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Tanya Dutt

What Is Bone Burnout? Why Gym Overtraining Is Causing Joint Pain In 20s

You must have heard of burnout- feeling drained, stressed, or completely wiped out but here’s the twist, burnout isn't all in your head. Your bones and joints suffer from it too. Overtraining, disregarding pain, or forcing your body to the limit can result in what specialists refer to as "<span>bone burnout</span>," resulting in joint pain and stiffness, as well as early-onset arthritis. Your skeleton labors in silence, so paying attention to your body, resting, and training intelligently isn't advice, it's survival for your bones.

Over the past decade, gym culture has shifted from being a niche interest to a defining lifestyle for young adults, especially in urban areas. Strength training, high-intensity interval workouts, and endurance-based exercises dominate fitness routines, social media feeds, and wellness conversations. Yet, while pushing the body to achieve peak performance has its benefits, there is a hidden risk many young adults are unaware of- bone burnout.

Bone burnout is the premature breakdown and wear and tear of bones and joints, brought on most often by overtraining, poor technique, and neglect of initial signs of stress. Not officially a medical diagnosis, the syndrome is being more widely referred to by orthopaedic experts as a developing problem among those in their 20s and 30s. It is most commonly presented with chronic joint pain, stiffness, swelling, and, in severe cases, premature arthritis like osteoarthritis.

Dr. Rakesh Rajput, orthopaedic surgeon, explains, "Today's young adults are overloading their joints and bones past their natural limits. Once cartilage starts breaking down and warning signals are neglected, enduring damage is done. Years down the road, what began as mild pain can progress to permanent joint issues."

<h2>How Modern Lifestyle Contributes to Joint Overload?</h2>

There are a number of factors why young adults are particularly susceptible to bone burnout. Unlike older individuals, younger people tend to overestimate their physical resistance. Numerous spend excessive amounts of time on weight training, functional fitness, and cardio workouts without adequate rest, warm-up, or recovery strategies. Deviant postural habits and repetitive strain also serve to increase wear on cartilage and joints.

Even minor misalignments while squatting, lunging, or running can speed up stress on hips, knees, and spine. Repetitive high-impact exercises like plyometrics or sprint intervals amplify damage, especially when added to improper footwear or poor diet. Young adults can also ignore pain, thinking it is a part of exercising, and not a warning sign.

Dr. Rajput adds, “Ignoring knee or back pain can compromise cartilage faster than natural aging. We’re seeing meniscus tears and early degenerative changes in patients as young as 20 to 30, conditions historically observed in much older adults or elite European athletes.”

Bone burnout targets mostly the cartilage, the tough but flexible tissue that lines joints and helps to absorb shock. While cartilage receives a limited supply of blood, unlike muscle, this lowers its ability to recover from frequent stress. If young adults participate in high-volume, high-intensity training without adequate rest, microtraumas develop. Over time, sometimes years, months, or decades, these tiny injuries develop into chronic inflammation, pain, and decreased mobility.

Study also indicates that repetitive overload can transform joint mechanics. Pathologic loading patterns load ligaments, tendons, and adjacent musculature, establishing a cascade of biomechanical problems. For instance, flawed squatting technique can stress the anterior cruciate ligament (ACL) and patellar tendon and cause lifelong knee instability.

<h2>Early Warning Signs of Bone Burnout to Watch Out For</h2>

Being able to recognize bone burnout early will prevent irreversible harm. Watch out for:

<ul><li>Recurring joint stiffness or pain after training</li><li>Swelling or redness over involved joints</li><li>Decreased range of motion</li><li>Increased pain with activity and decreased with rest</li><li>Clicking, popping, or grinding noise in the shoulders or knees</li></ul>

Dr. Rajput states, "If these symptoms extend beyond a few days, it is essential to have medical evaluation. Prompt treatment can avoid long-term conditions and protect future mobility."

<h2>Smart Fitness Practices To Avoid Bone Burnout</h2>

Prevention of bone burnout involves a balanced strategy of intensity and recovery. Some of the most important strategies are:

Organized Warm-Ups and Cool-downs: Warming up muscles before intense exercise decreases joint strains. Dynamic stretching and low-impact movements acclimatize cartilage and tendons to stress.

Balanced Exercise: Integrating strength, flexibility, and endurance exercises prevents one muscle group or joint from overuse.

Recovery Days: Recovery is necessary for cartilage repair. Overtraining without recovery makes the body more susceptible to joint degeneration.

Footwear and Equipment: Support during high-impact activities lessens cumulative stress. 

Nutrition: Sufficient calcium, vitamin D, and protein provide support for bone density and muscle recovery. 

Monitoring Symptoms: Pain is not a badge of effort but should be considered a signal. Ignoring pain results in long-term effects.

Routine check-ups with orthopaedic doctors or sports physiotherapists by young adults who do high-volume training, particularly those with ongoing discomfort, are also suggested by Dr. Rajput.

<h2>Is There Any Treatment For Bone Burnout?</h2>

Prevention will always be the best way, but new developments in orthopaedic care are also now offering alternatives for individuals already suffering from bone burnout. Lifestyle changes, physiotherapy, and preventive treatment are first-line therapies. But for more severe cartilage or joint injury, new innovations deliver successful solutions:

Robotic-Assisted Surgery: Robotic-assisted precision systems enable knee and joint operations to be performed minimally invasively, facilitating quicker recovery and less post-operative complication.

Partial Knee Replacement or Joint Resurfacing: For active young adults with localized joint damage, these operations reduce pain and conserve natural joint tissue, putting off the necessity for total replacement.

Targeted Physiotherapy: Individualized rehabilitation programs restore normal movement patterns, minimize inflammation, and increase supportive musculature.

Dr. Rajput adds, "Even with surgery, these advancements enable young patients to preserve mobility, quality of life, and the capacity to remain active without long-term restrictions."

<h2>What Are The Long-Term Consequences of Disregarding Bone Burnout?</h2>

Ignoring bone burnout in one's 20s can give way to a lifetime of joint problems. Chronic pain, reduced mobility, and early-onset osteoarthritis are being seen with more frequency in younger people, affecting both daily life and career. In addition, adaptations to move in a way that is less painful can result in secondary injuries to hips, back, and shoulders, leading to a chain of musculoskeletal ailments.

Bone burnout is a grim reminder that intensity without intelligence can be a trap. While young adults stand to gain much from living a physically active life, excessive training without a guide can hasten joint wear and tear. The silver lining is that with intelligent exercise programs, early symptom detection, and contemporary medical techniques, bone burnout can be prevented and controlled.

Dr. Rajput has this to say: "Fitness should add life, not detract from it. Young adults need to focus on joint health, listen to their body, and apply strategies that blend performance and preservation. Avoiding bone burnout now means an active, healthy future.

<em>Dr. Rakesh Rajput is an orthopaedic surgeon, HOD &amp; Director – Orthopaedics  at CMRI Kolkata in India</em>

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You must have heard of burnout- feeling drained, stressed, or completely wiped out but here’s the twist, burnout isn't all in your head. Your bones and joints suffer from it too. Overtraining, disregarding pain, or forcing your body to the limit can result in what specialists refer to as "bone burnout," resulting in joint pain and stiffness, as well as early-onset arthritis. Your skeleton labors in silence, so paying attention to your body, resting, and training intelligently isn't advice, it's survival for your bones.Over the past decade, gym culture has shifted from being a niche interest to a defining lifestyle for young adults, especially in urban areas. Strength training, high-intensity interval workouts, and endurance-based exercises dominate fitness routines, social media feeds, and wellness conversations. Yet, while pushing the body to achieve peak performance has its benefits, there is a hidden risk many young adults are unaware of- bone burnout.Bone burnout is the premature breakdown and wear and tear of bones and joints, brought on most often by overtraining, poor technique, and neglect of initial signs of stress. Not officially a medical diagnosis, the syndrome is being more widely referred to by orthopaedic experts as a developing problem among those in their 20s and 30s. It is most commonly presented with chronic joint pain, stiffness, swelling, and, in severe cases, premature arthritis like osteoarthritis.Dr. Rakesh Rajput, orthopaedic surgeon, explains, "Today's young adults are overloading their joints and bones past their natural limits. Once cartilage starts breaking down and warning signals are neglected, enduring damage is done. Years down the road, what began as mild pain can progress to permanent joint issues."How Modern Lifestyle Contributes to Joint Overload?There are a number of factors why young adults are particularly susceptible to bone burnout. Unlike older individuals, younger people tend to overestimate their physical resistance. Numerous spend excessive amounts of time on weight training, functional fitness, and cardio workouts without adequate rest, warm-up, or recovery strategies. Deviant postural habits and repetitive strain also serve to increase wear on cartilage and joints.Even minor misalignments while squatting, lunging, or running can speed up stress on hips, knees, and spine. Repetitive high-impact exercises like plyometrics or sprint intervals amplify damage, especially when added to improper footwear or poor diet. Young adults can also ignore pain, thinking it is a part of exercising, and not a warning sign.Dr. Rajput adds, “Ignoring knee or back pain can compromise cartilage faster than natural aging. We’re seeing meniscus tears and early degenerative changes in patients as young as 20 to 30, conditions historically observed in much older adults or elite European athletes.”What Is Bone Burnout?Bone burnout targets mostly the cartilage, the tough but flexible tissue that lines joints and helps to absorb shock. While cartilage receives a limited supply of blood, unlike muscle, this lowers its ability to recover from frequent stress. If young adults participate in high-volume, high-intensity training without adequate rest, microtraumas develop. Over time, sometimes years, months, or decades, these tiny injuries develop into chronic inflammation, pain, and decreased mobility.Study also indicates that repetitive overload can transform joint mechanics. Pathologic loading patterns load ligaments, tendons, and adjacent musculature, establishing a cascade of biomechanical problems. For instance, flawed squatting technique can stress the anterior cruciate ligament (ACL) and patellar tendon and cause lifelong knee instability.Early Warning Signs of Bone Burnout to Watch Out ForBeing able to recognize bone burnout early will prevent irreversible harm. Watch out for:Recurring joint stiffness or pain after trainingSwelling or redness over involved jointsDecreased range of motionIncreased pain with activity and decreased with restClicking, popping, or grinding noise in the shoulders or kneesDr. Rajput states, "If these symptoms extend beyond a few days, it is essential to have medical evaluation. Prompt treatment can avoid long-term conditions and protect future mobility."Smart Fitness Practices To Avoid Bone BurnoutPrevention of bone burnout involves a balanced strategy of intensity and recovery. Some of the most important strategies are:Organized Warm-Ups and Cool-downs: Warming up muscles before intense exercise decreases joint strains. Dynamic stretching and low-impact movements acclimatize cartilage and tendons to stress.Balanced Exercise: Integrating strength, flexibility, and endurance exercises prevents one muscle group or joint from overuse.Recovery Days: Recovery is necessary for cartilage repair. Overtraining without recovery makes the body more susceptible to joint degeneration.Footwear and Equipment: Support during high-impact activities lessens cumulative stress. Nutrition: Sufficient calcium, vitamin D, and protein provide support for bone density and muscle recovery. Monitoring Symptoms: Pain is not a badge of effort but should be considered a signal. Ignoring pain results in long-term effects.Routine check-ups with orthopaedic doctors or sports physiotherapists by young adults who do high-volume training, particularly those with ongoing discomfort, are also suggested by Dr. Rajput.Is There Any Treatment For Bone Burnout?Prevention will always be the best way, but new developments in orthopaedic care are also now offering alternatives for individuals already suffering from bone burnout. Lifestyle changes, physiotherapy, and preventive treatment are first-line therapies. But for more severe cartilage or joint injury, new innovations deliver successful solutions:Robotic-Assisted Surgery: Robotic-assisted precision systems enable knee and joint operations to be performed minimally invasively, facilitating quicker recovery and less post-operative complication.Partial Knee Replacement or Joint Resurfacing: For active young adults with localized joint damage, these operations reduce pain and conserve natural joint tissue, putting off the necessity for total replacement.Targeted Physiotherapy: Individualized rehabilitation programs restore normal movement patterns, minimize inflammation, and increase supportive musculature.Dr. Rajput adds, "Even with surgery, these advancements enable young patients to preserve mobility, quality of life, and the capacity to remain active without long-term restrictions."What Are The Long-Term Consequences of Disregarding Bone Burnout?Ignoring bone burnout in one's 20s can give way to a lifetime of joint problems. Chronic pain, reduced mobility, and early-onset osteoarthritis are being seen with more frequency in younger people, affecting both daily life and career. In addition, adaptations to move in a way that is less painful can result in secondary injuries to hips, back, and shoulders, leading to a chain of musculoskeletal ailments.Bone burnout is a grim reminder that intensity without intelligence can be a trap. While young adults stand to gain much from living a physically active life, excessive training without a guide can hasten joint wear and tear. The silver lining is that with intelligent exercise programs, early symptom detection, and contemporary medical techniques, bone burnout can be prevented and controlled.Dr. Rajput has this to say: "Fitness should add life, not detract from it. Young adults need to focus on joint health, listen to their body, and apply strategies that blend performance and preservation. Avoiding bone burnout now means an active, healthy future.Dr. Rakesh Rajput is an orthopaedic surgeon, HOD & Director – Orthopaedics  at CMRI Kolkata in India

what is bone burnout? why gym overtraining is causing joint pain in 20s

10 Fitness Myths You’ve Probably Fallen For And Why You Should Forget About

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Every January or more accurately each new month, gyms are full of people chasing fitness objectives, expecting this time things will be different- gain muscle, lose weight, or just feel healthier. With that increase in motivation follows a new wave of that seemingly limitless "fit-buddy" tips that is typically contradictory to the established facts that fills up fitness culture. Perhaps you've heard that treadmill running is better for your knees than pavement running. Or that stretching before each and every workout is absolutely essential if you don't want to get hurt. These claims sound convincing, but many of them don’t hold up to scientific scrutiny.

The fitness industry has a long tradition of handing down rules of thumb without ever stopping to wonder where they came from. But exercise physiology and sports medicine science has a very different tale to tell. Elliott Morgan, host of the Mental Floss YouTube channel, breaks down and debunks 10 common workout myths in his video, “Misconceptions About Exercise.” To train smarter not harder it's worth distinguishing fact from fiction. Let’s break down ten of the most common workout myths, and what the evidence really shows.

<h2>Myth 1: Treadmill Running Is Easy on the Knees</h2>

It's tempting to think treadmills are easier on the knees due to their cushioned belts, but studies tell a different story. Runners tend to shorten their stride when running indoors, bouncing and over-striding in ways that end up putting more stress on the joints. Outdoor running isn't necessarily worse—the most important things are technique, shoes, and slowly increasing distance to prevent overuse injuries.

<h2>Myth 2: Change Running Shoes Every Six Months</h2>

No six-month magic. The shoe life cycle is determined by your body weight, running technique, mileage, and type of shoe. Some runners wear out as many as 600 miles or more in one pair. Rather than using the calendar, listen to comfort, cushioning, and overt wear. Your body will typically indicate it's time to change.

<h2>Myth 3: Stretching Averts Injuries</h2>

Static stretching prior to exercise does not decrease injury risk—instead, it temporarily weakens muscles. According to a 2013 Journal of Strength and Conditioning Research study, static stretching decreased muscle power by approximately 2%. That is not an invitation to omit warming up. Dynamic stretches and low-intensity movement-based drills are more effective methods of getting muscles ready for activity without blunting performance.

<h2>Myth 4: If You're Not Sweating, You're Not Working Hard</h2>

Sweat is your body's means of cooling itself down, not a literal indicator of effort. Heredity, water intake, and surroundings all affect how much you sweat. Someone can burn serious calories with a low-sweat activity such as weightlifting or yoga, while another person sweats buckets on a brisk walk. Effort, not sweating, is what matters.

<h2>Myth 5: Sweating Flushes Out Toxins</h2>

The notion that sweat cleanses your body has persisted, but it's inaccurate. Sweat consists primarily of water and electrolytes, with trace toxins making up only 1% of the constituents. Detoxification's heavy lifting occurs in your liver, kidneys, and digestive system. Saunas and hot yoga can be invigorating but are not a replacement for the body's natural detox processes.

<h2>Myth 6: Calorie Counters on Machines Are Accurate</h2>

The figure flashing before you on the treadmill isn't scripture. Machines tend to overestimate burn rates since they can't correct for body composition, age, sex, or effort. Ellipticals especially can overestimate calorie counts by more than 40%. Treadmills are closer to reality, particularly when you plug in your weight. But to be absolutely accurate, wearable heart-rate monitors and metabolic tests are much better.

<h2>Myth 7: Sit-Ups Alone Will Give You a Six-Pack</h2>

Sit-ups and crunches are core exercises that build strength but won't miraculously burn belly fat. Spot reduction, losing weight in a specific targeted area, has been debunked time and again. Visible abs depend on a combination of strength training, cardio, and a well-balanced diet to cut down overall body fat. A six-pack is as much about nutrition as it is about a gazillion sit-ups.

<h2>Myth 8: Cardio Always Burns More Calories Than Strength Training</h2>

Cardio may burn more calories while you're actually doing the exercise, but strength training has a strong after-effect. Due to excess post-exercise oxygen consumption (EPOC), weight lifting increases metabolism for several hours after you're done at the gym. In reality, a program that includes a mix of cardio and resistance training usually gives the best fat loss, performance, and long-term health results.

<h2>Myth 9: Maximum Heart Rate = 220 – Age</h2>

This equation is a common usage but infrequently accurate. It tends to overestimate heart rate zones for younger individuals and underestimates heart rate zones for older individuals. The American Council on Exercise stresses there's no such thing as the ultimate one-size-fits-all formula. If you need precision, laboratory testing or consulting with a coach gives way more useful numbers than a straightforward subtraction formula.

The catchphrase has motivational appeal, but pain is not the objective. Some soreness and discomfort are okay, but sharp or ongoing pain is a red flag for injury. Specialists emphasize listening to your body: it's possible to build strength by pushing through exhaustion, but pushing through actual pain can lead to long-term harm. Rest is equally essential to making progress.

<h2>Why Its Important To Rethink Fitness Advice?</h2>

Myths about exercise linger because they're memorable, simple to repeat, and in some cases based on half-truths. But holding on to them can hold us back—resulting in wasted effort, frustration, or even injury. The true intention isn't to train harder for the sake of it, but to train smarter.

Science shows us that fitness isn’t about rigid rules, it’s about adapting to your body’s needs, training consistently, and pairing exercise with good nutrition and rest. Whether you’re running, lifting, or doing yoga, the most effective routine is the one that balances effort with evidence.

Disclaimer: This article is for informational purposes only and should not be taken as medical advice. Always consult a qualified healthcare or fitness professional before making changes to your exercise routine, diet, or lifestyle. Individual results may vary.

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Every January or more accurately each new month, gyms are full of people chasing fitness objectives, expecting this time things will be different- gain muscle, lose weight, or just feel healthier. With that increase in motivation follows a new wave of that seemingly limitless "fit-buddy" tips that is typically contradictory to the established facts that fills up fitness culture. Perhaps you've heard that treadmill running is better for your knees than pavement running. Or that stretching before each and every workout is absolutely essential if you don't want to get hurt. These claims sound convincing, but many of them don’t hold up to scientific scrutiny.The fitness industry has a long tradition of handing down rules of thumb without ever stopping to wonder where they came from. But exercise physiology and sports medicine science has a very different tale to tell. Elliott Morgan, host of the Mental Floss YouTube channel, breaks down and debunks 10 common workout myths in his video, “Misconceptions About Exercise.” To train smarter not harder it's worth distinguishing fact from fiction. Let’s break down ten of the most common workout myths, and what the evidence really shows.Myth 1: Treadmill Running Is Easy on the KneesIt's tempting to think treadmills are easier on the knees due to their cushioned belts, but studies tell a different story. Runners tend to shorten their stride when running indoors, bouncing and over-striding in ways that end up putting more stress on the joints. Outdoor running isn't necessarily worse—the most important things are technique, shoes, and slowly increasing distance to prevent overuse injuries.Myth 2: Change Running Shoes Every Six MonthsNo six-month magic. The shoe life cycle is determined by your body weight, running technique, mileage, and type of shoe. Some runners wear out as many as 600 miles or more in one pair. Rather than using the calendar, listen to comfort, cushioning, and overt wear. Your body will typically indicate it's time to change.Myth 3: Stretching Averts InjuriesStatic stretching prior to exercise does not decrease injury risk—instead, it temporarily weakens muscles. According to a 2013 Journal of Strength and Conditioning Research study, static stretching decreased muscle power by approximately 2%. That is not an invitation to omit warming up. Dynamic stretches and low-intensity movement-based drills are more effective methods of getting muscles ready for activity without blunting performance.Myth 4: If You're Not Sweating, You're Not Working HardSweat is your body's means of cooling itself down, not a literal indicator of effort. Heredity, water intake, and surroundings all affect how much you sweat. Someone can burn serious calories with a low-sweat activity such as weightlifting or yoga, while another person sweats buckets on a brisk walk. Effort, not sweating, is what matters.Myth 5: Sweating Flushes Out ToxinsThe notion that sweat cleanses your body has persisted, but it's inaccurate. Sweat consists primarily of water and electrolytes, with trace toxins making up only 1% of the constituents. Detoxification's heavy lifting occurs in your liver, kidneys, and digestive system. Saunas and hot yoga can be invigorating but are not a replacement for the body's natural detox processes.Myth 6: Calorie Counters on Machines Are AccurateThe figure flashing before you on the treadmill isn't scripture. Machines tend to overestimate burn rates since they can't correct for body composition, age, sex, or effort. Ellipticals especially can overestimate calorie counts by more than 40%. Treadmills are closer to reality, particularly when you plug in your weight. But to be absolutely accurate, wearable heart-rate monitors and metabolic tests are much better.Myth 7: Sit-Ups Alone Will Give You a Six-PackSit-ups and crunches are core exercises that build strength but won't miraculously burn belly fat. Spot reduction, losing weight in a specific targeted area, has been debunked time and again. Visible abs depend on a combination of strength training, cardio, and a well-balanced diet to cut down overall body fat. A six-pack is as much about nutrition as it is about a gazillion sit-ups.Myth 8: Cardio Always Burns More Calories Than Strength TrainingCardio may burn more calories while you're actually doing the exercise, but strength training has a strong after-effect. Due to excess post-exercise oxygen consumption (EPOC), weight lifting increases metabolism for several hours after you're done at the gym. In reality, a program that includes a mix of cardio and resistance training usually gives the best fat loss, performance, and long-term health results.Myth 9: Maximum Heart Rate = 220 – AgeThis equation is a common usage but infrequently accurate. It tends to overestimate heart rate zones for younger individuals and underestimates heart rate zones for older individuals. The American Council on Exercise stresses there's no such thing as the ultimate one-size-fits-all formula. If you need precision, laboratory testing or consulting with a coach gives way more useful numbers than a straightforward subtraction formula.Myth 10: No Pain, No GainThe catchphrase has motivational appeal, but pain is not the objective. Some soreness and discomfort are okay, but sharp or ongoing pain is a red flag for injury. Specialists emphasize listening to your body: it's possible to build strength by pushing through exhaustion, but pushing through actual pain can lead to long-term harm. Rest is equally essential to making progress.Why Its Important To Rethink Fitness Advice?Myths about exercise linger because they're memorable, simple to repeat, and in some cases based on half-truths. But holding on to them can hold us back—resulting in wasted effort, frustration, or even injury. The true intention isn't to train harder for the sake of it, but to train smarter.Science shows us that fitness isn’t about rigid rules, it’s about adapting to your body’s needs, training consistently, and pairing exercise with good nutrition and rest. Whether you’re running, lifting, or doing yoga, the most effective routine is the one that balances effort with evidence.Disclaimer: This article is for informational purposes only and should not be taken as medical advice. Always consult a qualified healthcare or fitness professional before making changes to your exercise routine, diet, or lifestyle. Individual results may vary.

10 fitness myths you’ve probably fallen for and why you should forget about

Marathon Runners Could Face Shockingly High Risk Of Colon Cancer, Study Finds

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Marathon runners have been held up as models of peak fitness. With their lean builds, strong hearts, and seemingly endless endurance, they embody the idea that extreme physical activity equals extreme health. But new research is challenging that perception. A recent study led by oncologists at the Inova Schar <span>Cancer</span> Institute in Virginia has revealed a surprising trend: marathon and ultramarathon runners may face a higher risk of developing colon cancer than the general population.

This finding is not only counterintuitive but also potentially life-saving, raising important questions about how extreme exercise affects the body in ways that go beyond muscle strength and cardiovascular fitness.

Dr. Timothy Cannon, an oncologist at Inova Schar, first noticed the potential link in his own clinic. He treated three patients, all under the age of 40, who were accomplished endurance athletes. These men and women didn’t smoke, didn’t drink, and had no family history of colon cancer. One was vegan. Yet each of them had advanced colon cancer. Despite aggressive treatment, all three later passed away.

“It didn’t make sense,” Cannon explained when he presented his findings at the American Society of Clinical Oncology (ASCO) conference. “They were the kind of people we’d expect to be the least likely to develop colon cancer.”

That anomaly drove Cannon and his team to explore whether there was a hidden link between extreme endurance running and colorectal cancer risk.

The research focused on 100 athletes aged 35 to 50 who had completed either at least two ultramarathons (50 km or longer) or five marathons. None had family histories of colorectal cancer or traditional risk factors such as smoking, obesity, or heavy alcohol consumption. When the participants underwent colonoscopies, the results were striking:

<ul><li>39% had at least one polyp</li><li>15% had advanced adenomas, a type of pre-cancerous polyp</li></ul>

By comparison, only about 1.2% of people in their 40s in the general population are expected to have advanced adenomas. The difference was significant and unexpected.

“These were athletes who, on paper, should have been the least likely to show these warning signs,” Cannon said.

<h2>Why Would Marathon Running Increase Risk of Colon Cancer?</h2>

The study stopped short of proving causation, but experts have floated several theories.

One explanation is that intense endurance exercise diverts blood away from the gastrointestinal tract to fuel muscles during long races. Over time, this may cause recurring oxygen deprivation in colon tissues, sparking cycles of inflammation and repair. Eventually, these repeated injuries could create an environment where abnormal cells thrive.

Another possibility is that endurance athletes may ignore early symptoms of colon cancer, attributing digestive changes or abdominal pain to normal “runner’s gut.” This delay in seeking medical help could allow cancer or pre-cancerous lesions to progress unnoticed.

In other words, the danger may not just lie in running itself but in the culture of endurance sports, where toughness and tolerance for discomfort are celebrated.

<h2>Early-Onset Colon Cancer on the Rise</h2>

The findings come at a time when early-onset colorectal cancer is already increasing worldwide. In the United States, colon cancer is now the second deadliest cancer among young women and the deadliest among young men. Cases among Americans aged 30 to 34 have risen by more than 70% in recent decades.

Globally, nearly 10% of new colorectal cancer cases are diagnosed in people under the age of 50. Researchers are still piecing together the reasons, with diet, lifestyle, environmental exposures, and genetics all under scrutiny. Cannon’s study adds another layer to the puzzle: could extreme physical activity play a role for a subset of young adults?

Does this research mean you should hang up your running shoes? Absolutely not, experts say. The health benefits of regular physical activity—including reduced risk of obesity, diabetes, and at least eight types of cancer—still far outweigh the risks. The concern lies specifically with extreme endurance athletes who log hundreds of miles per year and push their bodies to their physiological limits. For these individuals, it may be wise to:

<ul><li>Stay alert to unusual gastrointestinal symptoms</li><li>Seek medical attention for persistent abdominal pain, unexplained weight loss, or blood in the stool</li><li>Talk to a doctor about earlier or more frequent colon cancer screenings, even without traditional risk factors</li></ul>

The irony is that exercise itself has been shown to reduce colon cancer recurrence in patients who have already been diagnosed. A separate three-year exercise coaching study found that participants had 28% fewer recurrences and were 37% less likely to die from any cause.

This dual role of exercise protective at moderate levels, potentially harmful at extremes—underscores how complex the relationship is between physical activity and cancer risk.

Cannon’s study is still preliminary. It lacked a control group, and the sample size was small. Future research will need to confirm these findings and explore mechanisms in more detail. Until then, oncologists are urging caution without alarm.

“We don’t want to discourage people from exercising,” Cannon emphasized. “But we also want runners to understand that being fit doesn’t make you invincible. If something feels off, don’t dismiss it.”

Marathon runners may look like the picture of health, but new research suggests that their extreme training regimens could carry hidden risks. With colon cancer already rising among younger adults, the possibility that endurance athletes face added vulnerability is too significant to ignore.

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Marathon runners have been held up as models of peak fitness. With their lean builds, strong hearts, and seemingly endless endurance, they embody the idea that extreme physical activity equals extreme health. But new research is challenging that perception. A recent study led by oncologists at the Inova Schar Cancer Institute in Virginia has revealed a surprising trend: marathon and ultramarathon runners may face a higher risk of developing colon cancer than the general population.This finding is not only counterintuitive but also potentially life-saving, raising important questions about how extreme exercise affects the body in ways that go beyond muscle strength and cardiovascular fitness.Dr. Timothy Cannon, an oncologist at Inova Schar, first noticed the potential link in his own clinic. He treated three patients, all under the age of 40, who were accomplished endurance athletes. These men and women didn’t smoke, didn’t drink, and had no family history of colon cancer. One was vegan. Yet each of them had advanced colon cancer. Despite aggressive treatment, all three later passed away.“It didn’t make sense,” Cannon explained when he presented his findings at the American Society of Clinical Oncology (ASCO) conference. “They were the kind of people we’d expect to be the least likely to develop colon cancer.”That anomaly drove Cannon and his team to explore whether there was a hidden link between extreme endurance running and colorectal cancer risk.The research focused on 100 athletes aged 35 to 50 who had completed either at least two ultramarathons (50 km or longer) or five marathons. None had family histories of colorectal cancer or traditional risk factors such as smoking, obesity, or heavy alcohol consumption. When the participants underwent colonoscopies, the results were striking:39% had at least one polyp15% had advanced adenomas, a type of pre-cancerous polypBy comparison, only about 1.2% of people in their 40s in the general population are expected to have advanced adenomas. The difference was significant and unexpected.“These were athletes who, on paper, should have been the least likely to show these warning signs,” Cannon said.Why Would Marathon Running Increase Risk of Colon Cancer?The study stopped short of proving causation, but experts have floated several theories.One explanation is that intense endurance exercise diverts blood away from the gastrointestinal tract to fuel muscles during long races. Over time, this may cause recurring oxygen deprivation in colon tissues, sparking cycles of inflammation and repair. Eventually, these repeated injuries could create an environment where abnormal cells thrive.Another possibility is that endurance athletes may ignore early symptoms of colon cancer, attributing digestive changes or abdominal pain to normal “runner’s gut.” This delay in seeking medical help could allow cancer or pre-cancerous lesions to progress unnoticed.In other words, the danger may not just lie in running itself but in the culture of endurance sports, where toughness and tolerance for discomfort are celebrated.Early-Onset Colon Cancer on the RiseThe findings come at a time when early-onset colorectal cancer is already increasing worldwide. In the United States, colon cancer is now the second deadliest cancer among young women and the deadliest among young men. Cases among Americans aged 30 to 34 have risen by more than 70% in recent decades.Globally, nearly 10% of new colorectal cancer cases are diagnosed in people under the age of 50. Researchers are still piecing together the reasons, with diet, lifestyle, environmental exposures, and genetics all under scrutiny. Cannon’s study adds another layer to the puzzle: could extreme physical activity play a role for a subset of young adults?Does this research mean you should hang up your running shoes? Absolutely not, experts say. The health benefits of regular physical activity—including reduced risk of obesity, diabetes, and at least eight types of cancer—still far outweigh the risks. The concern lies specifically with extreme endurance athletes who log hundreds of miles per year and push their bodies to their physiological limits. For these individuals, it may be wise to:Stay alert to unusual gastrointestinal symptomsSeek medical attention for persistent abdominal pain, unexplained weight loss, or blood in the stoolTalk to a doctor about earlier or more frequent colon cancer screenings, even without traditional risk factorsSo Is Exercise A Friend Or Foe?The irony is that exercise itself has been shown to reduce colon cancer recurrence in patients who have already been diagnosed. A separate three-year exercise coaching study found that participants had 28% fewer recurrences and were 37% less likely to die from any cause.This dual role of exercise protective at moderate levels, potentially harmful at extremes—underscores how complex the relationship is between physical activity and cancer risk.Cannon’s study is still preliminary. It lacked a control group, and the sample size was small. Future research will need to confirm these findings and explore mechanisms in more detail. Until then, oncologists are urging caution without alarm.“We don’t want to discourage people from exercising,” Cannon emphasized. “But we also want runners to understand that being fit doesn’t make you invincible. If something feels off, don’t dismiss it.”Marathon runners may look like the picture of health, but new research suggests that their extreme training regimens could carry hidden risks. With colon cancer already rising among younger adults, the possibility that endurance athletes face added vulnerability is too significant to ignore.

marathon runners could face shockingly high risk of colon cancer, study finds

How Living In A Walkable City Can Boost Your Daily Steps?

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Walking is one of the simplest, most accessible forms of exercise. Yet how much we walk every day may depend less on motivation and more on where we live. A new study published in Nature makes a strong case- living in a walkable city naturally encourages residents to take more steps and with those extra steps come significant health benefits.

Researchers from the University of Washington analyzed data from more than 5,400 people who moved between 1,600 U.S. cities. Using data from the Argus step-tracking app, they tracked changes in <span>daily steps</span> when participants relocated from less <span>walkable cities</span> to more pedestrian-friendly environments, and vice versa.

The results were striking. On average, people gained or lost about 1,100 steps per day depending on whether their new city promoted or discouraged walking. That shift is far from trivial: prior studies have shown that every extra 1,000 daily steps can lower the risk of death by 15 percent.

As lead researcher Tim Althoff put it, “How much you walk is not just a question of motivation. The built environment is clearly one of the factors shaping daily behavior.”

<h2>How To Measure A City's Walkability?</h2>

The researchers assessed cities using a “walk score” ranging from 0 to 100, based on how easy it is to accomplish daily tasks—like grocery shopping, commuting, or dining out—on foot.

For example, New York City boasts a walk score of 89, while Seattle comes in at 74, classifying it as “very walkable.” By contrast, cities with sprawling layouts, limited sidewalks, and heavy car dependence fall much lower on the scale.

When participants moved from a city with an average walk score of 48 to a high-scoring city like New York, their steps jumped by an average of 1,400 per day. The reverse was also true those leaving walkable cities saw their activity decline by roughly the same amount.

This study provides some of the strongest evidence yet that urban design shapes human health in measurable ways.

<h2>Surprising Health Benefits of Walking</h2>

Walking may seem ordinary, but research continues to confirm its extraordinary benefits. According to Harvard Health, doctors are increasingly prescribing walking as a “wonder drug” for patients. Here’s why:

Counteracts obesity-promoting genes: Brisk walking for an hour a day can cut genetic tendencies toward weight gain by as much as half.

Tames hunger for sweets: Studies indicate that a brief 15-minute walk can curb cravings for chocolate and sweet treats, even when stressed.

Trims breast cancer risk: Women who walk seven or more hours a week have a 14% reduced risk of breast cancer, even with risk factors such as weight gain or hormone replacement therapy.

Tames hunger for sweets: Research indicates that a brief 15-minute walk decreases chocolate and sweet snack desires, even with stress.

Decreases risk of breast cancer: Women walking seven or more hours a week have a 14% lower chance of breast cancer, regardless of risk factors such as weight gain or hormone therapy.

Preserves joints: Walking greases joints and tightens supporting muscles, preventing arthritis and alleviating present pain.

Walking is one of the simplest, most accessible forms of exercise. Yet how much we walk every day may depend less on motivation and more on where we live. A new study published in Nature makes a strong case- living in a walkable city naturally encourages residents to take more steps and with those extra steps come significant health benefits.Researchers from the University of Washington analyzed data from more than 5,400 people who moved between 1,600 U.S. cities. Using data from the Argus step-tracking app, they tracked changes in daily steps when participants relocated from less walkable cities to more pedestrian-friendly environments, and vice versa.The results were striking. On average, people gained or lost about 1,100 steps per day depending on whether their new city promoted or discouraged walking. That shift is far from trivial: prior studies have shown that every extra 1,000 daily steps can lower the risk of death by 15 percent.As lead researcher Tim Althoff put it, “How much you walk is not just a question of motivation. The built environment is clearly one of the factors shaping daily behavior.”How To Measure A City's Walkability?The researchers assessed cities using a “walk score” ranging from 0 to 100, based on how easy it is to accomplish daily tasks—like grocery shopping, commuting, or dining out—on foot.For example, New York City boasts a walk score of 89, while Seattle comes in at 74, classifying it as “very walkable.” By contrast, cities with sprawling layouts, limited sidewalks, and heavy car dependence fall much lower on the scale.When participants moved from a city with an average walk score of 48 to a high-scoring city like New York, their steps jumped by an average of 1,400 per day. The reverse was also true those leaving walkable cities saw their activity decline by roughly the same amount.This study provides some of the strongest evidence yet that urban design shapes human health in measurable ways.Surprising Health Benefits of WalkingWalking may seem ordinary, but research continues to confirm its extraordinary benefits. According to Harvard Health, doctors are increasingly prescribing walking as a “wonder drug” for patients. Here’s why:Counteracts obesity-promoting genes: Brisk walking for an hour a day can cut genetic tendencies toward weight gain by as much as half.Tames hunger for sweets: Studies indicate that a brief 15-minute walk can curb cravings for chocolate and sweet treats, even when stressed.Trims breast cancer risk: Women who walk seven or more hours a week have a 14% reduced risk of breast cancer, even with risk factors such as weight gain or hormone replacement therapy.Tames hunger for sweets: Research indicates that a brief 15-minute walk decreases chocolate and sweet snack desires, even with stress.Decreases risk of breast cancer: Women walking seven or more hours a week have a 14% lower chance of breast cancer, regardless of risk factors such as weight gain or hormone therapy.Preserves joints: Walking greases joints and tightens supporting muscles, preventing arthritis and alleviating present pain.Boosts immunity: Walking 20 minutes a day, at least five times a week, can save 43% of sick days and cut the duration of colds and flu.Together, these facts focus attention on the fact that the 1,100-step disparity associated with walkability is more than just a number—it can mean real disease protection and a better quality of life.Can Where You Live Really Affect How Much Movement You Get?The research is clear that all cities are not created equal for promoting physical activity. Cities with high walk scores tend to have dense urban design, mixed-use zoning, pedestrian-friendly crosswalks, good public transportation, and clean sidewalks.Car-oriented cities, however, in which residents need to drive to get to basic services, discourage walking. Even if the residents wish to walk more, the absence of convenient, safe alternatives becomes an obstacle.That is why urban planning professionals reason that an investment in walkable infrastructure is a public health intervention rather than a transportation choice. Shared sidewalks, connected communities, and parks do not just make a city look pretty; they increase the length of people's lives.Although the present research didn't segment outcomes by gender or income level, earlier studies indicate that women, children, older adults, and poorer populations maximize benefits from walkable environments. Walkability is more than a lifestyle bonus for individuals who lack private car access—walkability is their life dependency every day.Moreover, walkable communities frequently experience more robust social ties, secure streets, as well as economic dividends for neighborhood merchants. That is, walkability has its rewards outside of physical health.The average American adult currently takes between 5,000 and 6,500 steps a day, well below the commonly recommended 10,000-step mark. Moving to or living in a walkable city can make it significantly easier to close that gap without consciously scheduling workouts but even if relocation isn’t on the horizon, individuals can seek out walkable features where they live:Choosing housing near grocery stores, cafes, or transit hubs.Adding “walking meetings” or errands on foot into routines.Advocating for local investments in sidewalks, bike lanes, and green spaces.These strategies can help residents reap the benefits of additional daily steps, regardless of a city’s baseline score.While the study stops short of proving a definitive cause-and-effect relationship, it builds one of the strongest cases to date for the role of urban planning in public health.As Tim Althoff noted, “There’s tremendous value to shared public infrastructure that can really make healthy behaviors like walking available to almost everybody, and it’s worth investing in that infrastructure.”