If you can avoid heart disease and cancer, chances are you will enjoy longevity.
That’s because these illnesses are by far the biggest killers in the U.S. Just over 43% of Americans die from heart disease or cancer. They take more lives than all other medical conditions combined.
The ways to prevent heart disease are well known: Keep your weight, blood pressure, and bad cholesterol under control. Eat healthy. Exercise regularly.
It’s less clear how you can prevent cancer.
Not smoking is clearly the most controllable risk factor. But beyond that, researchers have not found preventive measures that have anything more than a marginal effect.
Now, a new study shows that one of the best ways to prevent heart disease also dramatically lowers the chances you’ll get cancer.
Researchers at the University of Texas MD Anderson Cancer Center analyzed exercise data on 8,002 adults.
The study found that subjects who spent the least amount of time being active had a 52% higher risk of dying from cancer.
The researchers calculated what happens if you replace a half hour of sedentary time each day with a half hour of exercise. They found:
- An 8% lower risk of dying from cancer with light exercise, such as walking.
- A 31% lower risk with moderate to vigorous activity, such as bicycling.
The researchers said their findings show that “adults should sit less and move more to promote longevity.”
The Best Way to Exercise
The study authors found that any activity is better than none. Walking, cycling, yoga…any form of movement contributes to health and a longer life.
But many people complain they don’t have time to exercise. High-intensity interval training (HIIT) gives you a great workout in less than 20 minutes a day.
In addition to slashing cancer risk, it works better than steady-state cardio like jogging or biking to improve heart strength, circulation, lung capacity, and overall fitness.
And it can improve insulin resistance and lower blood pressure better than any other type of exercise. 
HIIT is adaptable to many activities. You can run, cycle, swim, do calisthenics, or use a rowing, stair climber, or elliptical machine.
Warm up for three to five minutes doing your chosen form of exercise slowly.
Then do the exercise at the highest intensity you can for the next minute.
Slow down for a minute or two to catch your breath. Then go hard again for another minute.
Repeat this process five to seven times. Afterward, do the activity slowly for at least two minutes to cool down.
The idea is to push your body for a brief burst, and then allow it to recover.
Heart disease and cancer are the two biggest threats to your life. Now you know the best way to increase the odds that you’ll be able to avoid them and enjoy a long, healthy life.
Editor’s Note: If you’re worried about cancer, you need to read our monthly journal, Independent Healing. It’s your best source for unbiased, evidence-based medical advice. Discover The Cancer Kill Code. It’s a secret natural trigger that detonates cancer’s self-destruct button.
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