Today’s flex: lean muscle mass reduces risk of cancer

Research suggests a connection between higher body fat and an increased risk of developing cancer. So, what does this mean for you?

Here's the good news: focusing on building lean muscle mass through strength training and a balanced diet rich in protein may help lower your cancer risk. Strength training not only helps with muscle growth but also boasts significant longevity benefits.

In fact, a recent study showed that people with higher muscle mass and those who engaged in strength training had a 23% lower risk of early death and a 31% reduction in cancer-related deaths.

There's more! Excess fat tissue produces hormones like estrogen, which can play a role in certain cancers. Research also suggests that having more muscle mass can be beneficial for cancer patients. It can improve their ability to tolerate cancer treatment side effects and potentially even improve their overall prognosis.

If you’re new to strength training, no worries - we all were a beginner at some point! Start with bodyweight exercises. These are a great option for beginners because they require no equipment and can be done almost anywhere. Examples include squats, lunges, push-ups, rows, and planks. As you progress, you can incorporate weights like dumbbells, kettlebells, or resistance bands to add intensity to your workouts.

Here's a simple bodyweight workout routine you can try 2-3 times a week:

• Squats: 3 sets of 10-12 repetitions

• Lunges: 3 sets of 10 repetitions per leg

• Push-ups (modified if needed on knees): 3 sets of as many repetitions as possible

• Rows (using a chair or table): 3 sets of 10-12 repetitions

• Plank: 3 sets of holding for 30-60 seconds

It's important to focus on proper form during exercises to avoid injury. If you're unsure about how to do a particular exercise, it's wise to consult a certified personal trainer for guidance, and always speak to your primary physician before starting an exercise program!