We've got great news for you, especially if you're among the more than 2 million American men (16 million worldwide) who have survived prostate cancer: Break a sweat for just 90 minutes a week and you'll boost your chances of living even longer.
Four years after diagnosis, men who racked up 90 minutes a week of vigorous activity -- brisk biking, jogging, swimming, playing singles tennis, doing yard work -- had a 35% lower risk of dying from prostate cancer than inactive men. That's not all. That same 90 minutes gives you survivors a 33% better chance of giving all diseases a kick in the pants, not just prostate cancer.
More activity is even better. Bump up your workout time to 180 minutes and you'll cut your risk of dying from prostate cancer by 61% and from all causes by nearly 50%.
You don't have to pedal through the French Alps like Lance Armstrong to see benefits of exercising. Start smart; moderate activity protects, too. Work up to walking an hour, 7 days a week, which can increase survival by 48%. Then, pick up your pace: Normal is better than easy, and intense or brisk is best of all. Why? Physical activity lowers inflammation and strengthens your immune system, so you're better at fighting disease. Activity also sets off a protective chain reaction that regulates insulin-like growth factor 1, which in turn delays the progression of cell growth and cancer.
So, move it. You'll live longer, feel stronger, and look younger.