Insisto en los Manualillos Saludables....

Por qué moverse rápido 3 minutos al día puede reducir su riesgo de cáncer Las personas que regularmente subían las escaleras o se apresuraban a tomar un autobús tenían aproximadamente un 30 por ciento menos de probabilidades de morir de muchos tipos de cáncer que las personas que se demoraban en el tiempo. Por Gretchen Reynolds 9 de agosto de 2023 a las 6:00 a.m. EDT (Getty Images) Listen 6 minutos Compartir Comentario 162 Corre para tomar el autobús y también podrías ayudar a reducir tu riesgo de desarrollar al menos 13 tipos de cáncer, según un nuevo estudio sorprendente en JAMA Oncology. El estudio utilizó datos de seguimiento de actividad para más de 22,000 hombres y mujeres para mostrar que aquellas personas que se movían rápido durante al menos 3 minutos al día, subían corriendo las escaleras o se apresuraban al metro, tenían aproximadamente un 30 por ciento menos de probabilidades de morir de muchos tipos de cáncer que las personas que casi siempre caminaban suavemente de un lugar a otro. incluso si ninguno de ellos ejerció de otra manera. Viva bien todos los días con consejos y orientación sobre alimentos, estado físico y salud mental, entregados en su bandeja de entrada todos los jueves. "Este es un análisis y un estudio impresionantes", dijo Susan Gilchrist, ex profesora de cardiología en el MD Anderson Cancer Center en Houston que ahora consulta para la institución. Ella ha estudiado el riesgo de cáncer y el ejercicio, pero no participó en la nueva investigación. El estudio se basa en datos anteriores que indican que el ejercicio vigoroso, del tipo que aumenta nuestra respiración hasta que nos sentimos bastante sin aliento, podría ayudarnos a protegernos contra el cáncer. Pero el estudio también sugiere que el ejercicio formal puede no ser necesario para obtener esos beneficios. Podría ser suficiente para acelerar el ritmo de las actividades que estaríamos haciendo de todos modos. El ejercicio y el riesgo de cáncer Incluso antes de este estudio, la ciencia mostró fuertes vínculos entre la actividad física y la reducción del riesgo de cáncer. En una revisión científica a gran escala de 2016 en JAMA Internal Medicine, los investigadores encontraron que la probabilidad de desarrollar 13 cánceres comunes, incluidos los cánceres de mama, estómago, vejiga, colon y sangre, era mucho menor si los hombres y las mujeres hacían ejercicio regularmente. Un análisis de 2022 concluyó que 46,356 casos anuales de cáncer en los Estados Unidos, o alrededor del 3 por ciento de todos los casos, podrían prevenirse si todos los que actualmente no hacen ejercicio comenzaran. But most of this research involved people working out for at least 30 minutes or more almost every day, which is the minimum amount recommended by federal health agencies. A majority of Americans don’t exercise that much. So, some scientists began looking into whether less exertion might still lower cancer risk, and, if so, how little and what types? Those questions led Emmanuel Stamatakis, a professor of physical activity, lifestyle and population health at the University of Sydney in Australia, and his colleagues to consider VILPA, an acronym for Vigorous Intermittent Lifestyle Physical Activity, which refers, in essence, to what we do when we’re about to miss our train. How to sneak intensity into your life Vigorous exercise is known to potently increase fitness — more so, minute by minute, than moderate activities, like brisk walking. As a result, it improves health as much as or more than other, easier exertions, in less time. But if few of us exercise often, even fewer of us willingly exercise intensely. Stamatakis and his colleagues wondered: Might we, though, gain almost comparable benefits if we sometimes move fast in our normal lives, without trying to actually exercise? In a widely discussed study published last year in Nature Medicine, he and his colleagues decided, yes, it seems we can. That study analyzed accelerometer data from more than 20,000 people to conclude that people who moved vigorously for at least four minutes a day, but were otherwise inactive, were about 30 percent less likely to die prematurely from cancer or other causes than people who never picked up the pace. But that study focused on cancer mortality, not cases, although avoiding cancer is preferable to surviving it. Share this article Share So, for the new study, most of the same researchers looked at whether occasional mad dashes to reach the elevator or subway might influence our risk of developing cancer in the first place. Lowering your cancer risk by rushing As in their earlier study, they mined data from the UK Biobank, a repository of health information for hundreds of thousands of British adults, some of whom wore accelerometers to track their daily movements. The researchers pulled records for middle-aged and older people who had worn activity trackers and said they never exercised. They then used artificial intelligence to analyze the data, breaking down people’s movement patterns second-by-second to find when they scampered, rushed or sped. Next, they checked medical records for cancer diagnoses in the subsequent seven years or so, paying special attention to diagnoses for the 13 cancers previously identified as less common among active people. Finally, they calculated people’s cancer risks. It turned out that any VILPA reduced the risk for cancer. “The minimum needed to see some risk reduction was well under one minute a day,” Stamatakis said. The 3-minute sweet spot But the sweet spot seemed to hover at around three to four minutes a day of hurrying places — not exercising, just hurrying. That small amount of vigorous movement was associated with about 18 percent less risk of developing cancer of any type, while the likelihood of developing one of the 13 cancers of special interest was almost 30 percent lower. The risks continued to drop if people accumulated more VILPA, but at a slower rate. “These findings are provocative,” said Kathryn Schmitz, a professor of exercise oncology at the University of Pittsburgh Medical Center’s Hillman Cancer Center who studies exercise and cancer but was not involved with the new study. She cautions, though, that convincing people to move intensely, even for a few moments, is likely to be daunting. “People tend to prefer light-intensity activity,” she said. But Stamatakis is optimistic. “Our study’s findings are especially pertinent to people who are not keen on leisure-time exercise,” he said, “which is the majority of the adult population. For them, our study suggests that doing a few short bursts of intense exercise as the day goes by may be beneficial.” The results don’t mean that those of us who exercise should quit and substitute a quick sprint or two, Stamatakis added. They also show correlations but not whether VILPA directly causes cancer cases to drop, or how it might protect against cancer. Changes in our fitness, immune systems and bodily inflammation as a result of the activity probably play a role, Stamatakis said. “The take-home message is that moving more at a higher intensity during everyday living may be a good alternative to structured exercise,” he said, “and may reduce cancer risk in the long term.” Do you have a fitness question? Email YourMove@washpost.com and we may answer your question in a future column. Sign up for the Well+Being newsletter, your source of expert advice and simple tips to help you live well every day Read more from Well+Being Well+Being shares news and advice for living well every day. Sign up for our newsletter to get tips directly in your inbox.