What to know about exercise and cancer prevention

Although you may not be in control of all the risk factors you may have for developing cancer, there is a lot of research that suggests some risk may be under your control. Moderate physical activity now may be one way to lower your risk and help prevent cancer later in life.

There have been a number of observational studies in which researchers have noted participants’ physical activity levels, and then followed those participants for years, according to the National Cancer Institute. Put together, these studies show strong evidence that people who are more physically active are less likely to develop cancer. If you have already had some types of cancer, research also suggests exercise may help lower your risk of it recurring.

The link between exercise and cancer prevention

Researchers have looked at a number of different cancers in their studies. They’ve found that compared to people who are inactive, people who are highly active—either through their work or because they use their free time to do activities that move the body—may be:

• 15 percent less likely to develop bladder cancer
• 12–21 percent less likely to develop breast cancer
• 19 percent less likely to develop colon cancer
• 20 percent less likely to develop endometrial cancer
• 21 percent less likely to develop esophageal cancer
• 23 percent less likely to develop kidney cancer
• 19 percent less likely to develop stomach cancer

Research has also found that among people who currently or formerly smoked, exercise may lower the risk of lung cancer. And research continues to uncover strong associations between exercise and other cancers. A 2023 study published in the journal JAMA Network Open has shown that colon, lung, and prostate cancer risk was lower in men who had moderate or high levels of cardiorespiratory fitness.

Not every cancer has (yet) been shown to be strongly affected by exercise. Cancers of the liver, thyroid, ovaries, pancreas, blood, and rectum have not yet been linked to exercise.

Why exercise can help protect you from cancer

Researchers aren’t yet sure of the exact reasons why exercise may lower your risk of some cancers. However, being active has a number of measurable effects on the body, any one of which (or a combination of which) could play a role in the protective effects. These include:

• Lowering inflammation
• Strengthening the immune system
• Preventing insulin blood levels from getting too high
• Lowering the amount of some hormones that might be associated with cancer
• Helping the body metabolize (process) bile acids
• Moving food more quickly through the digestive system
• Helping to prevent overweight and obesity

What is the difference between being sedentary and active?

Sedentary behavior includes things like sitting, lying down, or reclining. In today’s world of commuting and computer work, it’s easy to be too sedentary as we drive, work in an office, or watch TV.

Active behavior is pretty much any activity that gets the body moving. It includes walking, doing chores around the house, exercising, playing sports, dancing, biking, swimming, running, or gardening.

How much exercise do you need?

According to the Centers for Disease Control and Prevention (CDC), adults should get at least 150 minutes of moderate-intensity exercise each week, 75 minutes of vigorous-intensity exercise, or a combination of both. This can translate into just 30 minutes a day of moderate exercise.

Adults also need to do muscle-strengthening exercises twice a week that work all the major muscles in the body—the back, shoulders, arms, core, hips, and legs.

And if you’re able to meet these requirements, try to do more—you’ll get more health benefits the more exercise you do.

Exercise ideas

Moderate exercise includes activities like riding a bike or doing water aerobics. Vigorous-intensity exercise includes jogging, swimming laps, riding a bike on hills, or playing basketball.

To strengthen muscles, consider lifting weights, using resistance bands, or doing bodyweight exercises like push-ups or crunches.

And you don’t have to do special workouts to get the exercise you need. Everyday activities in between the tasks of your workday can be just as helpful.

Take a walk. It can be easier to incorporate into your day, and you may be more likely to stick with it and make it a regular habit. If you have a pet, take them with you. It can help with stress reduction, too.

Do some yard work. Using a push mower, raking, or digging in the garden are all great activities that can go toward your moderate exercise quota each week.

Instead of taking the elevator, start taking the stairs. Walking a flight of stairs can improve heart health and build muscle mass.

If you can’t immediately meet the 150 minutes per week, don’t give up. Any amount of activity is better than none. Start slow and build up as you are able, or break it into smaller chunks of time that fit into your schedule and fitness level.