🏃‍♀️Active Today, Healthier Tomorrow

Article by Dr. Donald Greig

How Physical Activity Helps Prevent and Manage Cancer

While I regularly promote physical activity as an essential lifestyle change—one of the key factors individuals can control to positively influence their health—during my Wellbeing Seminars and workshops, I was inspired to revisit this topic after reading a recent article in SciTechDaily (see below).

Staying physically active is one of the most powerful steps you can take to improve your health. Research consistently shows that regular physical activity not only lowers the risk of developing several types of cancer but also improves outcomes and quality of life for people undergoing or recovering from cancer treatment.

Let’s explore how movement makes a difference.

🔬 How Physical Activity Helps Prevent Cancer

Regular exercise helps protect your body in several important ways:

✅ Reduces Inflammation

Chronic inflammation is linked to cancer development. Physical activity helps lower inflammatory markers in the body.

✅ Improves Immune Function

Exercise strengthens the immune system, enhancing the body’s ability to detect and eliminate abnormal cells.

✅ Regulates Hormones

High levels of certain hormones, such as oestrogen and insulin, are associated with increased cancer risk. Regular activity helps regulate these hormone levels.

✅ Helps Maintain a Healthy Weight

Excess body weight is a known risk factor for many cancers. Physical activity helps prevent weight gain and reduces body fat, lowering cancer risk.

🎗️ Cancers Linked to Physical Activity

Strong evidence shows that regular physical activity reduces the risk of:

• Breast cancer

• Colon cancer

• Endometrial (uterine) cancer

• Kidney cancer

• Bladder cancer

• Oesophageal cancer

Emerging evidence also suggests benefits for other cancer types.

💪 Benefits for Cancer Survivors

If you are undergoing treatment or are a cancer survivor, staying active can:

• Reduce cancer-related fatigue

• Improve strength and physical function

• Decrease anxiety and depression

• Improve sleep quality

• Support heart and bone health

• Reduce the risk of cancer recurrence (especially in breast and colon cancer)

Exercise is safe for most patients and can be adapted to individual ability and treatment stage.

🕒 How Much Activity Do You Need?

The general recommendation for adults is:

• 150–300 minutes of moderate-intensity activity per week (Examples: brisk walking, swimming, cycling) OR

• 75–150 minutes of vigorous-intensity activity per week (Examples: jogging, aerobic classes)

Plus:

• Strength training at least 2 days per week

If this feels overwhelming, remember:

Some activity is better than none. Even small increases in movement provide meaningful benefits.

🚶 Simple Ways to Get Started

• Take a 10–15 minute walk after meals

• Use the stairs instead of the elevator

• Try gentle yoga or stretching

• Join a beginner exercise class

• Do light resistance exercises at home

Start slowly and gradually increase intensity.

⚠️ Important Considerations During Treatment

If you are receiving cancer treatment:

• Talk with your healthcare team before starting a new exercise program

• Avoid overexertion

• Stay hydrated

• Modify activity if you experience pain, dizziness, or unusual symptoms

Physical therapists and oncology exercise specialists can create personalized plans.

🌟 The Bottom Line

Physical activity is a powerful, low-cost, and accessible tool for cancer prevention and survivorship. It supports your body, boosts your mood, and strengthens your resilience.

Movement is medicine — and every step counts.

If you would like help developing a safe and personalized activity plan, please speak with your healthcare provider at your next visit.

Stay active. Stay strong. Stay hopeful.

Disclaimer: This newsletter is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider for any medical concerns.

Source

Article by The University of Kentucky

The Simple Habit That Could Help Prevent Cancer

Physical activity may quietly reduce cancer risk through effects on the body’s internal systems. Even modest increases in movement could make a measurable difference. 

Physical activity helps prevent cancer through improved body regulation and reduced inactivity, with even modest increases in movement making a difference.

Getting into a workout routine is not always easy. Motivation can be low, time feels limited, and results may seem far off. But beyond fitness or weight loss, regular movement offers a powerful and often overlooked benefit: it can help lower your risk of cancer.

Large studies have consistently found that people who stay active are less likely to develop several major cancers, including those of the breast, colon, lung, kidney, endometrium, esophagus, bladder, and stomach.

How Exercise Reduces Cancer Risk Mechanisms

Physical activity influences the body in ways that go far beyond burning calories. It helps keep inflammation in check, balances hormones linked to cancer growth, and strengthens immune defenses that can detect and destroy abnormal cells early.

Being active also cuts down on time spent sitting. Research links prolonged sitting with a higher risk of certain cancers and other health issues. In addition, exercise can support weight loss, which plays an important role in reducing cancer risk. Excess body fat can increase inflammation, raise estrogen (hormone) levels, and affect insulin and growth factors.

Recommended Exercise Guidelines and Examples

Any level of physical activity can benefit your health. Experts recommend that adults get at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week. Moderate-intensity options include dancing, brisk walking (3 miles per hour), yoga, golfing, and yard or garden work. Vigorous activities include jogging or running, swimming, jumping rope, and fast bicycling (10 miles per hour).

To give context, a recent study found that people who took 7,000 steps per day had an 11% lower cancer risk compared to those who took 5,000 steps. Those who reached 9,000 steps per day had a 16% lower risk. Participants with the highest daily activity levels had a 26% lower risk of developing cancer than those with the lowest levels.

Small Steps Toward Long-Term Cancer Prevention

The most effective exercise is the one you will keep doing. That might mean short walks, weekend sports, or quick home workouts. Building activity into your routine, such as walking after meals or taking the stairs, can be just as valuable as structured exercise.

Cancer remains one of the leading causes of death in the United States, but lifestyle choices can shift the odds. You do not need to overhaul your life overnight. Starting small and staying consistent can have a measurable impact on long-term health.