Sitting for a long time increases the risk of death by 5 times!

*For medical professionals only, cancer patients also need reasonable exercise! As we all know, prolonged sitting and lack of exercise can cause cardiovascular disease, diabetes, cancer and other diseases, affecting people's long-term health
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So is the same true for the unfortunate cancer patient? In January 2022, a cohort study investigating the risk of death from a sedentary life>
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The study found that compared with patients who sat for less than 4 hours a day, patients who sat for more than 8 hours a day had higher rates of all-cause, cancer-related, and non-cancer-related deaths
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Further joint analysis showed that patients who sat for more than 8 hours a day and did not usually engage in physical activity/insufficient activity had 5.
38 times the risk of all-cause mortality and 4.
71 times the risk of cancer-related death compared with patients who sat for less than 4 hours a day and were actively exercising.
[1]! Study screenshots Sedentary and inactive cancer patients may not be in the minority The cancer patients with sedentary and/or inactive symptoms may not be in the minority
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Of the 1,535 cancer patients covered by the study, more than half were not physically active, more than two-thirds were sedentary for more than six hours a day, and one-third were not physically active at the same time Sitting for more than 6 hours[1]
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Although the patients in this study are American patients, because cancer patients, especially those who are undergoing cancer treatment, often have poor physical fitness, it can be speculated that some cancer patients in China are likely to be sedentary and lack of exercise
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The study published in the authoritative journal JAMA Oncology has sounded the alarm for cancer patients who have been sedentary for many years and lack of exercise, so how should cancer patients exercise? What should I pay attention to when exercising/before exercising? The "American Cancer Society (ACS) Guidelines on Nutrition and Activity for Cancer Patients" ("ACS Guidelines") released by "A Cancer Journal for Clinicians" in March gave the latest recommendations
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There are many benefits of adequate exercise for cancer patients.
Authoritative guidelines recommend that the survival and quality of life of these types of cancer patients after diagnosis are related to their tumor type, tumor stage, and received treatment, and other health problems of cancer patients will also affect their survival.
ending
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The "ACS Guidelines" re-emphasize that factors such as diet and physical activity can make some cancer patients live longer, reduce the risk of cancer recurrence, reduce the adverse reactions of some cancer treatments, and reduce the risk of other serious diseases in cancer patients , thereby improving the overall health and quality of life of patients
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Studies have shown that adequate physical activity can improve the survival of patients with breast, colorectal, prostate and other cancers
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In addition, physical activity can reduce anxiety, depression, fatigue, and improve lymphedema, improve health-related quality of life, improve bone health, and improve sleep
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Regarding the intensity and mode of exercise, the ACS Guidelines state that cancer patients should try to achieve the following exercise goals, provided that the doctor believes that physical activity is safe to perform [2]: 150-300 minutes of moderate-intensity exercise per week
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Regarding the definition of "moderate intensity", the "ACS Guidelines" gives such a vivid explanation - the intensity of "speaking normally during exercise, but unable to sing", including brisk walking, yoga, slow cycling,
etc.

In addition, you can also choose to do 75-150 minutes of high-intensity exercise every week, that is, sports that make people "speech difficult" or even "getting up" during exercise, including running, swimming, singles tennis,
etc.

Try combining moderate-intensity exercise with vigorous-intensity exercise
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In addition, the "ACS Guidelines" recommend that "strength training" should be performed on at least two days a week to build muscles.
Optional methods include powerlifting, elastic band training, and bodyweight exercises such as push-ups and squats
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It is worth noting that the "ACS Guidelines" emphasize that following the exercise methods recommended in the guidelines does not guarantee that all the above-mentioned benefits can be achieved, but the benefits to physical health are certain
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Although exercise is good, these details must be noted that some cancer patients and their doctors may be concerned about the safety of physical activity.
In this regard, the ACS Guidelines state that physical activity is safe for most patients during cancer treatment.
But cancer patients should seek advice from their doctor before engaging in any physical activity to make exercise as "safe and effective" as possible
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The "ACS Guidelines" especially emphasize that cancer patients need to take preventive measures before starting to exercise [2]: do what you can, and don't rush
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For patients undergoing cancer treatment, don't push yourself too hard, and stop and rest if you feel exhausted and unwell during exercise
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In addition, you should slowly increase the duration and intensity of exercise from zero, and start exercising gradually
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Safety first, beware of falls
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Choose to exercise on a flat surface and refrain from exercising if you feel dizzy or feel "unsteady" while exercising
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If exercising outside, try to find a safe, well-lit area
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Remember to wear sports-appropriate clothing and shoes, and apply sunscreen as needed
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Some patients may have low immunity.
If the doctor informs that there is a risk of infection, the patient should exercise in a place far away from the crowd, and do not go to the gym and other public places to exercise
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If a patient undergoing radiotherapy wants to swim and exercise, it is necessary to confirm with the radiotherapy doctor in advance whether it is feasible
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Remember to rinse off the pool after exercising to avoid irritating your skin
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Try to exercise with relatives or friends, and even if you exercise alone, make sure someone knows your whereabouts, just in case
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Exercise and diet “in parallel” can “maximize” the health index.
Although patients may experience symptoms such as poor appetite, difficulty chewing, difficulty swallowing, and nausea during cancer treatment that affect their diet, the ACS Guidelines state that, in addition to reasonable In addition to physical activity, a healthy diet and nutrient intake are extremely important for improving the survival of cancer patients
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Patients with different cancers, different treatments, and different adverse reactions require different nutritional intakes
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For patients during/after cancer treatment, the ACS Guidelines give the following dietary and nutritional intake recommendations [2]: Consume a variety of vegetable-based foods
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Try substituting beans for meat at several meals a week; eat fruits and vegetables every day
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A variety of fruits, vegetables, and other plant-based foods contain a variety of health benefits; limit your intake of salted, smoked, and preserved foods; limit or avoid red or processed meats; maintain a healthy weight and maintain physical activity
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It is normal to have slight weight changes during cancer treatment
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Finally, the "ACS Guidelines" also gives advice on drinking: not drinking alcohol is beneficial for preventing cancer and prolonging the survival of cancer patients, so try not to drink alcohol! With the rapid progress of cancer treatment in recent years, further improving the prognosis of patients from "small aspects" such as exercise and diet has increasingly become the common goal of doctors and patients
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It is believed that with the popularization of the concept of "healthy life" among cancer patients, we will be closer to the goal of "achieving a 15% increase in the overall 5-year cancer survival rate by 2030" in the "Healthy China 2030" Program Outline.
come closer
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Reference: [1].
Cao C, Friedenreich CM, Yang L.
Association of Daily Sitting Time and Leisure-Time Physical Activity With Survival Among US Cancer Survivors.
JAMA Oncol.
2022 Mar 1;8(3):395-403.
doi:10.
1001/jamaoncol.
2021.
6590.
[2].
Nutrition and Physical Activity Guideline for Cancer Survivors.
CA Cancer J Clin.
2022 Mar 16.
doi: 10.
3322/caac.
21721.