Exercise doesn't have to be a long and grueling activity to be beneficial. A new study called The UK Biobank Accelerometry Study suggests that increasing the intensity of everyday physical activities, even for short periods of time, may reduce the risk of cancer. The study analyzed 22,000 adults around the age of 62, focusing on those who engaged in non-exercise, vigorous intermittent lifestyle physical activity (VILPA). The results showed that even just a few minutes of VILPA per day was associated with a lower risk of cancer compared to no activity at all.
VILPA involves small intervals of physical activity lasting one to two minutes. The study found that individuals who engaged in at least three to four minutes of VILPA per day had a 17% to 18% reduction in cancer risk. Those who reached four and a half minutes per day saw an even larger reduction of 31% to 32% in cancer incidents. The best part is that these short intervals can be incorporated into activities individuals are already doing every day, such as fast walking, walking uphill, carrying heavy bags, stair climbing, or vigorous housework or gardening.
However, there are some limitations to the study. The majority of participants were white, making it difficult to generalize the findings to the general population. Additionally, the activities were self-reported, which could introduce some human error.
The researchers concluded that daily VILPA may be a promising intervention for cancer prevention, especially for individuals who are not able or motivated to exercise during leisure time. Short bursts of exercise have practical advantages over structured exercise, as they do not require any special arrangements, time commitments, or expenses.
Incorporating brief periods of exercise into daily routines can be beneficial for individuals with sedentary lifestyles, as spending the majority of the day in sedentary behaviors is associated with an increased risk of certain cancers. By reducing sedentary time through even five minutes of exercise, individuals can help reduce their risk of chronic diseases.
Aside from lowering the risk of cancer, exercise has numerous positive effects on both the mind and body. It improves thinking and cognition, reduces feelings of depression and anxiety, aids in weight management, and reduces the risk of cardiovascular disease, Type 2 diabetes, metabolic syndromes, and infectious diseases. Any physical activity is better than none, as it helps maintain the function and efficiency of our cardiovascular, metabolic, and respiratory systems, leading to lower risks of diseases and comorbidities.