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Exercise & Cancer: Link, Prevention & Survival Benefits

Cancer remains one of the most devastating diseases globally, but a growing body of research reveals that regular physical activity plays a far more significant role in cancer prevention and survival than previously understood. 

But is there a link between exercise and cancer? And if so, how does exercise prevent cancer?

This article dives deep into the science behind exercise and cancer, exploring which cancers are most affected by inactivity, how fitness impacts survival and the best types of exercise for reducing risk.

Head there now:

• Does Exercise Really Lower Cancer Risk?
• What Cancers Are Linked to Physical Inactivity
• How Does Exercise Prevent Cancer?
• Are Fit People More Likely to Survive Cancer?
• Exercise Before Treatment (Prehabilitation)
• Exercise During & After Cancer Treatment
• Best Exercise to Prevent Cancer
• Debunking Myths: Exercise & Cancer

Does Exercise Really Lower Cancer Risk?

Research confirms that physical activity and cancer risk are strongly connected. According to the World Cancer Research Fund, regular exercise can reduce the risk of several cancers by 10 to 50 per cent.

What Cancers Are Linked to Physical Inactivity

Decades of research confirm that a sedentary lifestyle increases the risk of multiple cancers. The strongest evidence relates to: 

Cancer Type	Risk Reduction with Exercise
Breast cancer	6–10 per cent lower risk
Colon cancer	8–14 per cent lower risk (men)
Endometrial cancer	10–19 per cent lower risk
Bladder cancer	15 per cent lower risk
Kidney cancer	12–23 per cent lower risk
Oesophageal cancer	21 per cent lower risk
Stomach cancer	19 per cent lower risk
Lung cancer	20 per cent lower risk (in former/current smokers)

While melanoma risk rises in active individuals, this is likely due to sun exposure. 

Further Reading: Should Cancer Patients Avoid Vitamin B12 Supplements?

How Does Exercise Prevent Cancer?

Exercise doesn’t just help with weight management; it triggers biological changes that make the body less hospitable to cancer cells:

Hormonal Regulation

• Lowers oestrogen & testosterone (linked to breast & prostate cancers).
• Reduces insulin & IGF-1 (growth factors that fuel tumours).

Immune System Boost

• Increases natural killer (NK) cells – white blood cells that destroy cancer cells.
• Enhances T-cell function – critical for immune surveillance.

Anti-Inflammatory Effects

• Lowers CRP & IL-6 (chronic inflammation drives cancer).
• Reduces oxidative stress (damage to DNA that can trigger mutations).

Metabolic Improvements

• Speeds up gut transit time (less exposure to carcinogens).
• Lowers bile acid secretion (linked to colon cancer).

Are Fit People More Likely to Survive Cancer?

Studies show that cancer patients who exercise have:

• Higher survival rates (up to 50 per cent lower risk of death for breast, colon & prostate cancer)
• Fewer side effects from chemotherapy & radiation
• Better treatment tolerance (less need for dose reductions)
• Lower risk of recurrence

Further Reading: Combining Omega-3 with Vitamin D and Exercise for Ageing

Exercise Before Treatment (Prehabilitation)

‘Prehab’ – preparing the body before cancer treatment – can improve outcomes dramatically. Patients who are fit before treatment:

• Handle chemotherapy & surgery better
• Recover faster, meaning less muscle wasting 
• Have stronger immune responses and a better tolerance of side effects like fatigue and nausea

A cancer exercise program before treatment often includes:

Exercise Type	Benefits	Recommended Dose
Aerobic (e.g., walking, cycling)	Improves heart/lung function	3–5x/week, 20–30 mins
Resistance Training	Preserves muscle mass	2–3x/week, 8–12 reps
Flexibility (yoga, stretching)	Maintains mobility	Daily, 10–15 mins

Further Reading: The Power of Aerobic Exercise in Weight Loss

Exercise During & After Cancer Treatment

During Treatment

Many worry that exercise could worsen side effects, but research shows the opposite:

• Reduces fatigue (one of the most common chemo side effects)
• Prevents muscle loss (critical for recovery)
• Improves mood & mental health

A study on breast cancer patients found that those who did resistance training were 3.3 to 5.7 per cent more likely to complete chemotherapy without dose reductions.

The best exercises during cancer treatment are:

• Low-impact cardio (walking, swimming).
• Light resistance bands (prevents muscle atrophy).
• Tai Chi/Yoga (improves balance & mood).

After Treatment (Survivorship)

Staying active post-treatment:

• Lowers risk of cancer returning
• Reduces risk of other chronic diseases (heart disease, diabetes)
• Improves long-term quality of life

Yet, it’s estimated that less than 10 per cent of cancer survivors will be active during treatments and only 20 to 30 per cent will be active after treatments. This shows that doctors need to emphasise the importance of exercise and physical activity in cancer survivorship to patients. 

Best Exercise to Prevent Cancer

The gold standard is:

• 150 to 300 mins of moderate exercise (brisk walking, cycling) OR
• 75 to 150 mins of vigorous exercise (running, HIIT) per week

More Movement = Greater Protection

• Every additional 15 MET-hours/week reduces the risk of seven cancer types.

• Vigorous exercise may offer extra benefits in less time.

Which Type is Best?

Exercise Type	Benefits
Aerobic (cardio)	Reduces breast & colon cancer risk
Strength training	Preserves muscle, lowers insulin
HIIT (High-Intensity Interval Training)	May slow tumour growth
Yoga/Pilates	Reduces stress & inflammation

For maximum benefits:

• Combine cardio + strength training
• Avoid long periods of sitting (even if you exercise)
• Stay consistent — lifelong activity matters most

Further Reading: The Role of Exercise in Weight Loss

Debunking Myths: Exercise & Cancer

❌ Myth: Cancer patients should rest and avoid exercise.
✅ Fact: Exercise improves recovery and reduces side effects.

❌ Myth: Exercise spreads cancer.
✅ Fact: Exercise improves treatment effectiveness by improving blood flow.

❌ Myth: Only intense workouts help.
✅ Fact: Any movement counts — even walking lowers risk.

❌ Myth: If you’re slim, exercise doesn’t matter.
✅ Fact: Exercise reduces cancer risk independent of weight loss.

End Note

Research into cancer and physical activity shows that it’s recommended to move as much as you can and as often as you can when battling cancer. Of course, always be sure to do so under the direct guidance and opinion of your doctor, but whether you’re looking to lower your risk or improve survival odds, exercise is one of the most powerful tools against cancer. 

To reiterate about exercise and cancer prevention:

1. Exercise prevents cancer by reducing inflammation, improving immunity, and regulating hormones.
2. Fit patients survive longer and handle treatment better.
3. 150-300 mins of exercise per week is ideal for prevention.
4. Strength training + cardio is the best combo.
5. Even small amounts of activity help—start wherever you can.

Take control of your health today by starting an exercise regime. To help, read our anti-ageing exercise routine article or consider taking certain supplements to help your body on your journey. For example, you can take magnesium glycinate to improve muscle recovery and sleep or curcumin to help reduce inflammation.Learn more about your health with Xandro’s blogs!