Engaging in regular physical activity can significantly impact health outcomes for older female cancer survivors, according to recent research. The study revealed that participating in one hour per day of moderate to vigorous physical activity lowered the risk of death by 40% and the risk of cardiovascular disease (CVD)-related death by 60%. Conducted among females aged 63 to 99, with an average age of 74, the findings underscore the importance of incorporating movement into daily life.
Eric Hyde, PhD, MPH, a research analyst at the University of California, San Diego, led the research involving participants who wore fitness trackers for at least 10 hours a day over a week. The study found a clear association between increased physical activity and improved health outcomes. Those who exercised or walked more had significantly better health outcomes compared to those who remained sedentary.
“While health benefits were maximized at 60 min [per] day of moderate-to-vigorous physical activity and around 5,000–6,000 steps/day, there were substantial health benefits evident at amounts below these levels,” – Eric Hyde, PhD, MPH
The Risks of Sedentary Lifestyles
The study also highlighted the dangers associated with prolonged sitting. For every 102 minutes spent sitting daily, participants experienced a 12% increase in the risk of death from all causes and a 30% increase in CVD-related death risk. These statistics emphasize the need for reducing sedentary time and integrating more movement into everyday activities.
Keith Diaz, PhD, an associate professor of behavioral medicine at Columbia University Medical Center, stresses the importance of awareness regarding physical activity among cancer survivors.
"However, the evidence is now clear that those with a history of cancer can greatly benefit from being more physically active. There needs to be increased awareness of the importance of moving more and sitting less among cancer survivors." – Keith Diaz, PhD
Diaz further suggests that people should rethink exercise as an integrated part of daily routines rather than a separate task requiring dedicated time slots.
"We work, we care for kids, we upkeep our living spaces. Yet some find the time for exercise and others don’t," said Diaz. “Instead of thinking of exercise as a structured activity that requires a dedicated time slot, it can help to integrate movement into the daily rhythms of your life.” – Keith Diaz, PhD
Simple Steps Toward Better Health
Incorporating small amounts of exercise into daily life can create what Diaz describes as a positive feedback loop. This loop improves conditioning, reduces fatigue, and makes future physical activity feel easier.
“Paradoxically, regular physical activity is one of the most effective ways to increase energy levels. Even small amounts of exercise can create a positive feedback loop — where exercise improves conditioning, reduces fatigue, and makes future physical activity feel easier,” – Keith Diaz, PhD
Simple actions like taking a five-minute walk after meals or during breaks from watching television can contribute significantly to overall health improvements. Prioritizing such manageable activities can assist older female cancer survivors in achieving their daily activity goals and improving their long-term health outcomes.
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