Doing just one or two minutes of intense exercise each day might reduce your chances of getting cancer. This could involve activities like brisk walking, going up stairs, doing tough household chores, or playing actively with your children. This information comes from a recent study led by Dr. Emmanuel Stamatakis, and it was published in the journal JAMA Oncology. The study used information from over 22,000 individuals in the UK Biobank, which is a big collection of health data that tracks people’s health over a long time.
The people in the study mentioned that they didn’t usually do exercise for fun or in their free time. They used special devices called accelerometers to keep track of their vigorous, on-and-off physical activities in their everyday life. Dr. Stamatakis, who works at the University of Sydney in Australia, explained that, until recently, we didn’t know much about these kinds of intense activities that are part of our daily routines.
The study discovered that grown-ups who included roughly 4 and a half minutes of intense activity in short bursts of one or two minutes had more than a 30% lower chance of getting cancer. Knowing how this kind of strong activity affects our health in daily life is important because for many people, it might be easier to manage. Dana Santas, a fitness expert for CNN and coach for professional athletes, pointed out that most adults, especially those in their middle and older years, don’t regularly exercise for fun or in their free time, and some never exercise at all.
For those who do exercise in their free time, there’s no need to switch to these shorter bursts. Instead, these findings give more options. Dr. Stamatakis emphasized that the most effective exercise routine is the one that each person can comfortably fit into their weekly or daily schedule.
Why it works
The study could only show a connection between short bursts of physical activity and lower cancer rates because it was an observational study. Dr. Glenn Gaesser, an expert in exercise physiology at Arizona State University, who wasn’t part of the study, pointed out that they couldn’t prove that this exercise directly caused less cancer.
However, there are some signs that suggest why they might be linked. Dr. Emmanuel Stamatakis mentioned that earlier trials indicated that this kind of activity leads to quick improvements in heart and lung fitness. And having better heart and lung fitness is linked to lower chances of having issues with insulin and chronic inflammation, both of which are big factors for cancer.
These quick and simple exercises aren’t meant to replace a good workout routine, but they do have advantages for people who aren’t fond of traditional exercise.
First, they don’t require spending money or a lot of time on exercise equipment or going to a gym. Dr. Stamatakis pointed out that researchers are finding out that staying healthy doesn’t always mean spending an hour at the gym every day. Dr. Keith Diaz, an expert in behavioral medicine at Columbia University, who wasn’t part of the study, agreed.
Second, it takes away the main reason people often give for not exercising: not having enough time. Dr. Gaesser asked, who’s so busy that they can’t find 1 or 2 minutes during the day to do these exercises?
Where to find that minute or two
If you’re doing vigorous exercise, you’ll be breathing heavily and it would be hard to talk. For example, activities like jogging in place, doing squats, mountain climbers, or walking lunges fall into this category, according to Santas.
If committing to a 30-minute exercise class feels overwhelming, Santas suggests a helpful strategy called “habit stacking” to make exercise a regular part of your routine.
This means adding a bit of exercise to things you already do daily. For example, while waiting for the shower water to warm up, Santas does around 20 push-ups. She also does wall sits or squats while brushing her teeth.
Many people use electric toothbrushes with a built-in two-minute timer. Doing exercises during this time can become a regular habit.
This kind of exercise is easy to do and it’s more likely to make you feel good emotionally. You realize how quickly a minute passes, and it’s not scary. It’s simple, and it helps you feel healthier faster. Being consistent with it makes you feel proud of yourself.
https://edition.cnn.com/2023/07/28/health/one-minute-exercise-cancer-wellness/index.html
CREDIT:CNN