Research suggests staying active can reduce the risk of several common cancers. Doctors explain why exercise is so powerful – and the types of movement that offer the biggest benefits
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According to the National Cancer Institute, individuals who engaged in light- and moderate-to-vigorous-intensity daily physical activity had a lower risk of cancer than individuals who were more sedentary. The results, from a study of more than 85,000 UK adults that took place in 2025, is good news.
We asked the experts – including several doctors and leading oncologists – on why exercise can help keep cancer at bay and what type of fitness they recommend we do.
“Regular exercise has been found to be one of the few lifestyle factors that can significantly decrease an individual’s chance of developing many types of cancer, including both breast and colon cancer,” explained Dr. Brian Honeyman, clinical advisor.
“One of the reasons this why is because physical activity in women has been shown to help manage hormone levels such as estrogen and insulin, aid in reducing chronic inflammation, and promote a healthier body weight, all of which have been associated with a reduced risk of developing cancer.
“Although exercise is not guaranteed to prevent cancer, nor can it replace screening methods for detecting the presence of cancer, it is one of the strongest evidence-based interventions individuals can utilize to positively impact their risk factors for developing cancer.”
As well as breast and colon cancer, physician Dr Omer Awan, a Professor at the University of Maryland School of Medicine, says that regular exercise is also known to decrease the risk of kidney, endometrial and bladder cancer; among others.
“In general, exercise helps us maintain a healthy weight, and lowers inflammation in our body that is a common pathway for DNA damage that can eventually result in cancer,” he explained.
“In addition to inflammation, exercise stimulates certain hormones, such as insulin sensitivity which can directly decrease growth signals that eventually become cancer. In the case of breast cancer, women who exercise regularly have up to 20% lower risk of developing breast cancer, as we know obesity is directly related to the development of breast cancer. Exercise in these women lowers estrogen levels, reduces inflammation, and helps prevent obesity – all related to the development of cancer.”
What exercise should you be doing?
As for the type of exercise he advises, Dr Awan points to walking, strength training, flexibility training through yoga, or even vigorous exercise as providing positive benefits, particularly if done consistently for an extended period of time.
To help protect yourself even more, adding exercise into your life, alongside a healthy eating plan, is advice worth noting.
According to surgical oncologist Dr. Loren Rourke eating a balanced diet and exercising will stack the odds of getting cancer in your favour.
“Eating badly can have a bad effect on your body as your BMI, if elevated, can have a negative impact on cancer prognosis. Get a trainer and splurge for that gym membership. It’s an investment in your overall health. A fit you is the number one thing you can do to prevent cancer and more importantly beat it if you do get it. Do whatever you love, whether it’s swimming, walking, tennis, or something else. Avoid what you hate.
“Nothing that is good for you is a waste of time; you’re simply banking the benefits.”
As well as cancer, exercise can also help protect you from other things like dementia and strokes.
“By exercising you are improving blood flow that can help prevent strokes, which therefore can reduce the risk of vascular dementia, which is commonly due to plaque in the arteries,” explained Dr. Snehal Smart, an expert contributor with The Mesothelioma Center at www.Asbestos.com
“Improved blood flow increases oxygen and nutrient delivery to the brain and promotes the production of new brain cells. This is helpful for memory processing and storage, and it helps reduce the risk of Alzheimer’s and other forms of dementia. According to some studies, even 35 minutes a day or 150 minutes of moderate-intensity physical activity a week can be beneficial.”
Anything is better than nothing
Don’t be alarmed or feel stressed if you are a woman who doesn’t incorporate exercise into your life. If you start slow, anything is better than being sedentary.
“A significant message for women is that you do not need to participate in an intense workout to benefit from physical activity. Gardening, walking quickly with friends, taking the stairs, participating in recreational sports, or actively playing with your kids can contribute towards your total weekly physical activity. What matters most is consistency over perfection,” advised Dr. Shernell Surratt-Gary, the Clinical Advisor of Aura Wellness.
“I recommend that my patients include both aerobic and strength building activities into their routines, as well as try to limit extended periods of time spent in sedentary states. In fact, even taking breaks throughout the day to move around for one to five minutes can result in improved metabolic benefits.
“While regular physical activity assists in reducing the development of cancer in a variety of ways. It doesn’t have to be done at a fast pace.
“Your goal should not be to exercise to avoid disease, but rather develop lifelong habits that positively impact overall health. Exercise is an intervention that is unique because it simultaneously contributes to physical health, mental wellbeing, healthy aging, and significantly reduces the risk of developing many types of cancers.”
