Cancer incidences are rising globally. Variations in the metabolism of nutrients, including fatty acids, amino acids, and glucose, are linked to an increased risk of cancer. Numerous cancer forms have been related to obesity and overweight. There is strong evidence that aerobic physical activity, including walking, can help you maintain a healthy weight. On the other hand, a sedentary lifestyle, especially one that involves excessive screen time from activities like playing video games, watching television, or using a computer at work, contributes to weight growth and obesity. This brings us to certain important questions.
Can physical inactivity increase your cancer risk?
As you are undoubtedly aware, exercise helps maintain a healthy heart. Fortunately, it also lowers the risk of cancer. Active living is strongly associated with a lower risk of three types of cancer: a. Cancer of the bowel (colon) b. Breast cancer c. Endometrial carcinoma of the womb
How can exercise lower the risk of cancer?
While the precise mechanism by which physical activity lowers the risk of cancer is still being studied, research indicates that regular exercise can assist maintain normal hormone levels. This is significant since elevated hormone levels have been linked to an increased risk of cancer.
a. Exercise helps reduce insulin resistance, a condition in which the body becomes less able to use the hormone insulin to lower blood sugar levels. It has been demonstrated that inflammation plays a part in the development of cancer and that insulin resistance can raise inflammation levels in the body.
b. Being active shortens the time that any chemicals that cause cancer come into touch with the lining of the colon by speeding up the passage of food through the digestive system.
What is sedentary behaviour?
Being sedentary refers to activities that need very little physical movement and don't use much energy, such as sitting or lying down for long periods of time. Sedentary behaviour is different than not getting enough exercise.
What are common sedentary activities?
We're using screens—TVs, laptops, tablets, and smartphones—for longer and longer periods of time. Additionally, we are typically seated while we text, view movies, play online games, browse the web, or post on social media. Screen time is usually linked to snacking on high-calorie foods and beverages, being sedentary, and being exposed to the marketing of foods and beverages that encourage weight gain. We also drive and use public transportation more and more of the time. And because technology has advanced, a lot of us also spend our days seated at our desks.
Why is sedentary behaviour bad?
Researchers recognize sedentary behaviour as a health risk since it can lead to weight gain. Obesity is a risk factor for at least 11 types of cancer.
What are some practical tips for avoiding sedentary lifestyle?
a. Take frequent, short breaks from sitting. Standing or moving for 2 to 3 minutes is beneficial. Simple muscle movements are great for the body!
b. Walk around while you're talking on the phone.
c. Take standing and stretching breaks during meetings.
d. Stand, rather than sit, on the sidelines while watching recreational games.
e. Visit your co-worker to discuss issues instead of phoning or emailing.
f. Use a standing desk, if one is available.
g. Replace screen time with social time. Sit less.
Plan your day to take frequent, short breaks from sitting. Being active decreases your risk of cancer, but sedentary behaviour is an independent risk factor. Even if you exercise 30 minutes or more every day, if you’re sedentary for most of your days, you are still at an increased risk for cancer.
(Author: Dr. Vaibhav Choudhary Consultant, Medical Oncology at Kokilaben Dhirubhai Ambani Hospital, Mumbai)
