People could potentially cut their risk of developing cancer by keeping their activity levels above certain limits and their waistline under specific measurements. A new study highlighted the incredible power of this combination that could slash cancer risk by 15%.
Specifically, the study suggested keeping waist circumference under 88cm for women and 102cm for men, according to the World Health Organisation (WHO) guidelines. On the activity side, the WHO suggests 150 to 300 minutes of moderate activity like brisk walking per week or at least 75 minutes of vigorous exercise like aerobics per week.
To measure your waist circumference, use a flexible measuring tape and wrap it around your abdomen, roughly at the midpoint between the top of your hip bone and the bottom of your ribs. For most people this will likely be just slightly above their belly button.
Exhale normally before taking the measure and ensure the tape measure is parallel to the floor. Don’t pull too tight though, the Heart Foundation recommends being able to stick one finger between your waist and the tape measure.
The study revealed that people who were over the WHO guidelines on waist circumference had a total of 11% higher risk of cancer. This increased risk wasn’t swayed even if they met the physical active requirements.
On the other hand, people that weren’t physically active were 4% more likely to develop cancer. This was regardless if they kept their waist measurements under the guidelines.
Avoiding both guidelines saw participants being 15% more likely to develop cancer and stringently sticking to both provided an equal cut in cancer risk. The study, published in the British Journal of Sports Medicine, followed over 315,000 UK Biobank participants who self-reported on how they stuck to the guidelines over 11 years.
The World Cancer Research Fund and the German Research Foundation joined forces for the world-first study. Dr Helen Croker, Assistant Director of Research and Policy at World Cancer Research Fund, said: “This is a particularly noteworthy study as it is the first to examine the independent and combined impact of waist circumference and physical activity levels.”
She noted that the results highlight just how important it is to have a holistic, all-around approach to your health instead of hinging all your hopes on one factor. The doctor recommended: “People can start by making small, sustainable changes like incorporating regular movement into daily routines or choosing healthier food options.
“These gradual adjustments can add up to a big difference over time.” Principal Investigator Professor Michael Leitzmann, echoed this adding: “This research reinforces the importance of practical, achievable lifestyle changes that can have a meaningful impact on health over time.”
These two factors can also help control or even lower your risk of other devastating conditions like diabetes, however guidelines may shift depending on what your focus is. Diabetes UK recommends people keep their waist circumference less than 80cm for women and under 94cm for men.