Could the way you walk make a difference to your prostate cancer?

A study suggests it might be. Researchers found that men diagnosed with localized prostate cancer who walked briskly for at least 3 hours a week had a significantly lower chance of their cancer progressing.

And gentlemen, that’s briskly.

This study involved over 1,400 men with prostate cancer with a median age in their early sixties. These men were not a select legion of marathon runners, they were ordinary men like most of you reading this article. Many of the participants simply added brisk walking to their routine. The pace made all the difference. Those who walked at a brisk speed for 3 or more hours each week had a staggering 57% lower rate of cancer progression compared to those who strolled leisurely for less than 3 hours.

Let’s put this into perspective: How many of you would spend a fortune to lower the chances of your prostate cancer growing by 57%? That’s a massive return for something as simple as walking faster.

Remarkably, even without engaging in other strenuous activities, brisk walking alone provided significant protection. Does this mean you can abandon the gym and other exercises to just walk fast? Absolutely not. On the contrary, alongside your resistance and cardio routines, I urge you to incorporate brisk walking into your daily life. Walk with purpose, almost as if you’re in a hurry. The added benefit? You’ll accomplish more in less time, all while fighting cancer.

The researchers considered factors like age, diet, and medical history, but the link between brisk walking and reduced prostate cancer progression stood out. About 24% of participants were lost to follow-up, though they did not differ significantly from those who remained in the study, suggesting that the results remain robust despite this dropout rate.

Walking pace was associated with decreased risk of progression independent of duration! Walking duration was not associated with risk of progression. So the pace is the most important element.

So, why does brisk walking make such a difference? It alters the body’s insulin levels, diminishes insulin resistance, and affects critical growth factors (lowering bioavailable IGF-1 and boosting adiponectin levels) which can hinder cancer cell growth. Additionally, brisk walking reduces inflammation, a key player in the progression of prostate cancer. These changes create an environment less favorable to cancer advancement, offering men a powerful tool in their fight against the disease, which (as with everything I recommend to my clients) gives them extra side-benefits, not side-effects!

Time to invest in some good athletic sneakers, lace up, and commute to your daily jobs and tasks on foot, and in a hurry! And if you’re already walking everywhere, just remember: the faster you walk, the more powerful the benefits.

Time to lace up!

If you want more free evidence-based lifestyle strategies for dealing with prostate cancer, my newsletter has that.

A great way to start taking control of your health is by joining my Prostate Cancer Health Coaching and Support Group. Apart from a plan and structure that will keep you consistent, you will regularly touch base in a group with other men with prostate cancer using their lifestyle as a medicine, who will give you support, camaraderie, and push you forward. You do not have to handle it by yourself.

Or for direct help and someone to check in with, I also do 1-on-1 coaching (and you also get access to the group). I help men with prostate cancer put together exercise and nutrition plans that fit their situation, like the diagnosis, past treatments, side effects, any injuries, their schedule, energy levels, and everything else life throws at them. And most importantly, I help them find strategies to use their lifestyle as a medicine consistently.