Most of us know that exercise is good and important and yet not all exercise regularly. Question is why? Some possible reasons: laziness, making excuse (“No time la” or “I am too busy la”), procrastinate (“Next week first la”), lack of motivation (“No mood la”).


Actually, me too also got some of the above problems but what motivates me is I do as my hobby 🙂 Example, I have always to play football every Sunday evening. Not that I like to exercise but because I like this sports so such that when I play this sport, I am exercising 🙂

So goes with my weekly yoga and body-building session. I gotta use the fitness membership which I have signed up. For body-building, I want to do it because I want to gain weight as I am slightly under-weight. And for Yoga helps me to stretches my body which I feel good after doing that. When I search more, I found tonnes of benefits from doing yoga, example increase flexibility, better breathing, stress reduction, build core muscle and more.

Physical Activity and Cancer – What is the relationship between physical activity and colon cancer risk? (Source)

Colorectal cancer has been one of the most extensively studied cancers in relation to physical activity, with more than 50 studies examining this association. Many studies in the United States and around the world have consistently found that adults who increase their physical activity, either in intensity, duration, or frequency, can reduce their risk of developing colon cancer by 30 to 40 percent relative to those who are sedentary regardless of body mass index (BMI), with the greatest risk reduction seen among those who are most active (3–7). The magnitude of the protective effect appears greatest with high-intensity activity, although the optimal levels and duration of exercise are still difficult to determine due to differences between studies, making comparisons difficult. It is estimated that 30 to 60 minutes of moderate to vigorous physical activity per day is needed to protect against colon cancer (6, 7). It is not yet clear at this time whether physical activity has a protective effect for rectal cancer, adenomas, or polyp recurrence(3).

Physical activity most likely influences the development of colon cancer in multiple ways. Physical activity may protect against colon cancer and tumor development through its role in energy balance, hormone metabolism, insulin regulation, and by decreasing the time the colon is exposed to potential carcinogens. Physical activity has also been found to alter a number of inflammatory and immune factors, some of which may influence colon cancer risk.

Not matter what exercise we do, be it football, yoga or body-building, generally two things happen: we sweat much and drink much water. I need to admit that I don’t drink enough water daily. For some, drinking enough plain water everyday is not their habit too. Perhaps because of it lack of taste 🙂 But it is funny how after a good workout or some badminton matches, suddenly plain water became our favorite drink 🙂

When we drink enough pure quality waters, the benefits are enormous. This is how Dr. F. Batmanghelidj puts it, “Water is the basis of all life and that includes your body. Your muscles that move your body are 75% water; your blood that transport nutrients is 82% water; your lungs that provide your oxygen are 90% water; your brain that is the control center of your body is 76% water; even your bones are 25% water.”

Next to oxygen, water is the most essential substance for human life.” Dr. Larry Wilson

Here are some of its benefits:

  • Detoxification – This is through the urine and through the kidneys.
  • Improves bowel function
  • Improves your mental abilities and reduce tiredness – When I am tried and sleepy, drink more water helps me to be more fresh

A word of caution – Don’t over drink water! Drinking too much water can kill!. So, how much to drink? Below is the tips from Karen McCarthy @ livestrong.com:

“Experts generally suggest drinking between six and eight 8-ounce glasses of water every day. According to Cleveland Clinic, looking at the color of your urine can help you determine how much water you need. To stay healthy and hydrated, it should be a very pale yellow, like the color of straw. If it becomes completely clear, you may be drinking too much. If it’s yellow, you need to drink a little more.”

Now back to the benefits of sweating. Why Sweating Is Important? (by Dr. Mercola)

  • Maintain proper temperature and keep you from overheating
  • Expel toxins, which supports proper immune function and helps prevent diseases related to toxic overload
  • Kill viruses and bacteria that cannot survive in temperatures above 98.6 degrees Fahrenheit
  • Clean the pores, which will help eliminate blackheads and acne

In general, exercise also gives you good mood. When we exercise, these two good brain chemicals will be produced: endorphin and serotonin. Endorphin serves as natural pain killer while serotonin serves as the natural mood enhancer.


A word of caution – Take antioxidant supplement for free radical protection especially after you exercise TOO MUCH. For more explanation, I have found these articles Does Cardio Produce Free Radicals? and How much is too much?. For antioxidant supplement, I would recommend both Jia Hor Lingzhi and Yung Kien Pollen. Here is a research paper on why lingzhi / ganoderma is an excellent source of anti-oxidant.

Lastly, if you have not been exercising, I want to encourage you to find a sports as your hobby. But try to also find a sports that make you sweat a lot. In this way, you can enjoy the sport as hobby and at the same exercising. By the way you sweat much too while swimming 🙂