20 percent to 40 percent of cancer cases and about half of cancer deaths could potentially be prevented through modifications to adopt a healthy lifestyle.
A large proportion of cancer cases and deaths among U.S. individuals who are white might be prevented if people quit smoking, avoided heavy drinking, maintained a BMI between 18.5 and 27.5, and got moderate weekly exercise for at least 150 minutes or vigorous exercise for at least 75 minutes, according to a new study published online by JAMA Oncology.
How can one sustain weight management and improve athletic training while warding off cancer?
- Celebrate summer and get moving! Schedule one afternoon a week for the family to play in the yard. By playing a game of tag or chasing your child in circles around the backyard, you not only delight your children, but you also can get your heart rate up and burn some major calories. As Harvard Medical School reports, 30 minutes of running will burn anywhere from 465 to 539 calories in a 155-lb. person. Not only will you get a great workout, your kids will have a blast too while combating childhood obesity.
- Stay hydrated. If your belly feels full, you won’t be as hungry and won’t overeat.
- Exercise before bed. Do you give into cravings while watching TV at night? Try exercising instead. According to a September 2011 study published online in Mol Cell Endocrinol, our circadian system makes us hungriest a few hours before bedtime. But you may feel fuller after working out. A different study in the journal, Metabolism, found that perceived fullness was higher among participants after 12 weeks of aerobic training than before they were exercising. So a brisk walk after dinner each night may make you less likely to snack before bed.
Are you in need of fitness assistance? Fitness for Health can help you create a healthy, active lifestyle while having fun and maintaining weight management. We offer customized exercise programs designed to fit your and your children’s exact needs while helping you reach your unique health goals. From first-time gym-goers to NFL professional athletes looking for athletic training, Fitness for Health has fitness programs to help people of all ages and abilities reach their fullest potential. And, we offer family workouts and Open Gym playtimes (returning in September) so families can become active together.