You don’t need a gym membership or expensive equipment to lower your cancer risk. Research shows that **regular, moderate physical activity** helps prevent several cancers — including breast, colon, lung, and endometrial cancer.
Why physical activity lowers cancer risk
Studies show that exercise helps by:
- regulating hormones (estrogen, insulin)
- reducing inflammation
- improving immune system function
- maintaining healthy weight
- improving gut health
Safe & Easy Activities You Can Do in Zamboanga
1. Walking (Pinakasafe, Pinakamadali)
Best for: all ages, including seniors
Where: Paseo del Mar, Cawa-Cawa, Pasonanca, around barangays
Goal: 20–30 minutes daily
2. Light Stretching & Flexibility Exercises
Reduces muscle stiffness, improves posture, and increases circulation.
Examples: neck rolls, shoulder circles, hamstring stretches.
3. Low-Impact Aerobics or Dancing
Zumba, TikTok dance routines, or simple dancing at home.
Benefits: improves heart health and burns calories.
4. Household Activities
Yes — everyday chores count!
- gardening
- cleaning
- cooking
- planting okra/malunggay/eggplant
5. Biking (Regular or Stationary Bike)
Improves stamina without stressing the joints.
Safe areas: Ayala loop, Pasonanca Park, or stationary biking at home.
6. Swimming (If available)
Very gentle on joints and great for heart health.
Where: some Zamboanga resorts or private pools.
Activities to Avoid If You’re a Beginner
- heavy weightlifting
- long-distance running in extreme heat
- contact sports (basketball, boxing)
- sudden high-intensity workouts
How much activity do you really need?
For cancer prevention, studies recommend:
- 150 minutes/week of moderate activity (walking, biking), or
- 75 minutes/week of vigorous activity
This can be as simple as 30 minutes of walking, 5 days a week.
Tips to Stay Safe
- Start slow, increase gradually
- Stay hydrated (especially in hot Zamboanga weather)
- Avoid walking under direct 12–3 PM sunlight
- Wear comfortable shoes
- Stop if dizzy, short of breath, or in pain
Who should consult a doctor first?
- people with heart or lung disease
- those with mobility issues
- individuals with chronic pain
- anyone recovering from major surgery
Final message
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This article is for general education only.