Taking exercise can cut the risk of the most common kind of bowel cancer by a quarter

, research suggests.

US scientists, who reviewed 52 previous studies, calculated the most active people are 24% less likely to develop colon cancer than the least active.

Colon cancer is the most common form of bowel cancer, a disease which affects more than 36,500 people a year in the UK, causing 16,000 deaths.

The study appears in the British Journal of Cancer.

The study took into account many different types of physical activity including occupational activity like manual labour, as well as more traditional leisure-time activity such as running or going to the gym.

Lead researcher Dr Kathleen Wolin, from the Washington University School of Medicine in St Louis said: “These results give us a very reliable calculation of the positive effect that exercise can have on reducing colon cancer risk.

“It’s very positive to see that exercise has such a clear benefit in reducing cancer risk and we hope it will encourage people to enjoy a healthy active lifestyle as well as treating it as a way to minimise their colon cancer risk.”

Dr Wolin said she hoped it would eventually be possible to give individuals a detailed breakdown of how they could reduce their chances of cutting their risk of bowel cancer tailored to their own specific circumstances.

Sara Hiom, director of health information at Cancer Research UK, said: “One hundred people a day are diagnosed with bowel cancer in the UK alone, so it’s imperative that we do all we can to prevent the disease.

“We know that around half of all cancers could be prevented by changes to lifestyle.

“Maintaining a healthy bodyweight is one of the best ways to lower the risk of bowel and other cancers – potentially helping to avoid an estimated 13,000 cases each year.”

blast the fat and keep you toned well and healthy.

• Choose any cardio workout you like

(run, swim, stat bike). Warm up moderately for 2 minutes, then sprint for 30 seconds at your highest intensity. Slow down and perform 90 seconds at a catch-your-breath recovery pace. Repeat eight times. You’ll use up more calories in less time, while you burn fat faster. Follow this cardio session with some of the following fast firmers for a total-body workout in less than 30 minutes.

• Tighten your tummy

: Do two sets of 10 to 12 crunches on a stability ball. It has been found in studies that using the ball makes crunches 20 percent more effective than merely hitting the floor.

• Firm up your legs

: With hands on hips, stand on the left foot, and bring the right knee to hip level in front. Trace a horizontal figure eight in front of you with knee. Then bend left knee and hop to right, landing on right foot. Repeat figure eight with left knee, then hop back to left to complete one rep. Do 10 reps, then hop back and forth 10 times to complete one set.

• Boost your bottom: Stand with feet hip-width apart, hands on waist. Shift weight to left foot and lift heel of right foot so you’re resting on toes. Bend left knee and sink hips back, keeping weight off right foot (toes stay on ground). Rise up. Do 12 reps on left leg, then switch legs and repeat.

• Develop your arms

: Holding a dumbbell in each hand, stand with feet hip-width apart. Raise arms, palms down, out and slightly forward to shoulder height. Slowly lower them behind you so weights almost touch. Do 12 reps.

• Slim all over

: Stand with feet hip-width apart. Keeping legs as straight as possible, bend forward and walk hands out until they’re under shoulders. Do two push-ups, then walk hands back and stand. Repeat twice, doing four push-ups, then six.

Using only your couch, here’s a highly effective way to develop a six-pack abs in six minutes

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