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A Higher VO2 Max May Offer Protections Against Cancer, Study Suggests

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1 year ago

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A Higher VO2 Max May Offer Protections Against Cancer, Study Suggests
  • A new study found a link between higher cardiorespiratory fitness and lower risk of certain cancers.
  • The researchers also found an association between higher fitness level and lower risk of dying from cancer.

Cardiorespiratory fitness (CRF), marked by your VO2 max, refers to the capacity for your circulatory and respiratory systems to supply oxygen to the muscles during sustained exercise, and the American Heart Association notes that it’s an important health marker for both physical and mental health.

As new research in JAMA Network Open suggests, it’s also a factor in reducing risk of colon and lung cancer in men.

Looking at data from a large cohort study in Sweden, researchers analyzed health and physical activity information on almost 18,000 men between the ages of 18 to 75, collected over nearly 10 years. CRF was assessed using a cycle ergometer test, which measures heart rate and oxygen consumption.

They found that higher levels of cardiorespiratory fitness were associated with lower risk of developing colon and lung cancer. For those who did develop those cancers, higher fitness was associated with lower risk of death from those cancers within the study’s timeframe.

One possibly counterintuitive finding from the study is that higher CRF was associated with higher prostate cancer incidence. However, even in that result, researchers noted that those with high fitness levels showed a 5 percent lower death rate from that cancer.

Given the wide range in ages, researchers were able to determine that the cancer hazard risk was lowest for younger, non-smoking men at a normal weight and with the highest CRF.

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Overall, researchers concluded that having very high CRF levels for any age could prevent up to 8 percent of all colon cancer cases, 4 percent of all deaths from lung cancer, and between 4 to 19 percent of deaths from prostate cancer. They added that it’s likely higher-intensity physical activity could have even more protective effects.

Although the recent study was done only on men, there is ample other research showing similar benefits for women in terms of both cancer prevention and longer survival rates for those who do develop cancer.

For example, a recent study in the British Journal of Sports Medicine about cancer recurrence in men and women with stage III colon cancer found that for physically inactive patients, disease recurrence peaked within two years of treatment, but that wasn’t true with physically active patients, according to that study’s lead author, Justin Brown, Ph.D., director of the Cancer Metabolism Program at Pennington Biomedical Research Center.

Brown told Runner’s World that even for people who had not been very physically active before a cancer diagnosis, making the effort to get consistent exercise can improve health outcomes overall. That means you don’t just potentially live longer through reduced cancer risk or lower recurrence risk, you live better as well.

“Whether someone has cancer or they’re considering what could lower their risk, there’s something about this disease that causes people to step back and evaluate decisions like how they’re treating their health,” Brown said. “Health is comprised of many components, of course, but physical activity is a key starting point, and a crucial factor when it comes to lowering your risk level with cancer.”

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Elizabeth Millard is a freelance writer focusing on health, wellness, fitness, and food. 

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Fitness

Fitness, Not Weight, Is the Best Marker of Health, Finds New Study

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3 hours ago

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December 4, 2024

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Fitness, Not Weight, Is the Best Marker of Health, Finds New Study

We’ve long known that your weight isn’t necessarily linked to your health.

Firstly, because weight doesn’t indicate how much of you is muscle and how much is fat. Secondly, because weight doesn’t indicate what’s going on inside our body, like how much visceral fat we have (the type that sits around organs and can be problematic for health) or how well our heart, liver, gut, and other organs are working.

Yet, we’re never not being sold weight loss solutions. They pop up when we’re scrolling Instagram, are plastered all over train stations and are sometimes recommended by medical professionals.

Why, given there are so many other markers of health that are much more interesting and, importantly, useful for indicating our health? Well, that’s a big question. Instead, let’s look at a more practical question: what exactly are those better measurements for an insight into how healthy we are?

That’s exactly what a new study, published in the British Journal of Sports Medicine, looked at.

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The Study

The study, from researchers at the University of Virginia, was a systematic review and meta-analysis of research looking at whether cardiorespiratory fitness or body mass index (BMI) had a bigger effect on cardiovascular disease and all-cause mortality risk.

They were looking at this because obesity rates have increased significantly over the past four decades, with roughly two in five adults now classified as overweight or obese. With that, more people are at risk of cardiovascular disease and mortality.

Public health strategy tends to involve promoting weight loss to increase health outcomes for these people. The problem? Many regain weight within 10 years, and intentional weight loss alone has not consistently shown improvements in mortality risk.

One thing that has been proven to reduce the risk of cardiovascular disease and death is being fit – so much so that the authors of this study suggested it could be the fifth ‘vital sign’.

While studies have already been done comparing BMI to fitness before, a lot of them had issues with their methods. Researchers wanted to study the updated literature to find out once and for all what is the most important measurement of health.

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So, they analysed 20 articles, resulting in a total of 398,716 observations.

The Results

The biggest result from this study is that overweight-fit and obese-fit people had the same risk of all-cause mortality as normal weight-fit individuals. A closer deep dive into the stats shows:

  • Individuals were classified as fit if their exercise stress test score (which was either estimated or directly measured by VO2max) placed them above the 20th percentile within their age group.
  • Compared with normal weight-fit individuals, there was a two-fold increased risk of all-cause mortality in unfit people who were normal weight, overweight and obese.
  • Similarly, compared with normal weight-fit individuals, there was no greater
    risk for cardiovascular disease in fit people who were overweight or obese.
  • Unfit people who were normal weight, overweight and obese had a 2-3 fold increased risk of cardiovascular disease.

What That Means For Us

Being fit is protective against cardiovascular disease and dying, regardless of your body weight and BMI.

Read that again and again.

If you need to hear it from a scientist, Siddhartha Angadi, associate professor of exercise physiology at the University of Virginia School of Education and Human Development and corresponding author of the study says: ‘Exercise is more than just a way to expend calories. It is excellent “medicine” to optimise overall health and can largely reduce the risk of cardiovascular disease and all-cause death for people of all sizes.’

The focus should be moving more, regardless of your BMI, and without the arbitrary goal of ‘weight loss’. ‘The largest reduction in all-cause and cardiovascular disease mortality risk occurs when completely sedentary individuals increase their physical activity modestly,’ says Angadi.

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And if you need another reason to find movement you love and do it regularly for your health, rather than focusing on your weight, they add: ‘Repetitive cycles of losing and gaining weight – yo-yo dieting – is associated with numerous health risks comparable to those of obesity itself. Improving cardiorespiratory fitness may help avoid the adverse health effects associated with chronic yo-yo dieting.’

The Bottom Line

Set goals that improve your fitness, whether that’s Couch25K, signing up to a new gym or training for a race, rather than ones that centre weight.

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No gym? No problem! Here are creative ways to stay fit at home for all generations

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10 hours ago

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December 4, 2024

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No gym? No problem! Here are creative ways to stay fit at home for all generations

Physical inactivity is a growing issue across various demographics, driven by sedentary lifestyles, affordability concerns and fitness accessibility challenges. This issue is particularly prominent among adolescents and older adults, who face unique barriers to maintaining an active lifestyle.

The fitness revolution: Making physical activity accessible for every age!(Photo by Shutterstock)

Lazy lifestyles no more! Gamified fitness secrets to get everyone moving:

In an interview with HT Lifestyle, Akshay Verma, Co-Founder of FITPASS, shared, “For adolescents, fitness often intersects with recreational activities, social interaction, and quick results. Given their tech savvy and active social media presence, digital engagement plays a crucial role. To connect with this demographic, gamified fitness experiences, community challenges and influencer-led campaigns can drive engagement.”

He suggested, “Integrating fitness apps with social media, offering rewards for achievements and organising virtual group workouts can make fitness more appealing and accessible to younger audiences. The key is to reposition the pursuit of physical activity and fitness.”

Fitness and socialising for both teens and older adults(Photo by Pexels)
Fitness and socialising for both teens and older adults(Photo by Pexels)

Unlock the fountain of youth! The surprising power of strength training for seniors:

The fitness expert added, “Older adults, conversely, focus on managing health concerns and engaging in safe, sustainable exercises. Their fitness routines are centred around convenient fitness activities that focus on enhancing flexibility, balance and strength.”

For this age group, Akshay Verma recommended, “Accessible options that seamlessly fit into daily routines are essential. At-home workouts, hybrid models that blend virtual and in-person sessions, and community-based fitness and wellness events can sustain engagement. Additionally, fostering supportive communities where older adults can connect with peers and share experiences can motivate them to maintain an active lifestyle.”

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He concluded, “Strength training plays a crucial role in promoting health, longevity and overall quality of life, making it an important focus for all age groups. Personalised solutions can help adolescents and older adults overcome physical activity barriers, empowering them to enjoy a stronger, healthier life.”

Yoga for seniors, older adults to prevent joint tension, osteoarthritis and other discomfort (Photo by Vlada Karpovich on Pexels)
Yoga for seniors, older adults to prevent joint tension, osteoarthritis and other discomfort (Photo by Vlada Karpovich on Pexels)

Addressing the needs and challenges requires tailored solutions to meet the specific needs of each individual. Individuals of all ages should prioritise fitness and wellness, gradually increase their workout frequency and foster a sustainable routine.

Explore different workout options from personalised to AI-driven workout plans or virtual workout sessions and nutrition guidance. These solutions are designed to support every individual’s unique fitness journey, whether they are just starting out or looking to maintain a consistent routine.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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Exercising This Much Could Add 5 Years To Your Life, Scientists Find

Published

18 hours ago

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December 4, 2024

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Exercising This Much Could Add 5 Years To Your Life, Scientists Find

With the new year coming up, you’re probably thinking about how to live your longest, healthiest life. Of course, eating well and working out regularly help—but new research has shown exactly how much.

A recent study just broke down exactly how much longer you can expect to live if you’re active—and how much exercise you need to do.

So how can you live longer? Here’s the deal, according to the research.

Meet the experts: Ryan Glatt, CPT, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, California. Scott Kaiser, MD, a geriatrician at Providence Saint John’s Health Center in Santa Monica, California. Alfred Tallia, MD, professor and chair in the Department of Family Medicine and Community Health at Robert Wood Johnson Medical School.

What did the study find?

The study, which was published recently in the British Journal of Sports Medicine, crunched data from National Health and Nutritional Examination Survey (NHANES). The researchers specifically looked at Americans aged 40 and older who wore activity monitors for at least four days during the study period.

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The researchers then compared the most active participants with the least active ones, along with their life expectancy. No shocker here: People who worked out the most had the longest life expectancies.

Specifically, scientists found that people over the age of 40 could live an extra 5.3 years if they were as active as the top 25 percent of the population.

In terms of exercise, the most active group logged about 160 minutes a day of walking. The least active group, meanwhile, spent about 49 minutes a day walking—meaning they’d have to add 111 minutes to their schedules if they wanted to see the benefits.

How much activity should I do to increase my life expectancy?

It’s hard to say for sure. This particular study only looked at four days of data collected from people who wore activity monitors. Still, it found that aiming for 160 minutes of activity a day was considered the best.

What type of exercise should I do to increase my life expectancy?

In general, just staying active is important for longevity, says Ryan Glatt, CPT, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, California. And, if you’re not currently very active, you’ll likely see the biggest gains from ramping up your daily movement.

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“The benefits are most significant for individuals who are inactive, as even small increases in physical activity substantially reduce the risk of non-communicable diseases and premature death,” he says.

The type of exercise doesn’t matter—as long as you’re moving. “Exercise is the closest thing we have to a miracle drug,” says Scott Kaiser, MD, a geriatrician at Providence Saint John’s Health Center in Santa Monica, California. “Even a 10-minute burst can yield great results.”

For a bonus, Kaiser recommends making your workout a “dance routine, as studies indicate that exercises that combine physical and cognitive challenges can especially improve memory and brain health.”

How else can I increase my life expectancy?

Along with being active, Kaiser suggests doing these things to increase your longevity:

  • Eat a varied diet that includes plenty of green leafy vegetables, berries, and other foods rich in phytonutrients, which are helpful for brain health.
  • Practice mindfulness to try to lower your daily levels of stress.
  • Try to stay socially connected to others.
  • Volunteer, if you can. “It turns out that volunteering, giving back, and having a strong sense of purpose in life are secret ingredients of healthy aging and are some of the most powerful ways we can improve our brain,” Kaiser says.
  • Try to find creative outlets, like playing an instrument or painting.
  • Focus on getting plenty of quality sleep to help your brain recharge and reset at night.

Additionally, “we know from other studies that premature mortality is related to several health behaviors—smoking, excess alcohol intake, dietary excess (obesity), and others, and physical inactivity is among these behaviors,” says Alfred Tallia, MD, professor and chair in the Department of Family Medicine and Community Health at Robert Wood Johnson Medical School. In general, people who don’t have those health behaviors tend to live longer, but longevity is personal, he says.

Still, exercising regularly can’t hurt. As a result, Tallia says the study “re-enforces the idea that more physical activity is better for folks.”

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Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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