Can a workout a day keep cancer at bay? While there is no guaranteed method to prevent cancer, a number of studies show that around one third of all adult cancer cases are directly related to lifestyle. Luckily, you can control your lifestyle by eating healthy and staying in shape.
According to the AICR Expert Report, just about any form of physical exercise helps prevent a number of different forms of cancer. And by exercise, I don't mean running a half-marathon every day. Even just half an hour of moderate exercise three to five days a week could cut your chances of getting cancer by 30%.
Let's look at some specific facts. A University of Vermont study found that men who regularly exercised were 68% less likely to develop lung cancer and 38% less likely to develop colon cancer than men who weren't as active. More recent research has linked regular exercise (150 minutes a week) with a reduction of breast cancer in women.
Just two and a half hours a week of exercise and you may be able to reduce your risk of cancer. Here's how you can easily split that up without getting bored with the same fitness routine:
Monday - 30 Minutes of HIIT (High Intensity Interval Training)
HIIT is comprised of 20-second intervals of activity followed by 10 seconds of rest for a specific number of sets. Often, people do four sets to equal two minutes. Start with a five-minute warm-up, doing sets of squats, kicks, hops, and jumping jacks. Then, move into your workout, mixing cardio with core.
Tuesday - 30 Minutes of Yoga
After an intense HIIT workout the day before, take it slower the next day with yoga. Pick your favorite style, whether you enjoy Vinyasa, Hatha, or Kundalini.
Wednesday - Rest Day!
Thursday - 30 Minutes of Spinning (or Bike Riding)
Whether you're an indoor or outdoor kind of girl, go for good old-fashioned cardio. Spinning classes can help keep you pumped up with energetic music and a group of other victims (err, exercisers). If you don't get enough fresh air, go for a nice bike ride. Don't forget to protect yourself with sunscreen and UV wear, like this Sundriven® Heather zip-up hoodie.
Friday - 30 Minutes of Water Aerobics
Come on, water aerobics aren't just for senior citizens! In fact, you don't even have to take a class if you'd prefer to spend some alone time. And if you really can't imagine yourself dancing in water, you can swim laps instead.
Saturday - 30 Minutes of Running
Start your weekend off right with a refreshing jog early in the morning. Even if the sun isn't totally out yet, still wear sunscreen and your Sundriven® UV wear.
Sunday - Rest Day!
You can easily switch up your exercise routine or sign up for classes in your community to keep you motivated. Not only will regular exercise keep you healthy and help you reduce your chances of cancer, but it will also improve your mood. It's a win-win situation!