Nothing new here, just a Gentle reminder.
USA Over the holiday weekend, I came across this scientific paper verifying that physical exercise lowers cancer risk by 40%. Imagine a pharmaceutical drug that would reduce cancer risk by 40%? That would instantaneously be a trillion-dollar drug. Can you believe that? Just one behavioral change can lower cancer risk by a whopping 40%. That's not all...the same scientific paper suggests that physical exercise can be a therapeutic agent for those already with cancer.
Here are a few simple and practical recommendations:
The sedentary person (never exercised or haven't in a long time)
Just get moving if being sedentary is your baseline. Everyone has a period where they become less physically active. That's not a big deal, but get moving today. Brisk walking at least three hours a week (no less) on pavement or a treadmill works.
Brisk walking is defined as walking 3.0 to 4.0 miles per hour (mph) – somewhere between a regular walk and a jog.
The heart rate increases and sweat happen after about five to ten minutes.
Do this 30 minutes six times a week.
The person who exercises but wants optimal activity
If you're in a little better shape and want to increase your workout load sensibly, go for up to six hours a week. After six hours a week of moderate to high-intensity exercising, there may be less return from that effort, so there is no need to do more than six hours a week.
One type of more intense exercise to do three times a week is High-Intensity Interval Training (HIIT). According to research, such an exercise routine may slow down or reverse prostate cancer.
HIIT would consist of five minutes of warm-up on a treadmill, followed by two minutes of a moderate walk, say 3.0 to 3.5 mph, then a run, somewhere between jog to the fastest you can run for 2-minutes, then back to a brisk walk for 2-minutes. Alternate the 2-minute walk and 2-minute run five to eight times. Do this HIIT routine 3 times a day.
What about weight resistance training or strength training?
Everyone benefits from strength training for longevity; the stronger one is physical, the longer one lives. Weight resistance training is essential for all; for men on ADT, it is imperative as they need to conserve muscle, keep strong bones and prevent metabolic syndrome – a condition common when testosterone is depleted in the body.
What to use for weight resistance exercises?
Bodyweight exercises like push-ups, weights like barbells and kettlebells, and resistant bands work great.
Do six to twelve repetitions maximum, not more
This method allows you to keep muscle, stay physically strong and keep body fat down during ADT.
Doing no more than 12 reps helps avoid injuries.
Lastly, if you enjoy any sports activity like tennis or golf, keep at it; just add the recommendations above to your athletic training.
Remember, after a prostate cancer diagnosis, men have a 61% lower risk of mortality from the disease and a 57% reduction of recurrence when exercising three hours a week or more.
As always, I, along with our company, XY Wellness, am here to help you with tools that will prevent tumor cells from perishing by creating a hostile terrain in your body with diet, exercise, and nutraceuticals.
You can beat prostate cancer at any stage of the disease – I see it all the time.
Much Love!
Dr. Geo
>>> P.S. Share the love! If you think a friend or family member can benefit from today's email, do them a favor, forward it to them. This stuff can potentially be life changing for some people. Thank you for helping me get the word out.
Dr. Geo Espinosa, ND, L.Ac, IFMCP, CNS
Naturopathic / Functional / Integrative Urology, Prostate & Male Health
More about me and my work, if interested.
Dr. Geo
P.O. Box 124
Bronx New York 10471
USA