Oncology experts recommend: The best anti-cancer exercise is not walking or running

After retiring, Aunt became obsessed with walking. In order to dominate the step count list in her circle of friends, she basically takes more than 20,000 steps every day. But what Aunt Luo didn’t expect was that her legs were in trouble recently…

A week after she started walking, Aunt felt her legs were sore and swollen, and it was difficult for her to walk down the stairs. At first, I thought it was due to muscle degeneration and didn’t pay much attention. I thought it would be fine just to walk away.

But on the 10th day of her rampage, Aunt suddenly suffered from unbearable pain in her legs. When she returned home, she found that her left knee was swollen. The daughter was worried and took Aunt to the hospital for examination. She was diagnosed with arthritis combined with synovitis. The doctor told me that it was probably related to the recent long-term rampage.

Aunt couldn’t understand. Didn’t they all say exercise to maintain health? How could she get over the disease even if she insisted on exercising?

1. 20 years of research has confirmed that exercise can really fight cancer!

In order to verify the effectiveness of exercise on cancer, a study published in the journal Cancer Research in November 2022 analyzed animal experiments and clinical observations.

In the mouse in vivo model, after 8 weeks of exercise, the metabolism of mice was reprogrammed compared to “sedentary” mice, creating a new microenvironment, which inhibited cancer metastasis. In a human model, 2,734 participants were followed for up to 20 years and found that exercise was associated with a lower risk of cancer, with a greater association with highly metastatic cancers.

Studies believe that during exercise, glucose utilization increases significantly with the increase in exercise intensity, and systemic changes occur in the human body. This change can prevent tumor progression and metastasis. Specifically, high-intensity exercise can reduce the risk of highly metastatic cancer by 73%.

Another exercise anti-cancer study published in the International Journal of Cancer gave the “golden anti-cancer exercise time” – exercising between 8 and 10 a.m. in the morning. This time period may reduce the risk of breast cancer and prostate cancer by 26-27%. cancer risk.

2. Recommended by many academicians: This is the best anti-cancer exercise!

Tang Zhaoyou, a famous surgical oncology expert in my country and 93-year-old academician of the Chinese Academy of Engineering, has been dealing with tumors for 60 years. He put forward a point of view: the best anti-cancer exercise is swimming.

Academician Tang shared a case of his: a patient with liver cancer underwent surgical resection, but then relapsed almost once a year, for a total of 5 times. Later, he came to see Academician Tang for medical treatment and said that the old methods were useless. Because he is middle-aged and can swim. Mr. Tang asked him to try moderate swimming every day. The hard work paid off. Eight years later, the patient’s face was glowing, he was walking energetically, and his cancer had not recurred.

Academician Tang also led doctoral students to conduct animal experiments and found that cancer mice that swam after surgical removal of tumors extended their lifespan by 10 days compared with mice that did not swim.

In fact, many experts have recommended swimming.

When Academician Yuan Longping once shared his secret to longevity, he said that he swam every day before he was 70 years old. Academician Zhong Nanshan talked about a 106-year-old director he knew. He also said that the old man insisted on swimming every day. Even at the age of 106, he still swam 200 meters in the water every day.

Swimming can not only fight cancer. When swimming, the breathing rate must be coordinated with the movement rhythmically, which helps to improve cardiopulmonary function. Through limb exercise, it can also build muscles and nourish joints. The stimulation of cold water during swimming can increase the body’s sensitivity to temperature. Also helps improve immunity.

3. Wrong exercise methods are very harmful to the body and may even accelerate aging.

Exercise is good for health, but if the intensity is ignored or the posture is incorrect, it may also cause damage to the body.

1. Poor body posture

Poor exercise posture can cause damage to the spine, which may result in permanent kyphosis. Therefore, when doing some mechanical training, it is best to complete it under the guidance of a professional coach.

2. Exercise too intensively

At the end of the day, intensive exercise schedules and long-term strenuous exercise will affect the cortisol content in the blood, causing blood sugar to rise. When sugar combines with collagen fibers, it will cause the skin to become less elastic and prone to wrinkles.

3. Ignoring high-intensity interval training

A study in the “Journal of Cell Metabolism” showed that elderly people who preferred high-intensity interval exercise improved their mitochondrial performance by 69%, which helped improve insulin sensitivity and reduce the risk of diabetes.

4. Only do aerobic exercise

Sports pay attention to the “combination of aerobic exercise and strength training”. Many people only do aerobic exercise (such as fast walking, jogging, long-distance slow swimming, slow cycling and other sustainable sports) and ignore strength training (such as stationary exercise). Equipment training, barbell training, pull-ups, fast running and other exercises that are not sustainable and require anaerobic supply).

In fact, strength training can help everyone continue to burn calories when not exercising, and it can also help maintain muscle weight and make people look younger.

Life lies in exercise. If you want to achieve the anti-cancer effect, you must persevere. Instead of lying on the sofa playing with your mobile phone, it is better to move together.