Each year an estimated 150,000 Americans learn they have colon cancer, a leading cause of death from cancer in the U.S., the American Cancer Society reports. While the disease is one of the most common cancers in men and women, if detected early, colon cancer is treatable. Making lifestyle changes, including adding exercise to your daily routine, can help prevent colon cancer and reduce the likelihood of a recurrence or death from the disease.
Exercise Guidelines
Exercise guidelines for adults suggest at least 30 minutes of moderate- to vigorous-intensity exercise on five or more days of the week to help lower the lifetime risk of cancer. Moderate-intensity exercise includes walking, dancing, bicycling or yoga, while vigorous exercise includes jogging, running or swimming. Begin slowly and gradually increase the frequency, duration and intensity of your workout. About 45 to 60 minutes of physical activity most days of the week is ideal.
Prevention
According to a February 2009 study by Kathleen Y. Wolin and colleagues in the "British Journal of Cancer," physical activity reduces the risk of colon cancer in men and women by 24 percent. The finding, based on a review of decades of published scientific studies, held true no matter what type of exercise was performed --- swimming, biking, jogging, walking or weight lifting. However, men who are physically fit later in life or consistently throughout their lives may see even greater benefit. A November 2008 study by Regan A. Howard and colleagues in the journal "Cancer Causes Control," found that men 35 to 39 years of age who increased their fitness levels, or who were physically active throughout their lives, had a lower likelihood of developing colon cancer.
Recurrence and Survival
Regular exercise is associated with a lower risk of colon cancer recurrence and death from the disease. According to a study by Jeffrey A. Meyerhardt and colleagues in the August 2006 issue of the "Journal of Clinical Oncology," colon cancer patients who engaged in physical activity equal to walking six hours or more per week were 47 percent less likely to suffer a recurrence or die from the disease than those less active. What's more, regular exercise is linked to a higher survival rate in colon cancer patients. Research by Kathleen Y. Wolin and colleagues in a December 2010 issue of "Cancer Epidemiology, Biomarkers and Prevention" found men and women who exercised regularly for at least 10 years had a lower risk of death from colon cancer than those who did not exercise consistently.
Effects of Exercise
While scientists do not know exactly how exercise prevents colon cancer development and associated death, experts believe exercise protects against tumor development by decreasing levels of insulin and a similar compound known to spur cancer cell growth. Exercise also helps speed up digestion, which helps to eliminate potential carcinogens from the lining of the bowel.
Expert Advice
Make exercise a part of your lifestyle. Add exercise to your daily routine whenever possible, whether it be walking during lunch or gardening. Pick an activity you enjoy and exercise with friends to keep you motivated. Set goals and chart your progress. Vary your exercises and, over time, build up your time spent exercising or how often you exercise.
References
- American Cancer Society; Five Myths About Colorectal Cancer; February 2010
- "British Journal of Cancer"; Physical Activity and Colon Cancer Prevention --- A Meta-analysis; Kathleen Y. Wolin, et al.; February 2009
- "Cancer Causes Control"; Physical Activity, Sedentary Behavior, and the Risk of Colon and Rectal Cancer in the NIH-AARP Diet and Health Study"; Regan A. Howard
- "Journal of Clinical Oncology"; Impact of Physical Activity on Cancer Recurrence and Survival in Patients with Stage III Colon Cancer --- Findings From CALBG 89803; August 2006
- "Cancer Epidemiology, Biomarkers and Prevention"; Change in Physical Activity and Colon Cancer Incidence and Mortality; Kathleen Y. Wolin, et al.; December 2010
- American Cancer Society; Colorectal Cancer: Lifestyle Changes; March 2011
