Exercise for Cancer Survivors – 10 Minutes
Strength Exercises Men & Women Should Do to Reduce Cancer Risk
Regular exercise is one of the most effective lifestyle habits for preventing chronic diseases, including cancer. While most people focus on cardio activities like walking or jogging, strength training—also called resistance training—offers unique benefits in lowering cancer risk. For both men and women, building muscle through simple exercises can improve health, boost metabolism, and protect the body at a cellular level.
Why Strength Training Helps Prevent Cancer
Scientific studies show that people who engage in regular resistance training have a lower risk of developing cancers such as breast, colon, and prostate cancer. Here’s why:
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Hormonal Balance
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Strength training reduces insulin resistance and balances hormones like estrogen and testosterone.
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This is important because excess hormones in the body can fuel the growth of cancer cells.
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Inflammation Reduction
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Chronic inflammation is linked to tumor growth. Resistance training helps lower inflammatory markers in the blood.
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Immune System Support
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Stronger muscles improve circulation and immune response, allowing the body to detect and destroy abnormal cells more efficiently.
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Weight & Fat Control
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Excess body fat, especially around the abdomen, is associated with higher cancer risk. Strength training helps burn calories and replace fat with lean muscle.
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Improved Bone Health
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Building bone density reduces the risk of fractures and helps cancer survivors stay active during recovery.
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Effective Strength Exercises for Men and Women
These exercises can be done at home or the gym, with body weight, dumbbells, or resistance bands. Aim for 2–3 sets of 8–12 repetitions for each exercise.
1. Squats
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Targets: Legs, glutes, and core.
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Benefits: Builds lower body strength, improves metabolism, and supports mobility.
2. Push-Ups
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Targets: Chest, shoulders, and arms.
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Benefits: Enhances upper body endurance and improves posture.
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Modification: Beginners can start with knee push-ups.
3. Lunges
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Targets: Quads, hamstrings, glutes, and balance.
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Benefits: Reduces fat storage in the lower body and strengthens stabilizing muscles.
4. Planks
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Targets: Core, shoulders, and back.
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Benefits: Improves stability, posture, and reduces risk of back pain.
5. Deadlifts (with proper form)
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Targets: Lower back, glutes, and hamstrings.
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Benefits: Builds total body strength and stimulates calorie burning.
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Safety Tip: Always keep your back straight to avoid injury.
6. Resistance Band Rows
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Targets: Back, biceps, and shoulders.
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Benefits: Improves posture and counters the effects of sitting too long.
7. Overhead Press
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Targets: Shoulders and upper arms.
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Benefits: Supports breathing function, posture, and upper body strength.
How Often Should You Do Strength Training?
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Frequency: 2–3 sessions per week.
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Rest: Allow at least one rest day between strength workouts for recovery.
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Combination: Pair strength training with 150 minutes of aerobic exercise (walking, cycling, swimming) per week for maximum cancer protection.
Tips for Safe and Effective Training
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Warm up for 5–10 minutes before starting (light cardio or dynamic stretches).
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Focus on proper form rather than heavy weights.
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Progress slowly by increasing resistance as you get stronger.
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Stay hydrated and fuel your body with balanced nutrition.
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If you’re new to exercise or have medical conditions, consult a doctor or fitness professional before starting.
Final Takeaway
Strength training is more than just building muscle—it’s a long-term investment in your health. By regulating hormones, boosting immunity, and maintaining a healthy weight, resistance exercises can significantly lower the risk of several cancers.
Whether you’re a beginner or already active, adding strength training to your weekly routine is a powerful step toward cancer prevention and overall wellness.
