Exercise for Cancer Prevention

It’s no secret that physical activity is good for you, but did you know that it can protect against cancer? Exercise can reduce your risk of developing over ten types of cancer and improve health outcomes in those already diagnosed. The sooner you start exercising, the better. Keep reading to learn more about the connection between physical activity and cancer.

Those who regularly move their bodies are less likely to develop over 10 different types of cancer.

Incorporate physical activity into your daily and weekly routine when possible. Aim for 150 to 300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activity each week. You should also include 2 days of muscle-strengthening activities and balance training weekly.

If you don’t know where to start, think of some of your favorite exercises, including sports and daily activities. You are often more successful in your physical activity goals if you enjoy the movements. To learn more about physical activity, check out the Move Your Body, Shape Your Future webpage.

The connection between exercise and cancer is better understood for some kinds of cancer than others. Breast and colon cancer are the best examples, as exercise directly affects several body processes that contribute to these conditions. For instance, physical activity lowers levels of sex hormones, like estrogen, that are linked to cancer growth and spread. Having extra fat mass can increase estrogen production, thereby increasing your risk for cancer.

In addition, both aerobic (i.e., cardio) and anaerobic activity (e.g., strength training) can improve your metabolism by helping your body use insulin more effectively. Insulin transfers energy to your cells instead of it being stored as excess fat. Both overweight and obesity increase your cancer risk due to increased inflammation in the body. This added stress can damage your DNA and lead to abnormal cell growth. By staying physically active, you decrease fat stores and inflammation that contributes to cancer risk.

Two of the biggest modifiable risk factors, or factors you can change, are tobacco use and overweight or obesity status. Quitting tobacco products, incorporating movement into your routine and eating colorful, balanced meals are all ways you can improve your physical health and reduce your risk of cancer.

But there’s more – physical activity reduces your risk for many other health conditions too! Staying active reduces your risk of developing heart disease, type 2 diabetes and stroke to name a few. It reduces inflammation in the body, stunts weight gain and improves your bone and cognitive health to promote healthy aging. You may even notice your sleep and mental wellbeing get better as well!

Getting enough physical activity may be hard sometimes, but it can make a big difference to your health. Keep in mind that any movement is better than no movement. If you don’t know where to start, start small. You are more likely to succeed when you start at low, sustainable levels and work your way up to achieving your fitness goals. That may look like a short walk right now and then over time, adding more activities to hit the recommended targets mentioned above. Moving your body has many benefits. Make reducing your cancer risk one of them!