Scientifically proven: physical activity helps to prevent cancer. Also useful after surgery

Photo – Fotolia / undrey

Consultation: Agrita Spēlmane, trainer and nutrition specialist

The effects of physical activity on human health have been studied cross-sectionally and there is undeniable scientific evidence that regular physical activity prevents 26 (!) Chronic diseases, including cancer.

Appropriate exercises for cancer patients should be well done shortly after surgery, which is especially important to maintain movement and recover more quickly. In order to educate residents about their ability to protect themselves from cancer, the Riga City Department of Social Welfare offers a series of articles on the prevention of oncological diseases.

Strong muscle strength

Most likely, each of us lived a period of his life, for some reason we were more or less inactive, then even a small race to conquer, for example, jumps into a tram stop while holding tight . The research concludes that the majority of cancer patients had significantly reduced their daily physical activity before diagnosis. Relevant facts, no?

Therefore, physical activity is recommended as one of the most important daily activities to reduce the risk of developing cancer. It is mandatory for people who have managed to cure cancer in order to prolong their lives to the fullest.

Breast cancer being the most common oncological disease in women of childbearing age, many studies have been conducted to show that regular physical activity significantly reduces the risk of developing bad cancer.

For women with moderate to moderate physical activity of 3 to 5 days a week, the relative risk of bad cancer decreases by 20 to 50% compared to non-active older adults. In addition, physically active women after diagnosis significantly improve their survival and quality of life compared to those who remain physically inactive.

Muscle strength plays an important role – the stronger they are, the more energy they will have. This is especially important during the treatment, when the muscle strength decreases up to 30%, which complicates the recovery of the body.

How to start?

Remember sports lessons at school, which usually started with warm-ups – during which we move the small muscle group, the joints, the blood circulation becomes more intense and we also understand our mood, our well-being, etc. .
Then follow the chosen physical activity that should match our abilities. To understand, do not exaggerate or, on the contrary, the load is not too small for your capacity, we will pay attention to the pulse:

You can calculate the maximum heart rate or pulse rate during exercise using the following simple formula: HR max = 220 – age. For example, 220 – 38 = 182!

In addition, pay close attention to subjective indicators – self-esteem, fatigue, delusions.

After the workout, COMPULSORY recovers – performs muscle stretching, balance and coordination, as well as breathing exercises, but the heart rate returns to an initial pace to allow a calm walk.

Physical activity will help to:

* Good feeling! Also, if you do not want to wake up, go up and go for a short walk – you can then dominate the mountains.
* Maintain a healthy body weight. As you know, during exercise, we consume calories.
* Improve the strength of the load, including the work of the heart muscle and microcirculation in the body. This will help our immune system, our metabolic processes and our digestive tract to function even more efficiently.

Remember!

Physical activities should not be tedious, unpleasant. The essential is to do it with pleasure, then there will be the expected result. Therefore, if you do not care about gym gymnastics, know that the usual activities include physical exercise – walking, including intensive walking, walking, cycling, dancing, boating, trampoline, walking and many others. .

Any activity of this type regulates metabolic function, hormone levels, immune response and reduces systemic inflammatory processes in the body.

Charge dosage

In addition, physical activity does not need to exaggerate. So, that's a lot, it's a shit.

Aerobic / cyclic / endurance loads:
● 300 min / week of moderate intensity or
● intensive load of 150 min / week

A loading time of 20-30min.