Everyone knows that exercise is the one thing that we could all be getting more of. And even though it can be tough, especially in these cold winter months, now there’s even more of a reason to get moving.
A new study reveals that survivors of colon cancer have a better chance of survival if they engage in some exercise.
“Patients who engaged in at least five hours of non-vigorous physical activity a week had a 25% reduction in the hazard for survival,” says MedPage Today. “With four or more hours of weekly activity, the survival hazard improved by 20%.”
And it seems as though the length of exercise was more important than the vigor. Which is good news for folks who have a difficult time with cardio. Hitting five hours a week showed less progression of the disease and increased longevity.
An hour a day might seem a little steep if you’re just starting out. But you don’t have to jump right into the full schedule – you can work your way up. And, you can do 20-30 minutes at a time a couple times a day to help break it up.
Here are a few ideas to get going. Mix them up to keep things interesting.
- Map out a walking trail around your office grounds or hallways, and take a break mid-morning and mid-afternoon to do a few laps.
- If you have a dog, bundle up and get the both of you outside. Just make sure the sidewalks are clear.
- Take the stairs whenever possible. If you work on a really high floor, get off the elevator three to four floors early and walk the rest of the way.
- Set up one cleaning project a week, and set aside a half hour each night to work on it.
- Try some simple yoga moves. Follow simple routines for beginners.
- Find out what classes are offered at your local community center or school. Also look at your local gym or Y for an affordable weekly class.
While five hours is a great goal, if you know you won’t hit it, don’t set yourself up for failure. Aim to increase your activity level by one hour a week until you hit five.
And remember, “These findings suggest that it doesn’t take a lot of physical activity to improve outcomes,” says MedPage Today. “While exercise is by no means a substitute for chemotherapy, patients can experience a wide range of benefits from as little as 3o minutes of exercise a day.”