What Can You Do?

It’s all very well and good knowing this data, but how does it help you?

First up, just get fitter.

It sounds obvious, but if you’re a complete fitness newbie, simply getting to the gym a few times per week, taking up a sport or even going for the odd walk can help.

The study assessed purely cardio fitness, so whether anaerobic training or weightlifting provides any long term benefits is up for discussion. However, weight training, when performed at a high intensity most certainly increases cardiovascular fitness too.

So if you’re more a fan of pumping iron than pounding the treadmill, lifting weights should help you, but you may want to add in some cardio too, or switch one or two of your lifting sessions each week to a circuit style weights workout.

Small improvements are great, and when starting out on a training plan you need to make achievable short term goals and look to get just a little better each workout. Too many folks hit a wall though, and aren't prepared to push themselves that one step further. This is critical for putting yourself in the best position possible to fight disease though.

Managed to shave five seconds off your 3 mile run PB last session? Look to get another five seconds off this session.

Played two 45 minute games of squash last week? Make it three this week.

Average speed of 15 miles per hour on your weekly bike ride – make it 16 miles per hour next time out.

You don’t need to go mad, but keep pushing for fitness improvements to make you stronger and healthier.

Diet

When losing weight, diet is as important as training, and it’s no different with your general health, disease fighting abilities, and staving off cancer.

While you’ll get different opinions depending on who you talk to with regard to cancer fighting nutrition, there are certain dietary aspects that almost everyone agrees on:

• Avoid processed foods

• Limit trans fats (Which you’ll automatically do if you limit processed foods too)

• Keep your sugar consumption to a minimum, especially from sweets, cakes, chocolate, etc.

• Eat plenty of vegetables

• Ditto on lean meats and oily fish

• Get a variety of nutrient dense foods

• Keep your calorie intake in line with your goals. Too many calories equals fat gain, which increases cancer risk.

Genetics

Unfortunately, there is one aspect you can’t control – genetics. Your genes play a role in the likelihood of you developing cancer, and without sounding like the bearer of bad news, there is only so much you can do.

That being said, keeping fit (the fitter the better) and following a healthy diet and lifestyle can help you fight cancer, even years down the line.