Cancer Patients Benefit Greatly from the Right Type of Exercise, New Research Reveals

The AHA! Team — Fri, 23 May 2025 05:09:16 +0000

Sara Middleton via NaturalHealth365 – It’s safe to say that most American adults need to exercise more. In fact, according to the U.S. Department of Health and Human Services, about 80% of adults and adolescents fail to meet the daily recommended requirements for aerobic and/or muscle-strengthening exercise. It’s a grim statistic, considering that the many physical and mental benefits of exercise are well-documented, including the prevention of health problems like, heart disease, obesity, and cancer. Two recent studies highlight the profound impact of high-intensity interval training (HIIT) on cancer. Research published in the Journal of Physiology found that HIIT prevents cancer and can also slow tumor growth by increasing beneficial immune responses. Additionally, a 2023 randomized controlled trial in the Journal of Sport and Health Science revealed that HIIT significantly improves cardiovascular fitness, quality of life, and emotional well-being in breast cancer patients undergoing adjuvant endocrine therapy. Research results: A single HIIT session has a positive effect on cancer cells Research already shows physical activity improves outcomes for people with cancer. In one study, researchers set out to determine how exactly exercise can offer this type of beneficial effect. The researchers specifically wanted to understand how high-intensity interval training, or HIIT, affected people with colon cancer. HIIT is defined as short bursts of intense exercise followed by periods of rest. For their study, the researchers had 20 colon cancer survivors participate in HIIT exercise sessions. One session was defined as four-by-four minutes of work at 85–95% peak heart rate. The researchers then measured the participants’ blood serum levels. Half of the participants had their serum levels checked immediately before, immediately after, and 120 minutes after a HIIT session. The other half had their serum levels checked before the intervention and four weeks later (after 12 sessions). The authors found something promising: In the blood samples taken immediately after a HIIT session (but not while at rest 120 minutes later), the number of colon cancer cells decreased, and the number of cytokines (immune cells that help fight off infection and modulate inflammation) increased, including a cytokine called tumor necrosis factor-alpha (necrosis means cell death). The authors summarize their major takeaway as follows: “Repetitive exposure to these acute effects [of HIIT training] may contribute to the relationship between exercise and improved colorectal cancer survival.” In other words, if you regularly participate in HIIT exercise, you’ll get repeated exposure to the beneficial immune system changes that are present immediately after your workout! This is good news whether you’re currently being treated for cancer or simply trying to prevent it. How to get more HIIT into your weekly exercise routine Only 1 in 3 Americans get the recommended weekly physical activity (even though gym memberships have climbed steadily over the past two decades). But while modern life may seem ill-suited to a life of exercise and movement (we sit in chairs all day and too often plug into television and social media), adding in a few HIIT sessions to your week is relatively easy: They don’t require much time. If done correctly, you can get a great workout. The “high intensity” portion of the exercise session typically is 15 seconds – 4 minutes in duration, depending on your fitness level. They don’t require a lot of equipment. You can use simple bodyweight movements done in your living room. Movements like spinning on a stationary bike, squats, lunges or even “burpees” (squat, push-up and jump) can work well for you. High intensity movement is followed up with easier movement for the same amount of time (or longer – if needed – depending on your fitness level). This type of exercise can even accelerate weight loss for you. In fact, you burn a large amount of calories during AND after a HIIT session, thanks to a phenomenon known as excess post-exercise oxygen consumption (EPOC). The higher the exercise intensity, the greater the EPOC effect. So, while HIIT sessions are somewhat challenging, they’ll be over quickly – and they’re as effective as they are short-lived, making them a great value for your effort! Remember, we always recommend speaking with your physician or a qualified health coach before starting a new exercise routine. Sources for this article include: NIH.gov Wiley.com ACEFitness.org MayoClinic.org Cancer.org HHS.gov Statista.com To read the original article click here.

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Drinking Electrolytes Instead of Water Can Help Prevent Muscle Cramps

AHA Publisher — Mon, 22 Mar 2021 07:00:41 +0000

Edith Cowan University via News-Medical – If you reach for water when a muscle cramp strikes, you might want to think again. New research from Edith Cowan University (ECU) has revealed drinking electrolytes instead of pure water can help prevent muscle cramps. The study, published in the Journal of the International Society of Sports Nutrition, found that people who drank electrolyte enhanced water during and after exercise were less susceptible to muscle cramps than those who drank pure water. Muscle cramps are a common painful condition affecting many people, including around 39 per cent of marathon runners, 52 per cent of rugby players and 60 per cent of cyclists. Dilution Solution Lead researcher Professor Ken Nosaka, from ECU’s School of Medical and Health Sciences, said the study builds on the evidence that a lack of electrolytes contributes to muscle cramps, not dehydration. Many people think dehydration causes muscle cramps and will drink pure water while exercising to prevent cramping. We found that people who solely drink plain water before and after exercise could in fact be making them more prone to cramps. This is likely because pure water dilutes the electrolyte concentration in our bodies and doesn’t replace what is lost during sweating.” Ken Nosaka, Lead Researcher, Professor, ECU’s School of Medical and Health Sciences When Cramp Strikes Professor Nosaka began researching the causes of muscle cramps after regularly suffering from them while playing tennis. The study involved 10 men who ran on a downhill treadmill in a hot (35ºC) room for 40 to 60 minutes to lose 1.5 to 2 per cent of their body weight through sweat in two conditions. They drank plain water during and after exercise for one condition and took a water solution containing electrolytes in the other condition. The participants were given an electrical stimulation on their calves to induce muscle cramp. The lower the frequency of the electrical stimulation required, the more the participant is prone to muscle cramp. “We found that the electrical frequency required to induce cramp increased when people drank the electrolyte water, but decreased when they consumed plain water,” said Professor Nosaka. “This indicates that muscles become more prone to cramp by drinking plain water, but more immune to muscle cramp by drinking the electrolyte water.” Not All water Is Equal Electrolytes are minerals including sodium, potassium, magnesium and chloride. They are essential for muscle health and help the body to absorb water. Oral rehydration solutions contain electrolytes in specific proportions and can be made with water, salt and sugar. They are commonly found in supermarkets and pharmacies. Professor Nosaka said electrolytes have many benefits for both athletes and the general population. “Electrolytes are vital to good health – they help the body to absorb water more effectively than plain water and replace essential minerals lost through sweat or illness,” he said. “People should consider drinking oral rehydration fluids instead of plain water during moderate to intense exercise, when it’s very hot or when you are sick from diarrhoea or vomiting.” Professor Nosaka is planning further research to find out the optimal amount of electrolytes to prevent muscle cramps as well as how they could help the elderly and pregnant women. To read the original article click here.

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Cancer Patients Benefit Greatly from the Right Type of Exercise, New Research Reveals

Drinking Electrolytes Instead of Water Can Help Prevent Muscle Cramps