Exercise can reduce your cancer risk and help prevent its return

After people learn that exercise can reduce cancer risk – and even improve treatment outcomes in those who already have a cancer diagnosis – sometimes they need a little help getting started on a more active lifestyle.

Fortunately, there are people like Angela Fong, Ph.D., an assistant professor of applied exercise science at the University of Michigan School of Kinesiology, who are happy to lend their expertise in the quest for better health. 

Fong is the director of the Exercise and Health Behavior in Oncology Laboratory, which helps cancer survivors live longer and better lives in part by incorporating exercise and other physical activity into their everyday routines.

A few key concepts can go a long way toward ensuring that the decision to become more active is an enduring one, despite a cancer diagnosis, Fong says. 

Perhaps the most important of those concepts: start small.

“Begin with a simple task like a ten-minute brisk walk, and gradually make it more challenging,” said Fong, a member of the University of Michigan Health Rogel Cancer Center. 

“This strategy will help build strength and confidence as you achieve the smaller task and build to a bigger task.”

Other helpful ideas to encourage exercise include leaving environmental cues, such as a sticky note on a bathroom mirror or a water bottle by the front door, around the house or workplace, Fong adds. 

Another strategy: set a phone alarm as a reminder that it’s time to engage in some physical activity.

Social support, like finding an exercise buddy, also helps keep people focused on fitness. 

Working out with a friend not only can be fun for the people who exercise together, it can help both people stay active – and accountable to each other.

But establishing a pattern of exercise is only part of the battle. 

Many people face barriers – some physical, some financial, and some psychological – when it comes to cementing in an exercise routine. 

Common issues include lack of time, motivation, or even access to equipment.

For those pressed for time, Fong recommends treating workouts like appointments.

“Plan your workouts and schedule them,” Fong said. “Plans should include details on frequency, intensity, duration, and type of exercise you intend to do.”

Don’t forget to consider factors like weather and equipment availability, she adds. 

But if motivation is the issue, Fong returns to her original recommendation: start small.

“Building confidence through small achievements can boost motivation,” she said.

Finally, she says, consider alternatives if equipment access is an issue.

Many exercise options exist around the house that require minimal equipment. 

Get some ideas by visiting the website Exercise is Medicine, which is loaded with evidence-based resources.

“Remember, exercise and physical activity offer many benefits that can lower your cancer risk,” Fong said.

“And there’s strong evidence showing that exercise is beneficial for people diagnosed with cancer.”

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