How Much Do You Need to Exercise to Lower Your Prostate Cancer Risk?
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Fact checked by Nick Blackmer
Key Takeaways
Increasing cardiorespiratory fitness by 3% a year could decrease your risk of prostate cancer.
A smartphone or smartwatch can track cardiorespiratory fitness by monitoring your VO2 max range.
The higher the intensity of exercises you do, the better.
The American Heart Association recommends exercising at least 150 minutes per week.
A recent study out of Sweden shows a possible link between an increase in physical activity and a decrease in prostate cancer. Specifically, those who increased their cardiorespiratory fitness level by 3% per year had a 35% lower risk of developing prostate cancer.
The big question is: How do you increase your cardiorespiratory fitness by 3%? And does it really make a difference? Past data on exercise and prostate cancer, which is the second most common type of cancer in men, has not been particularly strong.
This study is more conclusive because of the different assessments used over time. Previously, research about prostate cancer risk and exercise looked at fitness at one point in time, lead study author Elin Ekblom Bak, PhD, associate professor at the Swedish School of Sport and Health Sciences, said in a press release. In her team’s study, more than 57,000 people with prostates underwent two fitness tests on cycle ergometers—stationary bicycles equipped to test fitness—about five years apart. Their results were paired with data from a health profile questionnaire, which included metrics like weight, height, blood pressure, lifestyle, and more.
Michael McConnell, MD, a clinical professor of cardiovascular medicine at Stanford Health Care who was not involved with the study, told Verywell a 3% annual increase in cardiorespiratory fitness is pretty doable.
Here’s what you need to know.
Which Exercises Help Improve Cardiorespiratory Fitness?
According to the study, individuals who started out with a minimal exercise routine saw the most benefit by increasing their cardiorespiratory fitness by 3%. Those who already had a well-established routine that included high-intensity workouts didn’t see a significant decline in cancer risk.
How you go about improving your fitness levels depends on the baseline you’re starting at. According to the Department of Health and Human Services, Americans should aim for at least 150 minutes of moderate-intensity aerobic activity each week or 75 minutes of vigorous activity.
McConnell recommends using exercise guidance from the American Heart Association as a go-to reference while building up your activity levels.
The recommendations highlight the type, intensity, frequency, time, pattern, and progression as guidance to slowly increase your exercise routine as outlined in the below table.
Explanation | Examples | |
Type | Continuous and rhythmic exercises that involve the major muscle groups (legs, arms, trunk) | Brisk walking Jogging Running Cycling Swimming Rowing Cross-country skiing Climbing stairs Active dancing |
Intensity | Moderate or vigorous intensity relative to your capacity | The goal is a 50% increase in VO2R (oxygen consumption reserve) and heart rate reserve (the difference between resting heart rate and maximum heart rate). |
Frequency | 5 or more days a week of moderate-intensity exercise OR 3 or more days a week of high-intensity exercise | Can also do a combination of moderate and high intensity 3-5 days a week. |
Time | 30 min per day (150 min/wk) of moderate exercise OR 20 min per day (75 min/wk) of high intensity exercise | For previously inactive people, 10 min of exercise a day can be beneficial. |
Pattern | Exercises can be done in one or more sessions per day | Exercise sessions of 10 min or more is key |
Progression | A gradual progression in intensity and time is OK until you can meet the recommended guidelines | A healthy progression will reduce the risk of injury and dangerous cardiovascular events |
“The overall message is that getting a 3% increase should be achievable for most, and that involves trying to move up one level on the overall physical activity guidelines,” McConnell said. “Higher intensity counts more, so you get more bang for your buck if you can mix in some higher-intensity activities.”
If you don’t currently have an exercise routine, start out slowly to progressively increase your intensity until you can safely reach the recommended exercise parameters set out by the American Heart Association.
If you already have an established routine, keep up the good work and try to add more high-intensity exercises.
Many apps and wearables now help track your VO2 max range, which is the best way to measure cardiorespiratory fitness. VO2 max is the maximum amount of oxygen that you can use while doing high-intensity exercises. The higher the VO2 max, the more energy your body produces, allowing you to sustain longer workouts.
You can use common apps found on both iPhone and Android phones and watches to capture VO2 max data at your baseline fitness level and watch it change as you increase your exercise intensity.
The Link Between Exercise and Prostate Cancer Risk
The reason why improved cardiorespiratory fitness may help prevent prostate is likely related to the already-documented reasons why it protects against cancers like colon cancer and breast cancer. According to the National Cancer Institute, high levels of physical activity can:
Lower the levels of sex hormones and growth factors associated with cancer development
Lower insulin levels in the blood
Reduce inflammation
Improve immune system function
Decrease bile acids in the gastrointestinal tract
Help to prevent obesity, which is associated with cancer risk
Screening Is Key to Prevent Prostate Cancer
Prostate cancer typically affects older men, and Black men have a much higher risk than White men. Screening can help to detect prostate cancer in its early stages, though the U.S. Preventive Services Task Force (USPSTF) and the American Cancer Society recommend that men be informed of the limitations of prostate cancer screening and the risk of false-positive results that may lead to additional testing and possible overtreatment. For men who choose to be screened, the USPSTF recommends periodic prostate-specific antigen screening for men 55 to 69 years old and recommends against screening men 70 years or older.
While there is no surefire way to prevent cancer, there are a few things beyond exercising that you can do to decrease your risk:
Eat an anti-inflammatory diet (low in red meat, sugar, and processed foods)
Maintain a healthy weight
Pay attention to your calcium intake (too much can increase your risk)
Avoid smoking
Drink alcohol in moderation
Reduce stress in your life
Seek treatment for high blood pressure, high cholesterol, depression
Avoid overuse of megavitamin supplements
What This Means For You
It’s important for people who don’t exercise to get moving, even if that means just starting with 10 minutes a day and slowly increasing your exercise intensity until you are able to sustain 150 minutes a week or more. This can help decrease your risk of cancer, including prostate cancer.
Read the original article on Verywell Health.
