Just 4 Minutes of Hoovering Can Reduce Cancer Risk, Study Finds

Your Daily Chores Can Help Reduce Cancer Risk

A new study has found that just 4.5 minutes of vigorous activity a day can significantly reduce the risk of cancer. This means that you don't have to hit the gym or go for a run – the activity can be done during your daily tasks that make you huff and puff. The University of Sydney led the study, which revealed that 4.5 minutes of heart-pumping activity can reduce the risk of some cancers by up to 32%. Even just 3.5 minutes of daily vigorous activity is associated with an 18% reduction in cancer risk.

VILPA: The Key to Reducing Cancer Risk

Known as "vigorous intermittent lifestyle physical activity" (VILPA), this type of activity can help lower cancer risk. These activities include energetic vacuuming, vigorous scrubbing, power walking, and running up and down the stairs. Researchers encourage increasing the intensity of everyday tasks, such as household chores, to offset the negative consequences of avoiding exercise.

Scientists in Sweden Confirm Link Between Fitness and Cancer Risk

Scientists in Sweden have also found that staying fit can cut cancer risk by nearly half. Data from a million men showed that maintaining good cardiovascular health during the ages of 16 and 25 can lower the risk of neck, throat, stomach, pancreas, liver, bowel, kidney, or lung tumors later in life. Lung cancer risk was up to 42% lower in those who exercied compared to those who spent more time being sedentary.

Easy Chores to Get Your Heart Rate Up

You can make your daily chores more vigorous to increase your heart rate and get the benefits of exercise. Here are some examples:

Lift & Stretch

Dust elimination is a vigorous activity that engages multiple muscle groups. Reach up on your tiptoes while dusting high shelves and squat down low instead of bending over to work your legs and glutes. Try to move quickly to break a sweat.

Stair Gait

Instead of carrying everything in one trip, make several trips up and down the stairs. Carrying heavier items will make your heart, lungs, and legs work harder.

Get Scrubbing

When cleaning the floors and windows or tackling stubborn limescale, put some vigor into your scrubbing. Your heart rate will increase, and you'll engage your arms and upper body muscles. Keep the pressure on the surfaces for a more intense workout.

Stride 'n' Vac

Make vacuuming a workout by pushing the vacuum cleaner around with lunging forward movements. Drop your back knee to the ground as you push, working your quads and hamstrings.

Squat the Lot: Four Easy Moves

If you want more exercise after your chores, try these four easy moves that will get your heart rate up:

• Squat Jump: Tones and builds muscles in the lower body, particularly the glutes, quads, and hamstrings.
• Burpees: A full-body, bodyweight exercise that raises your heart rate.
• Jumping Jacks: Simple and effective exercise for increased heart rate.
• High Knees: Engages your core and elevates your heart rate.

It's great news for Brits, as this research shows that even short bursts of activity during everyday tasks can have a positive impact on health. So why not start incorporating some heart-pumping moments into your daily routine?