Fitness
The ‘disgustingly small’ amount of exercise each day that slashes the risk of cancer: fitness expert
Exercising a “disgustingly small” amount per day can lower the risk of cancer, according to a fitness expert.
Nutritional scientist and professional bodybuilder Dr. Layne Norton claimed that “four minutes of vigorous activity a day” will greatly reduce an individual’s cancer risk.
“Exercise is one of the only things that you can do, independent of weight loss, that will improve all your health parameters,” Norton told host Dr. Rhonda Patrick on the FoundMyFitness podcast last week.
Citing a study published last year in JAMA Oncology, Norton said that researchers found that “vigorous physical activity” done “cumulative” throughout the day can lower the risk of cancer by 20%.
“I got in trouble because I called it a disgustingly small amount, but it really is,” the fitness expert shared.
He went on to reveal that the study found that exercising for “10 minutes” daily dropped the risk of cancer by 30%.
The study also found that just three short bursts of exercise per day can lead to a 40% reduced risk of cancer and cancer death and a 50% reduction in heart disease death.
“If you just go walk vigorously for 30 minutes in a day you’re killing it,” the nutritional scientist said.
While some may question the findings because it was a “cohort study,” Norton quickly pointed out that “randomized control trials” have found similar indications to exercise and cancer risk.
“We have randomized control trials looking at very short bursts of exercise, seeing improvements in glucose metabolism, blood lipids, inflammation, and then now the cognitive stuff too,” Norton shared.
The fitness guru also shared that short periods of exercise have been shown to improve mental health.
He explained that the “randomized control trial” found that men with “major depressive disorder or general anxiety disorder” who did two 25-minute sessions of resistance training a week for eight weeks saw “significantly improved symptoms.”
“The effect size for major depressive disorder was 1.7,” Norton said, citing a study released last year in Psychiatry Research.
“For those who aren’t familiar with effect sizes, .2 is a small effect size, 0.5 is modest, and 0.8. Anything above 0.8 is considered large, 1.7 is massive,” Norton said.
Selective serotonin reuptake inhibitors (SSRI) — a class of drugs that are commonly prescribed to treat depression — usually fall between 0.3 to 0.8, and “the best you see is about 0.8,” he shared.
The professional bodybuilder clarified he wasn’t suggesting people should stop taking their SSRIs instead of working out but to consider other additional options to add to treatment — like exercising.
“I’m not saying we should get rid of SSRIs and have everybody exercise because sometimes maybe someone needs an SSRI just to get out of bed and actually go exercise,” Norton said. “But if we’re looking at how powerful that lever is, that’s amazing.”
However, nutritional scientists understand that getting started with routine exercise can be challenging and suggest that listeners consider it like “brushing your teeth.”
“Do you feel motivated to brush your teeth? No, you do it because you know if you don’t brush your teeth, they’re going to go to crap,” Norton said. “The same thing happens with your body if you don’t exercise.”
According to Johns Hopkins cardiologist Dr. Seth Martin, the average resting heart rate is between 60 and 100 beats per minute (BPM).
The “sweet spot” for exercise depends on a person’s age, and the target heart rate is “usually between 50 percent and 85 percent” of their maximum safe heart rate.
For a 50-year-old, it’s crucial to calculate the maximum heart rate, which can be obtained by subtracting the age from 220. In this case, it’s 170 BPM, Martin shared.
If someone aims for a 50% exertion level, their target should be 50% of that maximum, 85 BPM.
However, if a person wants to push themself to 85% of the maximum, their target should be 145 BPM.
The target heart rate that a 50-year-old should aim for during exercise is 85 to 145 BPM.
Martin noted that it’s important not to “get overly fixated on numbers” and instead just strive to exercise regularly.
Fitness
Hanging neck exercise: Bizarre workout trends among China's aging population – Times of India
Just when you think the internet can’t surprise you anymore, something wild pops up. Imagine strolling through a park in China and seeing a group of elderly folks—yes, seniors—literally hanging by their necks from tree branches or workout bars. No, this isn’t a scene from a sci-fi flick or some bizarre stunt show. It’s a real fitness trend sweeping through China’s older population, and it’s as strange as it sounds.
How did this even start?
The trend seems to have started in Shenyang, a city in northeastern China. A 57-year-old man came up with a DIY neck-hanging device to deal with his own nagging neck pain. He claims it worked wonders. Word spread, and before you know it, other seniors were giving it a shot—and posting about it online.These “neck hangers” say the exercise helps stretch out the spine, ease nerve pressure, and tackle chronic back and neck pain. Some even say it helps them sleep better. One woman swears it cured her spinal issues entirely and now she sways from a tree like it’s the most natural thing in the world.Watch the video:
Sounds cool… until it’s not
But here’s the kicker—doctors and health experts aren’t thrilled.The human neck isn’t exactly built to support the full weight of the body, especially when it’s swinging around. Medical professionals warn that this kind of stress on the cervical spine can lead to some serious problems: pinched nerves, permanent injuries, or worse.And sadly, this isn’t just theoretical. In May 2024, a 57-year-old man in Chongqing died while attempting the exercise. He used a chin strap at a public workout area but mistakenly placed the strap on his neck instead of under his chin. When he started swinging, the pressure was too much—and it ended in tragedy.
Not just neck hanging: other quirky fitness fads
The neck-hanging craze might be grabbing the spotlight, but it’s far from the only oddball exercise trend among China’s aging crowd. Here are a few more that might raise your eyebrows:Crocodile crawling – Picture this: groups of seniors crawling on all fours across the park, chanting together. They believe it strengthens the spine and boosts flexibility. It’s got a kind of military boot camp vibe—if that boot camp was run by your grandma.Tree bumping – Some folks are literally walking up to trees or poles and bumping their backs into them—repeatedly. The idea is to stimulate the spine and help with issues like cervical spondylosis.Head-butting trees – Yep, you read that right. Instead of bumping with their backs, some seniors go head-first, believing it builds endurance and mental strength.Groin striking – This one might make you wince. Practitioners use metal objects to strike their groins, claiming it boosts vitality and masculinity. Ouch.As bizarre as these sound, they all stem from the same motivation: a strong desire to stay healthy, active, and independent—even in old age.
So, why are seniors turning to these strange workouts?
It’s not just about staying in shape—it’s also cultural.Traditional Chinese medicine often leans toward holistic, non-drug remedies. Many seniors prefer these natural approaches over popping pills or undergoing surgery. Add in the rise of social media, where videos and testimonials can go viral in seconds, and you’ve got the perfect recipe for a fitness trend explosion.Plus, in a lot of cases, older adults may not have easy access to modern medical care or reliable health information. So when someone in the park swears that neck-hanging or tree-bumping helped them feel better, others are quick to follow.
Harmless hobby or hazard?
Look, staying active as you age is important. No one’s arguing that. But when workouts start involving neck-hanging and groin-hitting, maybe it’s time to hit pause and consult a professional.Doctors say there are safer, proven ways for seniors to stay fit—like walking, tai chi, yoga, or swimming. These might not go viral on TikTok, but they also won’t land you in the hospital.So, while it’s fascinating (and admittedly kind of entertaining) to see what’s trending in the parks of China, let’s not forget that fitness should help you live longer—not shorten your lifespan.Would you hang from a tree for your health? China’s elderly say yes. But maybe, just maybe, let’s leave this one to the professionals—or the daredevils.
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Exercising outdoors provides benefits such as fresh air and vitamin D. However, as summer nears, safety precautions are essential.
Exercising in the heat can lead to dehydration and heat exhaustion, especially for beginners and older adults. Avoiding peak sun hours and seeking shade are advisable.
Listening to your body and taking breaks are crucial to prevent overheating and exhaustion.
To help you stay safe while staying active, we spoke with fitness experts who shared their top tips for exercising safely outdoors this summer.
Acclimatise
“A lot of people jump straight into workouts in the summer without acclimatising – this is a mistake,” says Michael Betts, personal trainer and director of TRAINFITNESS. “Our bodies generally need one to two weeks to adapt to exercising in the heat.
“Older adults need extra time for acclimatisation because ageing affects your body’s ability to regulate temperature. Your sweat response becomes less efficient, and your cardiovascular system may not adapt as quickly to heat stress.
“Start with shorter sessions that are less intense and gradually build up your tolerance.”
Apply sunscreen
“Sunscreen with SPF30 or higher should be applied 30 minutes before going outside,” advises Betts. “Reapply every two hours or more frequently if you’re sweating heavily.
“Don’t forget often-missed areas like the tops of your ears, feet and the back of your neck.”
Work out in the morning
“Early morning between 6am and 8am offers the coolest temperatures and lowest UV exposure,” says Betts. “Your core body temperature is naturally lower when you wake up, giving you an advantage for temperature regulation.”
He also recommends avoid exercising between 10am and 4pm if possible, as this is when temperatures peak and the UV rays are at their strongest.
“This window is particularly dangerous for older adults whose bodies take longer to recover from heat stress,” explains Betts. “If you must exercise during these hours, seek shade and reduce intensity significantly.”
Stay hydrated
“Exercising in the heat causes your body to sweat, which is a way of regulating your body temperature, helping your body to cool down, but without enough water your body could overheat or even experience heat stroke,” warns Sarah Campus, personal trainer and founder of LDN MUMS FITNESS.
“Staying hydrated supports mental sharpness, and supports body and muscular function, allowing for increased flexibility and mobility.
“Also, hydration is important for your heart as without enough water you could feel faint or dizzy.”
Be aware of signs of heat exhaustion and dehydration
“Dry mouth, dry lips, headache, dizziness, dark yellow urine, muscle cramps and a fast heartbeat are all warning signs to look out for,” says Campus.
Wear cool clothing
“Your skin’s ability to regulate temperature decreases with age, making proper clothing choices even more critical,” explains Betts. “Cotton holds sweat against your skin instead of wicking it away, which prevents your body from cooling effectively.
“Instead, opt for loose-fitting light coloured clothes which will reflect the heat and allow air to circulate around your body.
“Synthetic materials like polyester blends or merino wool work well for moisture management. These fabrics dry quickly and help sweat evaporate, which cools your skin. Some modern fabrics even have built-in UV protection.”
Wear a hat
“Hats with wide brims will protect your face, ears and neck from the sun while giving a bit of shade, helping keep your head cool,” says Betts. “Hats with mesh panels or ventilation holes will help prevent heat building up.
“A hat with a neck flap offers additional protection for this vulnerable area.”
Exercise in the shade
“Exercising in shaded areas or with frequent rest periods are smart choices,” says Betts. “Circuit training where you move between shaded stations works well.
“Body weight exercises under trees or covered pavilions let you strength train without direct sun exposure.”
Try some low to moderate intensity activities
“Low to moderate intensity activities work better than high-intensity training in hot weather,” recommends Betts. “Walking, gentle cycling, tai chi, and yoga generate less internal heat than running or intense interval training.
“These activities allow your body to maintain its cooling mechanisms more effectively.”
Remember to do a cool down
“Move into a cool shaded area to cool down and stretch,” advises Campus. “Do some light walking and deep breathing as this helps bring your heart rate down gradually. You can also apply a cold compress to your wrists and back of the neck to cool you down quicker.”
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