Spending 30 minutes less on this activity every day lowers risk of several cancers, researchers say
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Americans’ sedentary lifestyle is raising their risk of several types of cancer – but just a 30-minute increase in activity each day is enough to make a difference, experts say.
A quarter of U.S. adults are sitting at desks, in cars, on couches and elsewhere for an average of eight hours a day, federal research says. And a study from Glasgow University this summer shows sitting for around 30 minutes, without getting up, each day could be linked to a higher risk of cancer.
Sitting is tied to higher rates of obesity. That chronic condition is a risk factor for cancer and linked to rising rates of breast cancer – the most common type of the disease in women.
But separate, earlier research has found that being active for just an extra half-hour can have a positive impact.
Research from the University of Texas MD Anderson Cancer Center in 2020 found replacing sitting with 30 minutes of activity was associated with a 31 percent lower risk of cancer death.
While more research needs to be done to confirm how prolonged sitting is adding to cancer risk, researchers at Harvard believe it could be to do with muscle activity.
When muscles are active, they help to regulate blood sugar and lower risk of disease, according to Harvard Health, compared to periods of being relaxed.
When it comes to breast cancer specifically, women who meet the federal recommendation of 150 minutes of aerobic exercise and two strength-training sessions weekly have a 10-20 percent reduced risk, according to the non-profit Susan G. Komen Foundation.
But daily exercise for any amount of time and intensity reduces the risk for any cancer by varying amounts, UCLA Health says. Exercise balances hormones, keeps the immune system healthy to prevent the growth of cancer cells, and supports a healthy body weight, UCLA Health says.
The American Cancer Society recommends a range of activities from walking daily and climbing stairs to power walks, dancing, biking, yoga or playing sports.
If you’re stuck at an office desk, walking around or even standing can help, according to New York’s Mount Sinai Healthcare.
Andrew Dorsey, an exercise physiologist at The Mount Sinai Physiolab, suggests taking meetings while walking. “If you have something to talk about with a coworker, suggest walking while you chat,” he said.
