When it comes to cancer prevention, even a little physical activity goes a long way, a just-released study suggests.

Research published this week in the medical journal "The Lancet" indicates that as little as 15 minutes of exercise a day reduces our risk of cancer – the second leading cause of death in the United States - by 14 percent and adds about three years to our lives.

These findings come on the heels of another new study conducted at the Harvard School of Public Health, showing that small amounts of physical activity performed on regular basis can lower our risk of heart disease.

“We’ve been aware for a long time of beneficial effects exercise has on our health, but this new body of evidence re-confirms it,” says Israel LoBue, owner of Fit Body Boot Camp in San Diego, CA. “That should encourage all the inactive people to get off the couch and start moving.”

While 15 minutes of physical fitness a day is beneficial – and certainly better than no exercise at all – LoBue says increasing it to 30 minutes or more will be even more effective.

Exercise can help lower the risk of various types of cancers by improving our heart and lung capacity, energy levels, and antioxidant defense, LoBue points out.

“Just as importantly, exercise leads to better weight control, which is absolutely essential not just in preventing cancer, but also other illnesses such as heart disease and diabetes,” he says.

LoBue points to statistics from National Cancer Institute, which demonstrate that obesity may account for 25 to 30 percent of several types of cancers, as well 14 percent of cancer-related deaths in men and 20 percent of deaths in women.

“According to the American Institute for Cancer Research, more than 100,000 cases of cancer each year are caused by excess body fat,” he says. “That’s certainly a compelling reason to start a fat-burning, weight-reducing exercise program as soon as possible.”

Any regular moderate to high-intensity exercise routine that will keep you moving and burning calories will be beneficial in preventing obesity-related cancers, LoBue says, especially in combination with a healthy diet rich in whole grains, fruits, vegetables, low-fat dairy, and lean protein.

To maximize weight and fat loss, LoBue recommends the following two workouts that are routinely done at boot camps:

INTERVAL TRAINING, which alternates high-intensity exercises with low-intensity activity or rest, will result in weight loss and body fat reduction (and provide a terrific workout for your heart as well).

RESISTANCE TRAINING will increase your metabolism and burn calories. “Some of my favorites include compound exercises such as the squat press which works both the legs and the shoulders in one exercise.

It's a powerful way to work more muscles and increase fat burning in less time!”

ABOUT FIT BODY BOOT CAMP:

Launched by fitness expert Israel LoBue in September 2009, Fit Body Boot Camp is a co-ed boot camp fitness program which specializes in the areas of weight loss and body toning. Program details and client testimonials are available at www.socalfitbodybootcamp.com. LoBue, a certified fitness expert with 10 years experience in the fitness industry, can be reached at admin@socalfitbodybootcamp.com or (619) 757-9018.