A study published in the British Journal of Cancer involving 6800 ovarian cancer patients showed that people who did not exercise one year before the diagnosis of cancer were 22%~34% more likely to die of ovarian cancer disease than those who exercised regularly every week [5].
Uterine, ovarian, prostate, and testicular cancers have also been found to be associated with physical inactivity [6].
Therefore, Mutual Aid Jun is saying every time: It is recommended that ovarian cancer friends exercise regularly and exercise step by step.
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So do you know if cancer patients exercise in the morning or at night?
A study published in the journal SCI [2] recruited 56 healthy adults to find out whether there was a difference in the effects of exercise if it was done at different times. The results showed that the gain of exercise effect was different with different exercise time, and there were certain gender differences.
Cancer patients can also refer to the results of the study to exercise, and they may also get unexpected results!
01 Exercise to build muscle
Women: Arm training in the evening, legs in the morning Men: The same in the morning and evening
Studies [3] have found that cancer patients with more muscle have a better chance of survival, and the increase in skeletal muscle makes cancer patients' bodies stronger and better able to resist the invasion of cancer cells.
Although morning and evening exercise can improve the muscle function of the upper and lower limbs in both men and women, and improve physical fitness. However, choosing to exercise at night will be more helpful for women to improve upper limb muscle strength, strength, and muscular endurance, while choosing morning exercise will be more helpful for women to improve lower limb muscle strength, that is, women are most suitable for exercising their arms at night and their legs in the morning.
For men, there is not much difference in the effect of morning and evening exercise in improving muscle function, and morning and evening workouts are the same.
Recommended exercises: sit-ups, resistance training, squats, etc.
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Can all patients do these seemingly strenuous exercises?
No, ovarian cancer patients should still exercise at the corresponding exercise intensity according to their own conditions, and should not rashly challenge difficult training, otherwise it may backfire, and no fatigue and pain are the best state.
02 Exercise to lose fat
Women: Get up early to lose fat well Men: It's the same in the morning and evening
Overweight and obesity are important prognostic factors that must be guarded against. Exercise to lose weight can not only control your weight, but also strengthen your physical health.
Studies [2] have shown that both men and women can lose fat by exercising in the morning and at night. However, for women, morning exercise is more effective in reducing fat and can reduce fat content in the abdomen, buttocks and body. In men, the effect of exercise on fat loss is similar at different times.
Recommended Exercises:
Aerobic exercise such as running, brisk walking, yoga, Baduanjin, swimming, etc., aerobic exercise refers to the exercise in which oxygen participates in energy supply, and the exercise lasts for a long time and has a rhythm.
03 Exercise improves cardiovascular metabolism
Female: Exercise in the morning is good for blood pressure Male: Exercise in the evening is good for blood pressure
After cancer patients receive treatment, the body may have high blood pressure, dyslipidemia and cardiovascular death due to drug side effects and other reasons, and exercise is a good medicine to improve cardiovascular metabolism.
For women, exercise in the morning and evening can lower cholesterol, blood pressure, and improve arteriosclerosis, but exercise in the morning has a better effect on lowering blood pressure.
For men, exercising in the morning does not improve their cardiometabolism, but exercising at night can lower their systolic blood pressure.
Recommended Exercises:
Aerobic exercise can continuously burn fat, enhance cardiopulmonary function, and effectively promote the metabolism of the cardiovascular system. Cancer patients can moderately choose the above-mentioned aerobic exercises such as running, brisk walking, yoga, Baduanjin, and swimming if their physical condition allows.
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04 Exercise improves mood
Female: can improve mood, but the effect is not as good as that of malemale: Exercise at night to reduce fatigue
Cancer patients have a higher incidence of psychiatric symptoms such as anxiety and depression. Studies have found that the effect of exercise on mood is very significant in men, and exercise at any time can reduce men's nervousness, depression, anger, and confusion, improve mood disorders, and night exercise can also significantly reduce fatigue.
In contrast, the effect of exercise on women's mood is not as obvious as that of men, but choosing to exercise at night can also relieve women's nervousness and reduce mood disorders.
Exercise is recommended
Yoga, Pilates, tai chi, cycling.
05 Precautions for morning and evening exercise
During exercise, you should strengthen care to prevent falls, scratches, or damage to muscles, joints and other tissue systems due to excessive exercise, avoid sunlight or other strong light exposure during exercise, pay attention to keep warm, and prevent sweating and cold.
For cancer patients who have not recovered from postoperative wounds, have severe infection, high fever, poor general condition, and have severe heart, brain, kidney and other organ dysfunction, it is best to avoid exercise or follow the doctor's advice.
1. Pay attention to exercise in the morning
(1) Not too early. It is not advisable to get up too early in the morning exercise, especially for cancer patients with cardiovascular disease, and do not participate in sharp, large exercise activities during this time.
(2) It is best not to exercise on an empty stomach. It is almost impossible to maintain a blood sugar level that is conducive to exercise on an empty stomach, and it is easy to have gastrointestinal discomfort and low blood sugar problems.
Therefore, it is generally recommended to eat 1-2 hours before exercise, and if the interval between breakfast and exercise is short, it is necessary to ensure that you are not overfull during exercise. And if running on an empty stomach makes you feel comfortable, then it doesn't matter if you don't have low blood sugar.
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2. Pay attention to exercise at night
(1) Control the intensity of exercise. Excessive exercise at night can easily stimulate the nerves, resulting in difficulty falling asleep and affecting sleep quality. In addition, if the exercise intensity is too high, the body will not be able to bear it, and it may even hinder recovery for cancer patients.
(2) Choose the right time. If you are used to exercising after dinner, it is best to start 2 hours after meals and finish 1 hour before bedtime, so that it will not cause discomfort to the gastrointestinal tract and will not interfere with sleep.
It is important to note that no matter what exercise you do, you should do a good job of warming up and stretching before and after exercise.
06 Frequency of movement
Mijian Kopjun suggests:
Cancer patients should try to avoid a sedentary, sedentary lifestyle for a long time during the recovery period. If there is a chronic disease that limits mobility, the exercise time and intensity should be adjusted appropriately according to the doctor's guidance, but prolonged inactivity should be avoided.
summary
In general, if cancer patients want to lose fat, improve cardiovascular metabolism, and exercise lower limb muscles, it is better to exercise in the morning, and if they want to adjust their mood and exercise upper limb muscles, it will be better to do exercise in the evening.
Moving, one step closer to health, is also a major way for us to recover!
Warm reminder: The information involved in this article is intended to convey the cutting-edge medical information and research progress, and does not involve the recommendation of diagnosis and treatment plans.
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Editor in charge: Mijian Kepujun
Reference Sources:
[1] Moderate exercise can help cancer patients enhance their self-confidence-Xinhuanet
[2] Paul J Arciero etc,Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men,Front Physiol 2022 May 31;13:893783.
[3] Breast cancer patients fare better if they have muscle: Study - ABC News (go.com)
[4]Ｃhen Ｘ，Ｌu W，Ｇu K，et al. Weight change and its cor- relates among breast cancer surｖiｖors [J]. Ｎutr Ｃancer，2011，63（4）:53８-54８.
[5]刘晓荻.新闻点击[J].基础医学与临床,2018,38(01):12+19+31+36+41+46+56+68+73+79+86+92+97+111+117+122+127+131+140.DOI:10.16352/j.issn.1001-6325.2018.01.029
[6] Yu Changjiang, Wei Yong, Chen Peijie.Research progress on the dose-effect relationship between exercise prevention and treatment of exercise deficiency diseases[J].Chinese Journal of Sports Medicine,2003,(04):387-391.DOI:10.16038/j.1000-6710.2003.04.014