Swedish research suggests that an annual increase of 3% in cardiorespiratory fitness is particularly beneficial.
Engaging in additional jogging, cycling, or swimming may lead to a significant reduction of up to 35% in the risk of prostate cancer for men, according to a study. The research indicates that enhancing cardiorespiratory fitness by a mere 3% within a year is associated with a notably lower likelihood of developing the disease. As a result of these findings, the researchers advocate for men to elevate their fitness levels as a proactive measure to reduce the risk of prostate cancer.
“The more intense the activity, the less need for duration and frequency,” stated Dr. Kate Bolam, co-author of the study from the Swedish School of Sport and Health Sciences in Stockholm. She added, “Additionally, engaging more muscles provides a greater aerobic challenge to the cardiovascular system. Therefore, activities involving the lower body—such as brisk walking, jogging, hiking, activities requiring minimal conversation while performing—or those incorporating both arms and legs are recommended for a more substantial impact.”
“The key is to consistently challenge your cardiovascular system, prompting improvement to meet the demands placed on it. It could be as simple as line dancing if it elevates your heart rate and you find it enjoyable,” remarked Dr. Bolam. The study did not explicitly outline how to achieve a 3% increase in cardiorespiratory fitness. However, Bolam suggested, “Consider activities that you find enjoyable, which elevate your heart rate, and incorporate them into your weekly routine.”
Examining data on the physical activity levels, height, body mass index (BMI), lifestyle, perceived health, and results from a minimum of two cardiorespiratory fitness tests, a Swedish study involved 57,652 men. The annual measurements of cardiorespiratory fitness were based on the amount of oxygen the body consumed during maximal exercise. The men were categorized into groups depending on whether this fitness measure increased by 3%, remained constant, or decreased by 3% annually.