News
Exercise: How Much is Enough?
Based on several recent large-scale studies exercise has emerged as a strong protective factor both for incidence and progression cancer in the prostate and breast. A landmark study in 2011 that followed 2700 men found that those who reported at least three hours/week of vigorous activity had a 61% lower risk of dying from prostate cancer than those who exercised less than one hour/week. All exercise is good exercise with recreational and leisure activity showing a decrease in mortality. But a proportionately decreased risk was seen when the intensity of exercise increased.
Similarly research with breast cancer populations has consistently shown cancer risk is reduced with exercise. Across 73 studies the average risk reduction is 25-30% for the highest versus lowest activity groups.
The American Cancer Society now recommends 60 minutes of moderate or 30 minutes of vigorous exercise every day. But what is meant by vigorous?" This is defined by any exercise that elevates your heart rate to approximately 70-90% of maximal heart rate (to figure maximal heart rate subtract your age from 220) or simply elevates your breathing to a level where holding a normal conversation is not possible. So for the longest healthiest life get moving and make the most of our workouts!
Recent Results Cancer Research 2011 186: 13-42
Journal of Clinical Oncology. 2011 29: 726-732
More News
-
New!
More
The Power of Zone 2 Training: Unlocking Endurance, Metabolic Health, and Longevity
Zone 2 training has recently gained widespread attention. While endurance athletes have long known the value of Zone 2, also known as low intensity aerobic work, this approach is now resonating and being embraced by the general population and in the healthspan and longevity space, and for good reason
-
New!
More
Savoring Summer: A Dietitian’s Take on In-Season Produce in This Steak (or Protein of Your Choice), Peach, and Watercress Salad
Summer is the perfect season to let fresh, vibrant produce shine—and few dishes showcase seasonal fruit and vegetables better than a hearty, yet refreshing Protein, Peach and Watercress Salad.
-
New!
More
The Jet Lag Juggle: Tips For Arriving At New Time Zones Feeling Refreshed Instead Of Fatigued
That first breath of air in a new city — exotic and unfamiliar — feels exhilarating. But behind the excitement (yaaaawn) lurks jet lag. One minute, you’re wide awake and eager to explore; the next, you’re face-planting into your lunch because your body thinks it’s 3 a.m.