Key Takeaways:
- Regular exercise can reduce the risk: These include breast, colon, lung, and endometrial cancer. It helps by regulating hormones, reducing inflammation, and boosting the immune system.
- A little effort goes a long way: Engaging in just 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling, can lower the risk of 13 different types of cancer.
- Combine exercise with a healthy lifestyle: Combining exercise with a healthy diet, adequate sleep, stress management, and avoiding tobacco and excessive alcohol consumption creates a multi-layered defense against cancer.
Cancer remains one of the most devastating health challenges across the globe and in the United States. But, there's empowering news. Lifestyle choices can influence your risk of developing many types of cancer, and exercise is a significant factor in this equation. Increasing evidence suggests that regular physical activity reduces cancer risk through various mechanisms.
At Catch, our commitment is to harness the latest research to provide actionable insights that help you lower your cancer risk.
In this article, we’ll examine the link between exercise and cancer prevention, providing practical guidance to incorporate fitness into your cancer risk reduction strategy.
Understanding The Relationship Between Exercise And Reduced Cancer Risk
Research suggests regular exercise can help lower the risk of multiple common cancers. According to a fact sheet from the National Cancer Institute, we know the relationship between exercise and cancer prevention.
- Breast Cancer: Studies show that physical activity can reduce breast cancer risk by 10% to 20%. While this is most evident in postmenopausal women, studies also indicate a benefit in premenopausal women.
- Endometrial Cancer: In a meta-analysis of 33 studies, highly physically active women had a 20% lower risk of endometrial cancer than those with low levels of physical activity. However, we are unsure whether this is a direct result of physical activity.
- Stomach Cancer: A 2016 meta-analysis of 10 cohort studies and 12 case-control studies reported that people who were the most physically active had a 19% lower risk of stomach cancer than those who were the least active.
- Colorectal Cancer: Research, including a 2016 meta-analysis of 126 studies, shows that physical activity can lower your risk of colon cancer by 19%.
Bladder Cancer: A 2014 meta-analysis of 11 cohort studies and four case-control studies found that the risk of bladder cancer was 15% lower for people with the highest level of recreational or occupational physical activity than in those with the lowest. - Kidney Cancer: A 2013 meta-analysis of 11 cohort studies and 8 case-control studies found that those who were the most physically active had a 12% lower risk of kidney cancer than those who were the least active.
- Esophageal Cancer: A 2014 meta-analysis of 24 studies and over 15,000 cases suggests regular exercise may help prevent esophageal cancer. The greatest results were observed in individuals who engaged in moderate to vigorous physical activity five times a week.
Recognizing that the statistics and percentages provided above are based on findings from various studies, it's essential to consider that results often differ depending on study size, population, and exercise type or intensity.
Why Does Exercise Decrease The Risk Of Some Cancers?
Now, you might be wondering: How exactly does physical activity decrease my cancer risk? Here are some of the mechanisms involved.
- Hormonal Regulation: Exercise helps to balance hormones in your body, such as estrogen and insulin, which can increase cancer risk when they are at high levels. For this reason, exercise can reduce the risk of hormone-related cancers like breast and endometrial cancer.
- Reducing Inflammation: Chronic inflammation provides a favorable environment for cancer. Regular physical activity lowers inflammation markers, such as C-reactive protein, disrupting a pathway cancer cells could exploit.
- Boosting Immune Function: Regular workouts enhance the production and effectiveness of the immune system's cells, such as natural killer cells, enabling the body to target better and eliminate emerging cancer cells.
- Improving Gut Health: Physical activity aids digestion and accelerates the passage of waste through the colon, minimizing the contact time between potential carcinogens and the colon lining, significantly lowering the risk of colorectal cancer.
Exercise is often part of a healthy lifestyle that includes good nutrition and stress management, all contributing to lowering the overall risk of cancer.
The Exercise-Cancer Connection: How Much Is Enough?
Regular exercise can significantly decrease cancer risk, and current evidence suggests that a minimum of 150 minutes of moderate-intensity activity per week is beneficial. This can include activities such as brisk walking or leisurely cycling. According to the American Cancer Society, doubling this to 300 minutes or incorporating 150 minutes of vigorous activity is ideal.
This advice is not just for lifelong athletes. No matter when you begin, small changes can make a big difference. Gradually increasing activity levels, even in short intervals, is an effective approach for those just starting out. The key is to maintain regular movement to help protect against cancer.
Choosing The Right Exercise For Cancer Prevention
The most effective workout is one that you'll consistently maintain. Identifying an enjoyable and sustainable form of physical activity is crucial because you’re more likely to stick with it, and that’s one great way how to help prevent cancer. Whether you prefer walking, swimming, or team sports, the goal is to engage in at least 30 minutes of moderate exercise most days of the week, as health organizations recommend.
Don't worry if you have physical limitations or are just starting out. Activities like gardening or tai chi can be beneficial. Find what works for you, and remember that consistent, moderate activity is more important than occasional, intense workouts. If you're unsure how to begin, consult a healthcare professional for personalized guidance. They can provide tailored advice on exercise regimens and cancer prevention strategies.Combining Exercise With Other Healthy Lifestyle Choices
Combining Exercise With Other Healthy Lifestyle Choices
Exercise is a powerhouse for your health, but it's not a solo act. Pair it with other smart lifestyle moves to stack the odds in your favor.
- Eating for Cancer Prevention: The cancer prevention diet is as crucial as moving your body. Focus on eating a high-fiber diet rich with fruits and vegetables. Cut back on processed and red meat, which have been linked to higher risks of certain cancers, like colorectal.
- Getting Enough Sleep: Poor sleep can mess with your hormones, ramp up inflammation in the body, and weaken your immune system, all of which can create a breeding ground for cancer cells. Aim for 7 to 9 hours of quality shut-eye per night, and brush up on sleep hygiene tips (like not using screens before bed) if needed.
- Stress Management: Chronic stress isn’t just a mental burden; it’s a physical one. It pumps out cortisol, which can suppress immune function, and it is associated with an increased risk of cancer. To manage stress, consider pairing your exercise with mindfulness practices, such as meditation, yoga, or even just five minutes of deep breathing daily.
- Avoid Alcohol and Tobacco: Smoking is the cause of 30% of all cancers in the United States and 80% of lung cancer cases. Alcohol, too, has been tied to increased risks of breast, liver, and other cancers.
When you move your body regularly, you improve your mood, regulate hormones, and enhance your immune system. Add a nutrient-dense diet, solid sleep, and stress relief, and you’ve got a multi-layered defense system.
Final Thoughts
Lifestyle factors significantly affect cancer risk. The ways that exercise can help prevent cancer are multifaceted. And they’re a powerful weapon in your arsenal, slashing your risk by boosting your immune system, cutting inflammation, and keeping your body in fighting shape. Studies back this up; physical activity can significantly lower your odds of cancers like breast, colon, and lung.
It’s not just about hitting the gym; it’s about stacking every advantage you can. That’s where Catch comes in. We give you a clear, no-nonsense assessment of your cancer risk, then hand you a personalized playbook for prevention, including screening schedules, nutrition tweaks, and other lifestyle shifts, like exercise and its relation to cancer prevention, all rooted in hard science.
Our mission is to reduce cancer risk, aid early detection, and make prevention strategies accessible for everyone. Become a Catch member today and build a stronger, healthier future. For just $5, you can join, and your membership provides a free one to someone in need.
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Frequently Asked Questions About Exercise And Cancer Risk Reduction
What types of cancer can be prevented with regular exercise?
Research shows that exercise can significantly lower the risk of breast, colon, endometrial, bladder, stomach, and esophagus cancer. It may also affect your risk of lung, liver, head and neck, pancreas, prostate, and ovarian cancer.
What are the best types of exercises for lowering cancer risk?
There’s no one-size-fits-all, but a mix of aerobic exercises (think running, cycling, or swimming) and strength training (like lifting weights) packs the biggest punch. Aerobic activities enhance heart health, while strength training builds muscle and helps regulate blood sugar, crucial for overall health and well-being.
Can walking lower your risk of cancer?
Absolutely. Brisk walking, especially for 30 to 60 minutes most days of the week, can cut your risk of cancers, including breast and colon cancer. Walking is an excellent choice for physical activity because it’s accessible and practical, offering many physical and mental health benefits.
Can exercise help with the side effects of cancer treatment?
Exercise has been shown to ease common side effects like fatigue, nausea, and depression during cancer treatment. It can also counteract muscle loss and improve sleep. Whether it’s gentle yoga, walking, or light resistance training, staying active can help restore a sense of control, which is often imperative for emotional well-being during cancer treatment. Follow your doctor’s recommendations.
Can exercise reduce the risk of cancer recurrence?
Although those who have had cancer once are more likely to develop it again, exercise helps rebuild strength, balance hormones, and keep inflammation at bay, all of which can be beneficial for those working to reduce the risk of recurrence. Catch will guide you through tailored steps to keep recurrence risks as low as possible.
How does exercise affect the immune system in relation to cancer?
When you engage in physical activity, a significant proportion of killer immune cells that show tumor cytotoxic effects mobilize into the blood circulation. For this reason, exercise can be part of cancer prevention for both those who have never had cancer and those who have had cancer and are working to reduce the risk of recurrence.
How does exercise impact hormone-related cancers?
Hormone-related cancers, like breast and endometrial, are often tied to elevated levels of estrogen or insulin. Exercise helps to lower these levels and disrupt the environment where cancer cells multiply.
Sources:
- National Cancer Institute. (n.d.). Physical Activity and Cancer. https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
- Susan G. Komen®. (2025, June 10). Exercise and breast cancer risk. https://www.komen.org/breast-cancer/facts-statistics/research-studies/topics/recreational-physical-activity-and-breast-cancer-risk/
- Behrens G;Jochem C;Keimling M;Ricci C;Schmid D; Leitzmann MF; (n.d.). The association between physical activity and gastroesophageal cancer: Systematic review and meta-analysis. European journal of epidemiology. https://pubmed.ncbi.nlm.nih.gov/24705782/
- American Cancer Society. (n.d.). American Cancer Society Guideline for Diet and Physical Activity. https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html
- American Cancer Society. (n.d.). Health Risks of Smoking Tobacco. https://www.cancer.org/cancer/risk-prevention/tobacco/health-risks-of-smoking-tobacco.html
- Lyu, D.-W. (2024, January 4). Immunomodulatory effects of exercise in cancer prevention and adjuvant therapy: A narrative review. Frontiers in physiology. https://pmc.ncbi.nlm.nih.gov/articles/PMC10794543/
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