Fight back prostate cancer with exercise

Physical activity is one of our best tools for getting buff, muscular, a trim waistline and for boosting heart health. But for men, movement offers one other additional bonus – achieving better odds at beating back prostate cancer, the second most common cancer diagnosed in American men. Sticking to a moderate or intense exercise regimen may improve a man’s odds of surviving prostate cancer. In addition, it can help a man keep himself and his prostate in top shape.

How does physical activity help reduce prostate cancer?

A regular program of physical activity has been suggested by several studies as a means of reducing not only the incidence of prostate cancer, but also has been shown to be a powerful tool after a diagnosis of the disease.

It is believed that exercise makes a difference due to the subsequent weight loss men lose when physically active. Studies have linked obesity with especially aggressive forms of prostate cancer and separate research has also connected weight gain with an increased risk of recurrence in men who have already been treated.

Evidence is limited but previous studies have suggested that vigorous activity such as brisk walking after a diagnosis of prostate cancer may result in a lower rate of dying from the disease.  It is not known yet if physical activity prior to developing prostate cancer can help lower the risk of contracting it.  But physical activity prior to a cancer diagnosis might be associated with factors that determine the aggressiveness of a prostate cancer tumor.

 There is also the association of time spent sitting and the risk of dying from prostate cancer. A large prospective cohort study investigated physical activity of walking only in the absence of other activities and the time spent sitting both before and after a prostate cancer diagnosis in relation to the risk of prostate cancer mortality.

The results showed that men who increased their physical activity level after a prostate cancer diagnosis had a significant lower risk of dying from the disease compared to men with a minimal amount of activity defined as walking less than one hour each week. 

Similar benefits were found in men who were already physically active prior to a prostate cancer diagnosis.  Men who walked 4-6 hours each week prior to prostate cancer had a significantly lower risk of dying from it.  Men who walked 7 hours or more a week had an even greater reduced risk. 

A Harvard study found that brisk walking prior to prostate cancer diagnosis is associated with more normally shaped blood vessels in prostate tumors.  The normally shaped blood vessels in prostate cancer tumors can inhibit the spread of cancer throughout the body thus lowering the risk of dying from the disease. 

How to become more physically active

No matter what activity a man chooses, it’s important to pick one that he enjoys doing and to start off slowly if he has been inactive for some time.  The American Cancer Society recommends that all survivors of prostate cancer achieve at least 150 minutes of moderate to vigorous activity each week or 75 minutes of vigorous physical activity each week. 

There are dozens of activities a man can choose from.  Choosing at least one or even several can be a fun way to keep in shape while battling prostate cancer. Consider activities such as the following:

·      Walking

·      Hiking

·      Gardening

·      Bicycling

·      Dancing

·      Swimming

·      Jogging/running

·      Tennis

·      Golf

·      Racquetball

·      Basketball

·      Weight lifting

Before starting a session of aerobic exercise, include five to 10 minutes of light stretching and low-intensity movement to warm up – this is crucial to avoid injury. Also work in a cool-down period of equal length.

To make sure an exercise regimen is as safe and enjoyable as possible, take these precautions before starting:

·      Talk to your doctor before beginning an exercise program, especially if you have several health problems. They can make suggestion on determining our limitation and develop a routine that’s appropriate for your fitness level.

·      Warm up and cool down properly

·      Drink plenty of fluids

·      Watch for signs of overheating – headache, dizziness, nausea, fatigue, cramps, or heart palpitations.

·      Don’t exercise when you are ill.

·      Let any injuries heal

A physically active lifestyle adopted by all men whether they are a prostate cancer survivor or not can help to either increase the odds of defeating the disease or preventing it to begin with.