Want to Reduce the Risk of Prostrate Cancer? Practice Running Exercises

April 17, 2024 BusinessTrumpet

Are you aware that running can reduce your risk of death from prostrate cancer and can reduce or prevent enlargement of the prostrate? Yes, studies and research have continued to show and prove the benefits of running exercises and its impact on your prostrate health.

The Benefits of Running for Your Health

Enhanced cardiovascular health. Engaging in running or jogging is an excellent way to improve your cardiovascular fitness. Just 10 minutes of running daily can significantly reduce the risk of heart disease. Runners decrease their chances of heart disease-related death by 50%.

Additionally, running can lower your resting heart rate, which is a key indicator of overall health and fitness. A lower resting heart rate signifies a more efficient heartbeat.

Improved quality of sleep. Adequate sleep is crucial for overall health, as it allows your body to repair itself during rest. However, it is advisable to avoid running too close to bedtime, as it may disrupt your sleep. Aerobic exercise, such as running, releases endorphins that can help alleviate pain and stress, potentially affecting your sleep patterns.

Enhanced joint and back health. Research on marathon runners has shown a lower incidence of arthritis compared to non-runners. Running can have positive effects on both knee and back health, reducing the likelihood of age-related back issues.

Boosted memory. Running can have a positive impact on both short-term and long-term brain function. Aerobic exercise, like running, increases heart rate and induces sweating, which can lead to an increase in the size of the hippocampus, the brain region responsible for memory and learning.

Reduced risk of colds. Engaging in a 30-minute run when feeling under the weather can stimulate the immune system and aid in recovery. Regular aerobic exercise, such as running at least five days a week, can decrease the likelihood of upper respiratory infections by 43%.

Running is often pursued by individuals seeking an uplifted state of mind and increased vitality. Engaging in this physical activity not only enhances one’s mood, but also improves focus, and ultimately enhances the overall quality of life. It is worth noting that the phenomenon known as “runner’s high” is indeed a genuine experience.

Running is Good for Prostrate health

According to an article published on Web MD, engaging in regular exercise can significantly reduce the risk of death from prostate cancer in men. A collaborative study conducted by researchers at the Harvard School of Public Health and the University of California-San Francisco analyzed the data of nearly 3,000 men diagnosed with non-metastatic prostate cancer over a span of 18 years.

During the study, the participants documented their weekly exercise routines, which included activities like running, swimming, cycling, and outdoor work. The findings revealed that men who walked at a “normal to brisk pace” for 90 minutes per week had a 46 percent lower risk of mortality from any cause.

Stacey Kenfield, the author of the study, emphasized the importance of incorporating physical activity into daily routines to reduce the progression of prostate cancer after diagnosis.

Another study published in the journal Medicine & Science in Sports & Exercise (MSSE) discovered that men who ran at a speed faster than 4.5 meters per second had a 32 percent lower risk of developing an enlarged prostate compared to those who ran at a speed less than three meters per second.

Furthermore, the men who engaged in the longest duration of training had a 33 percent lower risk of developing an enlarged prostate compared to those who trained for fewer hours.

The researchers concluded that their findings contribute to the growing body of evidence supporting the notion that greater exercise doses and intensities than currently recommended yield significant health benefits.

Setting Goals for Running Success

Maintaining a running goal is crucial for staying dedicated to your fitness journey. It is important to establish realistic and specific goals that can be measured. If running a marathon seems overwhelming, consider participating in a 5K road race instead. Here are some valuable tips to help you achieve success:

Develop a well-structured plan and maintain consistency in following it.
Create a routine that is feasible and can be adhered to consistently.
Begin with a combination of running and walking to gradually build endurance.
Incorporate other forms of exercise into your running program to add variety.
Join a local running club or find a running buddy to stay motivated and accountable.
Prior to initiating a running plan, consult with your doctor, especially if you have any medical conditions or have been inactive for a prolonged period. Your doctor will assist you in designing a running program that is suitable for your body and mind, without causing excessive strain.

Tips for a Healthy Running Experience

To optimize the outcomes of your running program, consider the following suggestions:

Maintain a balanced and nutritious diet to support your running routine.
Avoid running immediately after a meal to prevent discomfort.
Stay hydrated by drinking an ample amount of water before, during, and after your run.
Keep your music volume at a moderate level to remain alert and aware of your surroundings.
If running early in the morning or late in the evening, wear reflective clothing for visibility.
Inform someone about your running route and estimated return time for safety purposes.
Avoid running in isolated or unsafe areas to minimize potential risks.
Take regular breaks during your run to allow your body to rest and recover.
If you sustain an injury while running, cease running and seek immediate medical attention.
SOURCE: WebMD

Here are some essential guidelines for beginners:

1. Prioritize a check-up with your doctor before starting a running program, especially if you are over 40 years old, overweight, have a chronic illness, or have been inactive for a long time.
2. Pre-exercise screening is crucial to identify any medical conditions that may increase the risk of health problems during physical activity. Use the pre-exercise screening tool and discuss it with your doctor or exercise professional.
3. Begin with brisk walking and aim for 30 minutes per session. Allow yourself a minimum of 8 to 12 weeks to gradually progress to regular running. Increase your jogging time with each session and alternate between walking and jogging.
4. Always warm up and stretch thoroughly before heading out. After your run, cool down your body with light stretches.
5. Stay hydrated by carrying a water bottle with you during your run. Drink plenty of water before, during, and after any physical activity.
6. Incorporate at least 2 complete rest days per week to prevent overtraining and potential injuries. Consider engaging in low-impact activities like swimming at least once a week.
7. Plan your running route wisely. Whenever possible, choose flat and grassy areas to minimize the risk of injury compared to hard or loose surfaces like sand.
8. Avoid running near roads, especially if you have pre-existing conditions like asthma. Vehicle exhaust fumes can increase the likelihood of cardiovascular and respiratory issues.
9. Schedule your runs during non-peak hours to reduce exposure to air pollution from motor vehicles. Ideally, opt for early morning or evening runs.
10. Wear moisture-wicking clothing that keeps sweat away from your skin. Dress in layers for your upper body, allowing you to remove or add layers as needed. 1
11. Protect exposed skin areas by applying sunscreen with SPF 50+.
12. Purchase appropriate running shoes that provide proper support and cushioning for your feet.

Considerations for selecting running and jogging shoes Factors to take into account when choosing running shoes include:

1. Avoid wearing your old sneakers as they may not provide proper support and can lead to injuries.
2. Look for running shoes that are flexible, comfortable, and have shock-absorbing material in the heel.
3. Ensure that the fit is not too tight, as your foot will naturally expand upon impact with the ground.
4. When purchasing the shoes, wear the socks you plan to wear while running to ensure the right fit.
5. It is advisable to have your shoes professionally fitted to ensure optimal comfort and support.
6. Visit a local running store to discuss your preferences and previous shoe experiences.
7. Getting your shoe size measured is crucial for finding the right fit.
8. Try on multiple pairs of shoes to assess their feel and comfort.

Tips for maintaining health and safety while running and jogging Here are some suggestions to keep in mind:

1. Maintain a healthy, well-balanced diet to support your running routine.
2. Avoid eating immediately before going for a run to prevent discomfort.
3. Refrain from running during the hottest part of the day in summer to avoid heat-related issues.
4. Stay hydrated by drinking plenty of water before, during, and after your run.
5. Carry your mobile phone with you for emergencies or to stay connected.
6. If using headphones, keep the volume at a moderate level to remain alert and aware of your surroundings.
7. Wear reflective materials if running in low-light conditions, such as early morning or at night.
8. Inform someone about your running route and estimated return time for safety purposes.
9. Choose well-lit and populated routes, avoiding isolated and potentially dangerous areas.
10. If you sustain an injury while running, stop immediately and seek medical advice.