The latest research: exercise anti-cancer 'solid hammer'! The Lancet finds these 3 sports the best value for money

Persistent exercise can fight cancer, do you believe it?

In 1993, Xia Boyu, a Chinese mountaineer, was diagnosed with lymphoma, although he suffered from illnesses during his fight against the disease. But for two decades, he never for a moment wanted to give up climbing.

In the end, he not only defeated cancer, but at the age of 69, he also successfully reached the top of Mount Everest and achieved the "anti-cancer miracle".

What are the benefits of exercising? Today, Xiaojiu will talk to you about the importance of sports and what is the "most cost-effective" sports item?

1. The latest research: Scientists confirm that exercise can fight cancer

Previously, many studies have found that exercise can prevent cancer, but in the latest study, scientists have confirmed that exercise can also fight cancer!

Published in the "Cell" sub-issue in June 2022, a team led by Professor Dafna Bar-Sagi from New York University Grossman School of Medicine found that aerobic exercise can activate the immune system in a mouse model of pancreatic cancer .

The researchers developed a low-intensity treadmill protocol by using mice bearing pancreatic tumors, and divided the mice into a control group and an exercise group.

By comparison, it was found that in mice with pancreatic tumors, the tumorigenesis was alleviated by exercise, especially the increase of IL-15Rα+CD8+T cells, which had the effect of inhibiting the growth of pancreatic cancer .

In fact, previous studies have found that long-term exercise can create a "cancer suppressing environment" in the body.

Published in Medicine & Science In Sports & Exercise in September 2021, an observational study found that myokines after exercise have the ability to inhibit tumor growth . generate .

2. If there are 7 signs in the body, it is time to move

Exercise has been shown many times to improve and even "extend" life. Lack of exercise can lead to various problems in the body. When the following signs appear in the body, it is telling you: it is time to move!

1. Repeated constipation

Exercise can promote intestinal peristalsis, help food digestion, and help smooth bowel movements. If you eat normally but experience repeated constipation, it may be that you are not exercising enough.

2. Metabolism slows down

Exercise can speed up your metabolism, burn body fat, and help you control your weight. On the contrary, the body's metabolism slows down, the blood is not smooth, and fat is easy to accumulate.

3. Chest tightness and shortness of breath

The lack of aerobic exercise will gradually lose the vitality of the lung muscles, and a person will be out of breath when climbing stairs or trotting for a while.

4. Joint discomfort

Exercise can stimulate the secretion of synovial fluid, which helps to lubricate the joints and protect the normal function of the joints. When the body feels stiffness in the joints or weakness in the limbs, it may be caused by lack of exercise.

5. Get sick easily

Moderate exercise can help strengthen the immune system and improve the body's ability to fight viruses. Without exercise, the body's resistance to disease will be relatively weak.

6. Mood changes

Lack of exercise can also affect a person's mood, and in a stressful environment, it is easy to produce anxiety, depression, etc. Swimming, running and other sports can help improve and stabilize mood.

7. Yellow skin

Lack of exercise for a long time will slow down the metabolism of the body's skin. Excessive waste and waste gas will accumulate in the body, and the skin will become worse and worse, and the complexion will become yellow and dull.

3. Which sports are the most cost-effective? The Lancet recommends these 3

Most of them know that sports are good, but with so many sports, which one is the most cost-effective? In fact, The Lancet has long given the answer to this question.

In 2018, The Lancet published a study on the relationship between different physical activities and all-cause mortality. The study involved 80,000 people who followed for 10 years. The results found that the three most cost-effective sports are:

• swing movement

Including table tennis, tennis, badminton, etc., can reduce the risk of death by 47%.

The swing can stimulate the shoulder muscles and the biceps and triceps of the arms, effectively enhancing the strength of the shoulder and arm muscles. In the process of fast movement, it is also necessary to coordinate the muscles of the whole body to exercise the muscles of the legs.

At the same time, in the process of competing with opponents, it is necessary to mobilize the brain to think, improve the function of the brain, and also mobilize the eyes to promote the blood supply of the eye tissue.

It should be noted that if the swing movement is slightly inadvertent, it is easy to sprain the joints. Therefore, before exercising, the joints should be activated and fully warmed up. The warm-up time should preferably account for 10%-20% of the total exercise .

After exercising, don't rest immediately, and perform static stretching to gradually recover the muscles from the tense state to avoid sports injuries caused by rapid stop.

• swim

Swimming reduces the risk of death by 28%.

Swimming is a whole-body exercise, and breathing and ventilation can also enhance cardiopulmonary function and improve blood supply to the heart. When people are underwater, under the action of water pressure, injuries such as knee joints and spinal joints can also be avoided.

However, you should also pay attention to swimming exercise. First warm up fully before entering the water to avoid cramps. The frequency of exercise should not exceed 1 hour . It is best to avoid breaststroke for people with joint disease and O-shaped legs, and for those with shoulder and ankle injuries, it is best to avoid freestyle.

• Aerobic exercise

Including running, aerobics, dancing, brisk walking, etc., can reduce the risk of all-cause mortality by 27%.

When people do aerobic exercise, they will inhale a lot of yang qi, which can exercise cardiopulmonary function. During the aerobic process, it will tell you to burn fat, which will also help to improve the three highs, improve blood vessel function, and lose weight.

Before aerobic exercise, you should also pay attention not to do too intense exercise. The most suitable exercise is "moderate intensity", that is, the heart rate is kept at (220-age) x 60% ~ (220- age) x 70% times/min.

The frequency of exercise should not be too long, and it can be maintained for 30 minutes to 1 hour a day.

All in all, as long as you are willing to stretch your legs, you will reap real benefits for your body. No matter what kind of exercise, as long as you stick to it, it is better than sitting.

References:

[1] Sub-Journal of "Cell": Exercise is a real hammer against cancer! Scientists have confirmed that aerobic exercise can activate specific anti-cancer immune cells and inhibit the growth of pancreatic cancer.

[2] "Which sport is the most cost-effective? "The Lancet" Tracked 80,000 People in 10 Years to Give Answers". Life Times 2019-09-05

[3] "Doctor Jishuitan: The ranking of sports that can reduce mortality, the first place is...". Jing Yi Tong. 2021-08-07

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