Over the last decade, several scientific studies have shown that regular physical activity has a preventive effect on the development of eight types of cancer, namely: breast cancer, lung cancer, colon cancer, liver cancer, endometrial cancer, bladder cancer, renal carcinoma and oesophageal adenocarcinoma.
These are among the most common types of cancer in Portugal, and the number of cases is expected to increase in the future. It is therefore essential that each of us plays an active role in preventing this disease by adopting regular physical activity habits.
What is the weekly dose with a protective effect?
Although it is not yet possible to determine precisely what amount of physical activity has a preventive effect, it is recommended that aerobic activity (e.g. walking, running, cycling, dancing, etc.) be performed for about 150 to 300 minutes per week at moderate intensity, or 75 to 150 minutes per week at vigorous intensity. Muscle-strengthening exercise also has a preventive effect on the development of colon cancer and renal carcinoma.
So let's set aside a few minutes every day to make exercise our medicine...
Want to get started?
At Physioclem, we can help you create a personalised and safe exercise plan.
Pedro Machado
physiotherapist and researcher
References
Mazzilli, K. M., Matthews, C. E., Salerno, E. A., & Moore, S. C. (2019). Weight training and risk of 10 common types of cancer. Medicine and science in sports and exercise, 51(9), 1845.
Patel, A. V., Friedenreich, C. M., Moore, S. C., Hayes, S. C., Silver, J. K., Campbell, K. L., ... & Matthews, C. E. (2019). American College of Sports Medicine roundtable report on physical activity, sedentary behaviour, and cancer prevention and control. Medicine and science in sports and exercise, 51(11), 2391.
