Cancer is the second leading cause of death in the United States, so doing what you can to prevent it should be top of mind. One way to reduce cancer risk is through exercise.
The good news is that you don't have to train for a marathon or even join a gym to reduce your risk. Recent research shows that even just a little daily physical activity goes a long way.
Here's what you need to know:
What the science says about physical activity and cancer
Experts have known for some time that physical activity is associated with a lower risk of cancer. Research shows that people can reduce their cancer risk by 10% to 20% if they exercise:
- At moderate or vigorous intensity — exercise that feels hard or challenging and causes you to sweat
- For three to four hours per week
Until now, data on the effects of physical activity on cancer risk has typically been limited to certain types of cancer and moderate- to high-intensity workouts. Based on prior studies, the Centers for Disease Control and Prevention (CDC) reports engaging in greater amounts of exercise may significantly reduce your risk for certain types of cancer, including:
- Bladder
- Breast
- Colon
- Endometrium
- Esophageal
- Kidney
- Lung
- Stomach
However, a recent study of 85,000 adults shows that even replacing sedentary time with light-intensity movement — such as walking or performing household chores — can positively affect your cancer risk. Participants with the most daily physical activity had a 26% lower cancer risk than participants who were the least active. Those benefits occurred regardless of demographic factors, lifestyle choices, body mass index (BMI) or health conditions.
The study also looked at the association between the number of daily steps and cancer risk. Turns out, a higher daily step count, regardless of how fast you walk, is associated with a lower cancer risk. Compared to people taking 5,000 steps daily, people taking 7,000 steps daily had an 11% lower cancer risk. Taking 9,000 steps per day was associated with a 16% lower risk. Taking more than 9,000 steps daily offered no additional benefit.
How exercise helps prevent cancer
Experts believe there are several ways that physical activity reduces cancer risk, including:
- Helps balance hormones, which prevents the growth of hormone-sensitive cancer cells
- Keeps the immune system healthy, which makes it more challenging for cancer cells to thrive and grow
- Supports a healthier body weight, and being overweight or having obesity is a factor in as many as 20% of cancer deaths
- Typically relates to a healthier lifestyle, and people who choose to eat a healthy diet and avoid smoking are less likely to develop cancer
Moving your body also improves outcomes if you have cancer. Besides an improved survival rate, people who exercise have lower rates of:
- Complications
- Treatment toxicity
- Relapse
Simple ways to incorporate more movement into your day
Being more physically active can help you feel good and stay protected from cancer and other chronic diseases. The goal is to move your body every day. But before you start a new physical activity, check in with your primary care physician (PCP) to make sure it's safe.
The American Cancer Society recommends these tips for adding more exercise into your day:
- Add steps to what you already do: Ideas include parking farther away from the store, walking while you talk on the phone or going to a colleague's desk instead of sending an email.
- Build in a break for movement: Schedule breaks from work and move your body. Go for a walk, dance to a favorite song or do some squats to get your blood pumping.
- Get outside: Gardening, raking leaves and pushing a lawnmower all count as exercise. Plus, you'll get a mental health boost with time spent outdoors.
- Make it a family affair: Exercise benefits the entire family, so make it a habit to do something active every night after dinner.
- Play more: You can burn more than 200 calories an hour just by playing with your pets and kids.
- Watch television actively: Ride a stationary bike, walk on a treadmill or march in place as you watch your favorite show.
