Cancer Experts Recommend: The Best Anti-Cancer Exercise Isn’t Walking or Running


After retiring, Aunt Luo developed a passion for brisk walking, aiming to dominate the step count leaderboard among her friends. She consistently achieved over 20,000 steps daily. However, Aunt Luo recently encountered an unexpected issue with her legs.

About a week into her brisk walking routine, Aunt Luo began experiencing sore and swollen legs, finding it challenging to descend stairs. Initially attributing it to muscle degradation, she didn’t pay much attention, thinking it would get better with time.

However, on the 10th day of her brisk walking routine, Aunt Luo suddenly couldn’t bear the leg pain. Upon returning home, she discovered swelling around her left knee. Concerned, her daughter took Aunt Luo to the hospital for an examination, revealing arthritis combined with synovitis, likely associated with prolonged brisk walking.

Aunt Luo couldn’t understand why, despite the common belief that exercise promotes health, she ended up with a health issue from her regular exercise routine.

1. Extensive 20-Year Research Confirms: Exercise Truly Fights Cancer!

To validate the effectiveness of exercise against cancer, a study published in the Cancer Research journal in November 2022 analyzed animal experiments and clinical observations.

In mouse models, mice subjected to 8 weeks of exercise experienced metabolic reprogramming, creating a new environment that inhibited cancer metastasis compared to sedentary mice. In human models involving 2,734 participants followed for 20 years, exercise was found to reduce the risk of cancer, with a more significant association with highly metastatic cancers.

The study suggests that during exercise, glucose utilization significantly increases with the intensity of the activity, leading to systemic changes that prevent tumor progression and metastasis. Specifically, high-intensity exercise can reduce the risk of highly metastatic cancer by 73%.

Another study published in the International Journal of Cancer indicates a “golden anti-cancer exercise time” between 8-10 a.m., potentially reducing the risk of breast and prostate cancer by 26-27%.

2. Recommended by Several Academicians: The Best Anti-Cancer Exercise is Swimming!

Renowned oncological surgeon and 93-year-old academician of the Chinese Academy of Engineering, Dr. Tang Zhaoyou, who has dealt with cancer for 60 years, advocates for swimming as the best anti-cancer exercise.

Dr. Tang shared a case where a liver cancer patient, after multiple relapses following surgery, started swimming regularly at Dr. Tang’s suggestion. Eight years later, the patient showed a healthy complexion, energetic walking, and no cancer recurrence.

Dr. Tang conducted animal experiments with doctoral students, finding that cancerous mice, after tumor removal surgery and subsequent swimming, extended their lifespan by 10 days compared to those who did not swim.

Several other experts, including Academician Yuan Longping, who swam daily before the age of 70, and Academician Zhong Nanshan, who mentioned a 106-year-old director who swam 200 meters every day, have recommended swimming for its anti-cancer benefits.

Swimming not only fights cancer but also enhances respiratory rhythm during breathing and movement, improves cardiovascular function through limb exercise, and increases sensitivity to temperature changes, thereby boosting immune capability.

3. Incorrect Exercise Methods Can Harm the Body and Accelerate Aging

While exercise is beneficial for health, neglecting intensity or using incorrect postures can lead to physical damage.

  1. Poor Body Posture

Incorrect exercise postures can cause spinal damage, potentially resulting in permanent kyphosis. Professional guidance is recommended when performing mechanical training.

  1. Too Intensive Exercise

Intense and prolonged exercise schedules throughout the day can affect cortisol levels in the blood, leading to increased blood sugar. The combination of sugar and collagen fibers can reduce skin elasticity, potentially causing wrinkles.

  1. Ignoring High-Intensity Interval Training

A study published in the Journal of Cell Metabolism showed that elderly individuals who prefer high-intensity interval training improved mitochondrial performance by 69%, helping enhance insulin sensitivity and reduce the risk of diabetes.

  1. Only Doing Aerobic Exercise

Exercise emphasizes “combining aerobic exercise with strength training.” Many people focus solely on aerobic activities (such as brisk walking, jogging, long-distance slow swimming, slow cycling, etc., sustained activities) and neglect strength training (including fixed equipment training, barbell training, pull-ups, fast running, etc., non-sustainable aerobic exercises).

In reality, strength training helps burn calories even when not exercising and helps maintain muscle mass, contributing to a youthful appearance.

Life is in motion, and to achieve the anti-cancer effect, consistency is key. Rather than being sedentary on the sofa with a phone, it’s better to get moving together.

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