A new study published in the International Journal of Behavioral Nutrition and Physical Activity has found out which type and intensity of physical activity reduces the risk of cancer by a third.

A systematic review of epidemiological studies found that regular muscle strengthening and aerobic activities can reduce cancer mortality.

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Squats, rowing, planks, and weight training can reduce the risk of cancer death by 14 percent. Combining these exercises with aerobic activities can reduce mortality by up to 28 percent.

Physical activity in general, according to epidemiological research based on demographic data, has been shown to lower the risk of endometrial, stomach, throat, kidney, and bladder cancers in women.

According to the EPM-UNIFESP study, muscle strengthening exercises can help reduce the risk of kidney cancer by 26%. Due to the small number of studies, there were no statistically significant correlations between muscle strengthening exercises and tumours primarily located in the colon, prostate, lung, pancreas, bladder, oesophagus, and rectum, as well as melanoma, multiple myeloma, lymphoma, leukaemia, and digestive system cancers.

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Additionally, the study corroborated the World Health Organization’s (WHO) recommendations for adults regarding regular aerobic exercise: 150-300 minutes per week of moderate-intensity, 75-150 minutes of vigorous exercise, or an equivalent combination. Additionally, the WHO recommends twice-weekly strength exercises.

The researchers analysed 12 studies involving 11 cohorts and a control case, involving a total of 1,297,620 participants who were followed for 6 to 25 years.

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Strength training twice a week, the analysis concluded, may help protect against cancer.

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