Reducing Digestive Cancer Risk: Optimal Brisk Exercise Amount

Reducing Digestive Cancer Risk with Regular Exercise

Research consistently shows that regular physical activity can lower the risk of digestive system cancers, such as pancreatic, esophageal, liver, and colon cancer. But, how much exercise is sufficient? According to the American Cancer Society, adults should aim for 150-300 minutes of moderate-intensity exercise like brisk walking, or 75-150 minutes of vigorous physical activity, such as running, per week. But is this enough?

Study on Exercise and Digestive System Cancer Risk

A recent study published in JAMA Oncology aimed to answer this question by analyzing data from over 230,000 people over three decades. This study focused on determining the connection between consistent, increased exercise levels and the risk of digestive system cancers, which make up about 30% of all cancers in the U.S.

To measure this, researchers used the metabolic equivalent task (MET) metric, a measure that calculates metabolic rates for specific activities compared to metabolic rates at rest.

Key Takeaways from the JAMA Oncology Study

The study posed the question: Is consistent adherence to the recommended physical activity level (7.5 MET-hours per week) over time associated with a lower risk of digestive system cancer (DSC)?

The findings from this study indicate that consistent moderate levels of physical activity around 17 MET-hours per week (equivalent to five hours of brisk walking or two hours of running each week) over three decades was enough to see substantial reductions in the risk for DSC.

However, the editorial accompanying the study suggests that the optimal dose of consistent physical activity to reduce DCS risk and mortality at around 17 MET-hours per week more than doubles the recommended guidelines, indicating that much higher levels of physical activity than currently recommended are required to achieve the greatest protective benefits.

How to Achieve 17 MET-hours per Week

Meeting the recommended 17 MET-hours per week for optimal benefits can be achieved in several ways, such as brisk walking (moderate-intensity) for 60 minutes on four days per week; jogging (vigorous-intensity) for 25 minutes on five days per week; or a combination of jogging for 20 minutes three days a week with 45 minutes of brisk walking on three other days.

It’s essential to take note of these findings and incorporate them into your lifestyle where possible to lower your risk of digestive system cancers. If you’re a member of the AMA or considering becoming one, you can learn more about accessing these valuable resources and innovative tools here.