New Zealanders have the fourth-highest rate of cancer in the world and it’s the country’s single biggest cause of death. Your chance of suffering from cancer increases with age. Risk factors can be genetically pre-determined, lifestyle-induced or a combination.
Often they take time to impact. The older you get the more important it is to stay active, both to reduce your risk of cancer and to put yourself in the best health to receive treatment if you ever need it.
Exercise reduces the risk of cancer in several ways. Movement helps regulate insulin production. Insulin can turn on signals that tell cells to multiply, so regulating insulin levels can help stop cancer developing. In addition to this, exercise is a good method of keeping body fat levels under control. Fat cells in the body are active and can produce hormones and proteins that promote the growth of several types of cancer. Research links obesity with increased risk of endometrial, breast, oesophageal, liver and pancreatic cancers. Another cancer that exercise can reduce the risk of is bowel cancer. Exercise helps move food through the digestive system, reducing the time bowels are exposed to potentially harmful chemicals such as when you’re drinking alcohol. Physical activity also balances hormone levels, lowering the risk of prostate, breast and endometrial cancers.
After a cancer diagnosis many people slow down. Stress and illness from treatment tend to make people less active. Unfortunately, fatigue can lead to less activity which can spiral downwards into more fatigue. Light aerobic activity at a manageable intensity can improve energy levels over the long term. It can enhance circulation and help the heart operate more efficiently. Blood flow to the brain improves cognitive function and mood. Light resistance activity is also important. Cancer treatments combined with inactivity can lead to muscle wasting and loss of function. Maintaining strength can make you less dependent on others for help with daily activities. Muscle wasting can also lead to lack of flexibility so stretching is important to maintain range of motion in the joints. Light stretching is a great way to stay active if you’re not ready for more vigorous exercise.
Many factors will influence ability to exercise, for example the type and stage of cancer, type of treatment and fitness level prior to illness. The goal of an exercise programme is to gain the benefits without exacerbating the discomfort. Your doctor and your own intuition will be the best guides on how to strike this balance. Cancer treatment can be very isolating so it’s often helpful to enjoy a common interest with other like-minded, health-focused people.
Cancer isn’t something that only happens to other people. It’s becoming increasingly common and it’s important to take proactive steps to reduce your risk. Fortunately cancer treatments are becoming more effective all the time and The Cancer Society estimates that one in three New Zealanders diagnosed with cancer make a full recovery. Life offers no guarantees but prioritising your fitness gives you the best possible chance of enjoying health, wellbeing and independence.