Brain Cancer And Walking

Graphic design © HHH. Photo by Annie Spratt from Pixabay

In 2014, scientists found that walking was able to reduce risk of brain cancer.

Brain cancer mortality was lower by a striking 42.5 percent for the study group of 153,399 people who engaged regularly in vigorous walking or running exercises compared to those who didn’t or scarcely exercised.

Statistical scientist Paul Williams, at the Ernest Orlando Lawrence Berkeley National Laboratory studied a group of 150,000+ people who engaged in running and walking exercise, over the course of 10 years – and published his findings in the scientific journal Medicine & Science In Sports & Exercise. ^[1]

Walking has been associated with numerous other health benefits also, including cardiovascular health, lymphatic system health, positive mood and more.

Breathing fresh air is of course highly beneficial also – as opposed to indoor air, which can often contain numerous toxins.

Let’s get walking!

Walking for Cancer Risk Reduction: Key Findings

The large-scale study, published in JAMA Internal Medicine, examined the relationship between daily step count and cancer risk. Here are the key takeaways:

1. Overall Cancer Risk Reduction: The study found that accumulating more steps per day was associated with a lower risk of cancer. Specifically, for every 1,000 steps added, cancer risk decreased by 5%.

2. Optimal Step Count: The most significant benefits were observed at around 10,000 steps per day. At this level, participants saw a 46% lower risk of cancer compared to the least active group (averaging about 3,500 steps daily).

3. Intensity Matters: The pace of walking also played a role. Those who walked at a faster pace (defined as over 40 steps per minute) saw additional risk reduction benefits.

4. Specific Cancer Types: The study found particularly strong associations between increased step counts and reduced risk for certain cancers, including:
• Breast cancer
• Endometrial cancer
• Colon cancer
• Liver cancer
• Lung cancer

5. Accessibility: The researchers emphasized that walking is a low-cost, accessible form of physical activity that can be easily incorporated into daily routines.

6. Mechanism: While the exact mechanisms aren’t fully understood, it’s believed that walking may reduce cancer risk by helping maintain a healthy weight, reducing inflammation, and improving insulin sensitivity.

This study provides compelling evidence for the potential of walking as a simple yet effective strategy for cancer risk reduction. However, it’s important to note that while walking can significantly lower risk, it doesn’t guarantee cancer prevention. A holistic approach to health, including a balanced diet and regular medical check-ups, remains crucial.

Note: For many people, it should not be a problem to just commence the practice of walking and getting into the habit of taking a brisk walk, several times per week. However it is generally advised to consult with your physician before commencing an exercise program to be sure it’s right for you; so if you have pre-existing conditions or are concerned about potential adverse effects of vigorous exercise, please check with your doc / healthcare provider. If you are seriously out of condition, “start small” and gradually build up your pace and distance.

Further Health Benefits of Walking

Improved Cognitive Function

Walking has been shown to have significant benefits for brain health:

• Enhanced Memory: Regular walking can increase the size of the hippocampus, the brain area responsible for memory formation.

• Reduced Risk of Dementia: A study in the Journal of Alzheimer’s Disease found that walking 8,900 steps a day was associated with a 50% lower risk of dementia.

• Increased Creativity: Walking, especially outdoors, can boost creative thinking and problem-solving abilities.

Better Digestive Health

Walking can positively impact your digestive system:

• Improved Bowel Movements: Regular walking can help prevent constipation and promote healthy digestion.

• Reduced Risk of Colon Cancer: Studies suggest that walking can lower the risk of colon cancer by up to 20%.

Enhanced Immune Function

Walking can boost your body’s defense mechanisms:

• Increased White Blood Cells: Moderate exercise like walking can increase the production of immune cells.

• Reduced Inflammation: Regular walking has been shown to decrease markers of inflammation in the body.

Improved Bone Health

Walking is beneficial for maintaining strong bones:

• Increased Bone Density: Weight-bearing exercise like walking can help prevent osteoporosis.

• Reduced Risk of Fractures: Regular walking can improve balance and coordination, reducing the risk of falls and fractures.

Better Sleep Quality

Walking can contribute to improved sleep patterns:

• Faster Sleep Onset: Regular walkers often report falling asleep more quickly.

• Improved Sleep Duration: Walking can help regulate your body’s circadian rhythm, leading to longer, more restful sleep.

Enhanced Respiratory Function

Walking can improve your lung capacity and overall respiratory health:

• Increased Lung Capacity: Regular walking can improve your lung’s ability to take in and use oxygen.

• Reduced Risk of Respiratory Diseases: Walking may lower the risk of developing chronic obstructive pulmonary disease (COPD).

Better Sexual Health

Walking can positively impact sexual function:

• Improved Erectile Function: Men who walk regularly report better erectile function.

• Enhanced Libido: Walking can increase blood flow and improve overall sexual health in both men and women.

Skin Health

Walking can contribute to healthier skin:

• Increased Circulation: Walking improves blood flow, delivering more nutrients and oxygen to the skin.

• Stress Reduction: By reducing stress, walking can help prevent stress-related skin conditions.

Social Benefits

Walking can have positive social impacts:

• Increased Social Connections: Walking with friends or in groups can improve social bonds and reduce feelings of isolation.

• Community Engagement: Regular walks in your neighborhood can increase your sense of community and local awareness.

Environmental Benefits

Choosing to walk more can have positive environmental impacts:

• Reduced Pollution: Walking instead of driving for short trips can reduce air pollution.

• Increased Environmental Awareness: Regular walks in nature can foster a greater appreciation for the environment and motivate eco-friendly behaviors.

By incorporating regular walking into your routine, you can access these wide-ranging health benefits, contributing to improved overall well-being and quality of life.

Learn more surprising health benefits of walking.