activity also improved the psychological and physical well-being of individuals who were undergoing treatment [2].

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Metaphor 5 – Who Has a Greater Role to Play?

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Pablo and Parker were seven-year-old twin boys. Peter, their father, was very keen for the boys to try for the school football team, so he signed them for football training.

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Parker was eager to train and regularly attended practice. He played football whenever he could find some spare time.

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Pablo did not want to put any extra time into football and much preferred to watch T.V. instead.

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Parker made it onto the team at the football trials thanks to all his hard work, but Pablo did not, leaving him disappointed.

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So, what went wrong?

Pablo and Parker both had access to the same resources to help to improve their football abilities, but only Parker chose to take advantage of this. Parker took ownership and devoted his own time to training. Pablo decided not to spend any extra time practising and as a result, was unable to make it onto the team.

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How can we relate this story to our health?

To improve our health, we must take ownership of the issue. Just as the boys had access to classes, we have access to exercises to improve our health. The point is that we must actively choose to participate and spend time on these things. We cannot rely solely on health care professionals. Only we can strengthen our muscles by taking ownership of wanting to improve our health. Healthcare professionals are only there to guide us on how to achieve our goals.

Moral of the story

Hard work pays off when improving our health.

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Exercise Notes For Week 1

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“Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.”

“At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.”

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Remember the traffic light system should be used when you exercise.
Please do not go through the red light or break the pain barrier!

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Short intro of encouragement to compliment the notes above.

Please now go to the video page and begin you exercise plan for the week.

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Head and Neck

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Lower Back

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Otago

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References

Brown JC, Winters-Stone K, Lee A, Schmitz KH. Cancer, physical activity, and exercise. Compr Physiol. 2012;2(4):2775-2809.
Luan X, Tian X, Zhang H, Huang R, Li N, Chen P, Wang R. Exercise as a prescription for patients with various diseases. J Sport Health Sci. 2019 Sep;8(5):422-44.

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