Based on a recent study, people who engage in four to five minutes of vigorous physical activity daily can reduce their cancer risk by up to 32 percent (173). Another study among older adults who engaged in several types of exercise, including running, racquet sports, walking, golf, swimming, and cycling, found that all forms of exercise reduced all-cause, cardiovascular, and cancer mortality, compared to those who did not participate in these activities (see Sidebar 11, p. 43) (174). It is important to note that the type of exercise is not as important as getting the recommended amount of physical activity. Physical Activity Guidelines Incorporation of regular physical activity into daily life is one of the most important steps people can take to improve their health, including reducing cancer risk. The recommended level of physical activity varies depending on age and preexisting medical conditions. PRE-SCHOOL AGED CHILDREN (3-5 years) PREGNANT WOMEN ADOLESCENTS (Under 18 years) ADULTS (18-64 years) OLDER ADULTS (65+ years) Should be encouraged to move and engage in active play at all levels of intensity throughout the day. AEROBIC ACTIVITY 150 minutes per week 60 minutes per day 150 minutes moderate intensity per week or 75 minutes vigorous intensity per week STRENGTH TRAINING 2 days per week 3 days per week 2+ days per week 2+ days per week AEROBIC ACTIVITY Cardiovascular exercise that gets your heart pumping STRENGTH TRAINING Includes activities which work muscles and core by doing repetitions or sets of movements, such as: • Yoga • Martial arts • Tai chi • Pilates • Lifting weights • Using resistance equipment Moderate intensity Includes activities in which one can still talk without pausing for breaths, such as: • Walking • Pushing lawnmower • Water aerobics • Pickle ball Vigorous intensity Includes activities during which it is hard to speak more than a few words before catching breath, such as: • Running • Swimming fast • Cycle fast or on hilly terrain Cancer survivors should consult their physicians and follow modified guidelines adapted for their personal health, specific cancers, and treatment. Developed from (172). SIDEBAR 11 A 20-year prospective study found that people who engaged in regular, high-intensity aerobic workouts were 73 percent less likely to develop metastatic cancers (175). Reducing the Risk of Cancer Development AACR Cancer Progress Report 2023 43
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