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M. D. Anderson’s Seven-Day Exercise Plan to
fight Cancer
Newswise — Being active for at least 30 minutes every day reduces
your risk of developing some types of
cancer. Fitness experts at The University of
Texas M. D. Anderson Cancer Center have
designed an exclusive exercise plan based on
this evidence that will fit into almost
anyone’s lifestyle.
“You don’t need to go to a gym or do sprints every day to get your
30 to 60 minutes in,” says Karen
Basen-Engquist, Ph.D., professor of
behavioral science at M. D. Anderson.
Doing everyday activities can count as exercise, but only if they
are done at a moderate intensity. People
should be working hard enough to raise their
heart rate and increase their breathing.
According to the American Institute for Cancer Research (AICR),
being active for at least 30 minutes every
day is proven to lower your risks for
breast, endometrial and colon cancers. Doing
60 minutes is even better.
Physical activity may protect against cancer because it lowers body
fat, lowers hormone levels that raise breast
and endometrial cancer risks, and keeps the
digestive system working well to reduce
colon cancer risks.
“Exercise is a great way to maintain a healthy weight,” says
Basen-Engquist. “And maintaining a healthy
weight may reduce your chances for some
types of cancer.”
M. D. Anderson’s seven-day exercise plan combines everyday
activities with cardio and strength training
to help beginner and advanced exercisers
maintain a healthy weight.
Cardio isn’t the only thing that counts
The AICR recommends doing activities every day that increase the
heart rate and strength training, like
weight lifting, three times a week.
“Making your entire body strong by lifting weights is a great
complement to doing cardio,” Basen-Engquist
says. “Be sure to work the major muscle
groups throughout your body each week.”
Strength training can prevent muscle loss, build bone density and
increase the rate that the body burns
calories. Individuals should always take the
time to stretch the muscles. Stretching the
legs, arms and back will help with soreness.
It also will help prevent muscle tears and
injuries.
Set yourself up for success
An important part of achieving success is starting slow. For those
who haven’t worked out in a while or are new
to exercise, gradually work up to exercising
for 30 minutes. Try exercising in 10-minute
bouts throughout the day. Studies suggest
this approach may be as good as 30
continuous minutes of moderate intensity
exercise.
After making it to 30 minutes, increase exercise time to 60 minutes
a day or rev up the intensity of the
30-minute workout.
M. D. Anderson’s tailored exercise plan and videos include options
for the beginner and those at a higher level
of fitness.
Exercise is most effective if done properly, so check out the
proper techniques at
www.mdanderson.org/focused.
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