Reducing the risk of cancer death may be as simple as taking brief breaks for physical activity throughout the day, according to a new observational study.
The study found that participants who regularly interrupted prolonged sitting with physical activity had a lower risk of cancer death. This adds to growing evidence that prolonged sedentary behavior is an independent health risk, suggesting that long, uninterrupted periods of sitting are associated with a higher risk of cancer mortality.
The researchers monitored 91,292 volunteer participants in the U.K. who wore movement-tracking devices on their wrists for seven days to track their sedentary habits. The scientists followed the volunteers' health outcomes over the course of about 12 years.
The study revealed that each additional hour per day of prolonged sedentary behavior was associated with a 10% higher risk of cancer death. Replacing one hour of sitting each day with light activity was associated with a 12% lower risk of cancer death, while replacing 30 minutes with moderate activity was linked to an 8% lower risk.
Even small amounts of physical activity can make a difference, the researchers found. Replacing just five minutes with vigorous activity was associated with a 22% lower risk of cancer death. The study classified light physical activity as walking at a low speed and performing household chores, such as ironing a shirt or washing dishes.
The findings should be interpreted with caution, the researchers noted, because the study cannot prove causality and the volunteers may not represent the wider population. However, the results suggest that breaking up sitting with regular movement may provide measurable health benefits.
Experts say that simple lifestyle strategies can be highly effective at reducing cancer-death risk. They recommend standing and moving every 30 to 60 minutes, taking short walking breaks, including after meals, using the stairs, and incorporating light activity throughout the day.
Combined with regular exercise, maintaining a healthy weight, limiting alcohol, not smoking, and staying current with recommended cancer screening, these habits can help reduce the risk of breast cancer and other chronic diseases, experts advise.
