Humans are born to move. Think about our ancestors during the Paleolithic Period: they hunted, gathered, and were constantly on the go to survive. Fast forward to today, and life looks very different. Many of us spend hours sitting at desks, scrolling through screens, or relying on technology to complete tasks that once required physical effort. For example, instead of hunting for food like our ancestors, we order groceries with a swipe of a finger and have them delivered to our doorstep without ever leaving the couch. Moreover, up to 80% of jobs in the United States are now sedentary. While modern conveniences have made life easier, they’re also why many of us neglect a fundamental aspect of health: physical activity.
Most of us know that exercise is good for us. It keeps our hearts strong, minds sharp, and bodies in shape. But what about its role in preventing something as serious as cancer? Over the years, scientists have discovered more about the link between physical activity and cancer risk. Some findings are clear-cut, while others remain open to debate. What we do know is that staying active does more than make us feel good and energized; it also gives our bodies the best possible chance to fight off diseases, including cancer. So, let’s get moving, both in body and understanding, as we investigate this relationship between active living and cancer prevention.
What Exactly Is Physical Activity?
When we talk about physical activity, we’re referring to any movement that burns energy. Walking to the mailbox, playing with your kids, or even vacuuming your living room all count. The World Health Organization (WHO) emphasizes that physical activity improves cardiovascular fitness, mental health, and brain function. For children, it supports healthy growth and development.
Physical activity falls into four domains, each playing a role in how we move throughout our day:
- Recreational or leisure activities are the things we do for fun, including playing sports, dancing, hiking, or gardening. They’re not necessarily tied to work or chores; they’re purely for enjoyment.
- Occupational activities are the physical tasks we perform at work. For some, it may involve heavy lifting or manual labor. For others, it could mean standing or walking during a shift.
- Transport activities are movements that get you from one place to another, like walking to the bus stop, cycling to work, or running to catch a flight.
- Household activities or chores like mopping, laundry, or lawn mowing might not feel like exercise, but they definitely count toward your daily movement.
What About Exercise? How Is It Different?
While physical activity covers all types of movement, exercise is a bit more specific. Exercise is planned, structured, and repetitive. It’s the jog you schedule every morning, the yoga class you attend after work, or the weightlifting session you do at the gym. The goal of exercise is to improve or maintain your physical fitness and overall health. It’s intentional and has measurable benefits, including increased strength, endurance, and/or flexibility.
The main difference? Physical activity is broad and includes everything from taking the stairs to playing tag with your kids. Exercise, on the other hand, is a focused effort to better your body’s appearance and capabilities.
Why Physical Activity Matters for Cancer Prevention
You might be wondering why we’re breaking down these definitions. Here’s why: understanding the different types of physical activity helps us see how movement fits into our daily lives. Not everyone has the time or ability to hit the gym every day, and that’s okay. You don’t need to be a marathon runner to reap the benefits of physical activity. Even small, consistent efforts add up over time.
Research shows that the more active you are, the lower your risk of certain malignant diseases. In a meta-analysis of 33 papers, highly physically active women exhibited a 20% reduced risk of endometrial cancer than those with low levels of physical activity.
How much you move throughout the day is just as important, whether through work, chores, or leisure activities. For example, someone with a sedentary job might have low occupational activity but could still stay active through household chores or recreational sports. These variations matter when assessing cancer risk.
Link Between Physical Activity and Cancer
Over the years, researchers have uncovered compelling evidence that staying active lowers the risk of certain cancers and improves outcomes for diagnosed patients.
What the Research Tells Us
An empirical study published in 2018 examined how physical activity affected cancer mortality. The researchers compared four groups:
- Patients who stayed active before and after a cancer diagnosis
- Patients who became more active after diagnosis
- Patients who reduced their activity levels after diagnosis
- Patients who remained inactive before and after diagnosis
They concluded that even low-to-moderate physical activity before and after diagnosis lowered cancer mortality rates. In other words, any amount of movement is better than none.
But the story doesn’t end there. In a 2017 umbrella review that assessed over 500 studies involving 770,000 cancer cases, the researchers found a strong connection between physical activity and a lowered risk of certain cancers, particularly colon and breast cancer.
Physical Activity and Breast Cancer Risk
Breast cancer researchers have long suspected a link between physical activity and decreased risk. One study followed 3,137 women diagnosed with breast cancer for over 16 years. Those who engaged in at least seven hours of physical activity per week had a slightly lower risk compared to those who exercised for an hour or less.
Another study published in the Journal of the National Cancer Institute found that recreational and occupational physical activities minimized breast cancer risk. Women with high levels of occupational activity, like manual labor, showed a reduced risk, while recreational activities lowered risk by 12 to 60 percent, depending on menopausal status. Scientists believe this reduction might stem from changes in menstrual patterns, lower body fat, or improved immune function.
For women with BRCA1 and BRCA2 genetic mutations, which increase breast cancer risk by 60% to 70% and 55% to 70%, staying active could delay or reduce the risk of breast cancer in these high-risk groups, especially among young BRCA carriers.
Recommended reading: 17 Cancers Threatening Gen Xers and Millennials
Physical Activity and Colorectal Cancer
Colorectal cancer (CRC) is another area where physical activity shows promise. Multiple studies have found that staying active after a CRC diagnosis lowers the risk of death from the disease. According to the National Cancer Institute, physically active adults can reduce their colon cancer risk by up to 24 percent.
Researchers believe exercise influences metabolic and inflammatory pathways:
- Metabolic pathways: Physical activity regulates blood sugar levels and improves insulin sensitivity. Since clinical findings revealed that high insulin and insulin resistance raise colorectal cancer risk, keeping these factors in check may lower the chances of disease development.
- Inflammatory pathways: Chronic inflammation is an established risk factor for several cancers, including CRC. Exercise lessens the level of inflammatory markers in the body, creating an environment less conducive to cancer growth.
A cohort study probed further by comparing different types of physical activity and their effect on CRC risk. The researchers analyzed data from 23,586 individuals and found that recreational physical activities, like jogging or playing sports, diminished the risk of colorectal cancer. Occupational activities, such as manual labor or jobs requiring physical exertion, also showed a link to lower risk.
However, transport-related activities, like walking or cycling to work, and household chores, such as cleaning or gardening, did not show the same protective effect. Findings suggest that not all movement is equal when it comes to colorectal cancer prevention. Structured, intentional activities might be more beneficial than incidental movement.
Physical Activity and Other Cancer Types: Growing Evidence
Although the link between physical activity and reduced cancer risk is strongest for breast and colorectal cancers, emerging research demonstrates that staying active may also lower the risk of several other malignancies, including but not limited to:
Endometrial Cancer
Endometrial cancer affects the lining of the uterus. As mentioned earlier, a systemic review and meta-analysis found that women who made time for physical activity had a 20% lower risk of getting endometrial cancer compared to inactive or sedentary women. Researchers believe this reduction may be due to exercise’s ability to regulate hormones like estrogen, which can fuel the growth of certain cancers.
Prostate Cancer
Evidence has been mixed for prostate cancer, but recent studies are leaning toward a protective effect. A study followed 49,160 men aged 40 to 75 from 1986 to 2012 and found that those who took part in vigorous physical activity had a 30% lower risk of advanced prostate cancer. Vigorous activities, like running or competitive sports, seemed to offer the most benefit, likely due to their impact on hormone levels and inflammation.
Lung Cancer
Even lung cancer, which often arises due to smoking or exposure to secondhand smoke, may be less likely to occur in a person who exercises regularly. A 2020 study found that regular physical activity reduced lung cancer risk by 10% to 20%, even among smokers.
Science Behind Physical Activity and Cancer Prevention
Understanding how physical activity reduces cancer risk involves looking at the ways movement impacts our bodies. Exercise triggers a cascade of biological changes that help protect against cancer. Let’s break down some of these mechanisms.
Hormonal Changes
Physical activity helps regulate hormones like estrogen and insulin, both of which contribute to many cancer cases. High estrogen levels, for example, raise the risk of breast and endometrial cancers. Exercise lowers estrogen levels and cuts down the risk of these cancers, especially in postmenopausal women. Similarly, physical activity improves insulin sensitivity, which can decrease the risk of cancers associated with insulin resistance, like colorectal cancer.
Immune System Boost
Regular exercise strengthens the immune system and its ability to detect and destroy pathogens and abnormal cells. It stimulates immune cells to recirculate, as well as reduces cancer-triggering inflammation and oxidative stress in the body. This immune-boosting effect is one reason why active individuals may have a lower risk of certain cancers.
Reducing Inflammation
As briefly discussed earlier, chronic inflammation is a risk factor for many cancers, including colorectal, lung, and breast cancer. Exercise interventions reduce inflammation-related markers in the body, therefore, creating an environment less favorable for cancer growth.
Weight Management
Obesity is a risk factor for a minimum of 13 cancer types, including breast, colorectal, and pancreatic malignancies. Regular recreational physical activities and exercising supports a healthy weight (by BMI standards) by burning calories and building muscle. Even modest weight loss through regular exercise can significantly reduce cancer risk.
Improving Gut Health
Exercise may improve gut health. Physical activity speeds up the passage of food through the digestive system, which reduces the time harmful substances stay in contact with the intestinal lining. This faster transit time may lower the risk of colon and rectal cancers.
DNA Repair
Emerging research suggests that exercise may boost the body’s ability to repair damaged DNA. DNA damage contributes to cancer occurrence, so refining repair mechanisms may help prevent cancer. This area of research is still evolving, but it opens the door to exciting possibilities in the fight against cancer.
Recommendations for Active Living
Staying active doesn’t mean running marathons or spending hours at the gym. Small, consistent changes can improve your health and lower cancer risk. Here are some tips to help you add more movement to your daily life.
How Much Physical Activity Do You Need?
The World Health Organization recommends at least 150 minutes of moderate aerobic activity weekly for adults. You can break down WHO’s recommendation into manageable chunks, like 30 minutes of brisk walking five days a week. For additional health benefits, aim for 300 minutes of moderate activity each week.
Here are some activities to try:
- Aerobic exercise: Brisk walking, swimming, and cycling get your heart pumping and improve cardiovascular health.
- Strength training: Lifting weights, using resistance bands, or doing bodyweight exercises like squats and push-ups build muscle and boost metabolism.
- Flexibility and balance: Yoga, Pilates, or tai chi improve flexibility, reduce stress, and help prevent falls, especially with age.
As for how to incorporate movement into daily life, here are some tips and tricks:
- At work: Take short breaks to stretch or walk around the office. If possible, use a standing desk.
- At home: Turn chores into mini-workouts. Vacuuming, gardening, or even playing with your children can count as physical activity.
- During commutes: Walk or bike to work if you can. If you take public transportation, get off a stop or two early and walk the rest of the way.
But keep the following in mind, as they can derail you from your goals:
- Time constraints: Start small. Even 10 minutes of activity a few times a day can add up and help you build your stamina for longer exercise sessions.
- Lack of motivation: Find an activity you enjoy, whether dancing, hiking, or playing a sport. Exercising with a friend can also keep you accountable.
- Physical limitations: If you have health concerns, talk to your provider about safe ways to stay active. Chair exercises or water aerobics are examples of great options.
You don’t need to overhaul your life. Taking the stairs instead of riding the elevator, parking farther away, or doing a quick stretching session during TV commercials all contribute to a more active lifestyle. Consistency is key to making movement a regular part of your routine. Start where you are, do what you can, and build from there. Every step counts.
True and False: Active Living, Lower Cancer Risk
The relationship between physical activities and cancer prevention is not black and white. While staying active alone can’t guarantee you’ll never develop cancer, research shows it significantly lowers the risk of certain cancers. Exercise is a powerful lifestyle intervention that improves overall health and creates an environment in your body that’s less hospitable to cancer. So, while active living isn’t foolproof, it’s one of the easiest and most effective tools we have to reduce risk and support long-term health.
The Bottom Line: Choose Movement as a Lifestyle
Breaking a sweat doesn’t require expensive equipment or a gym membership. All you need to do is incorporate movement into your daily routine in a way that works for you. Maybe that means taking a walk during your lunch break, dancing while you cook dinner, or playing a pickup game of badminton with friends. The point is to keep moving, no matter how small the effort might seem.
And let’s not forget the mental health advantages. Physical activity is good for your mind, too. It can reduce stress (another one of cancer’s best friends), improve your sleep (sleep deprivation is another), and boost your mood. When you feel better mentally, you’re more likely to stick with healthy habits.
About New Hope Unlimited
If you or someone you care about is looking for a different approach to cancer treatment, New Hope Unlimited focuses on treating the whole person by combining advanced medical care with alternative therapies tailored to each patient’s needs. Contact us today to learn how we can support your journey toward better health and well-being.