When it comes to reducing your risk of developing cancer, maintaining a healthy diet is often the first thing that comes to mind. However, regular physical activity is just as important in any cancer prevention strategy.

A growing body of research suggests that exercise can significantly lower the risk of developing common cancers. By understanding how physical activity can help reduce vulnerability, you can take proactive steps towards improving your overall health and well-being.

This article closely examines the exercise and its potential anti-cancer effects.

The Link Between Exercise and Lower Cancer Risk

Studies have found a strong correlation between higher levels of physical activity and lower risks of developing several common types of cancer.

While factors such as genetics can also influence your likelihood of developing cancer, experts estimate that approximately 20% of cancer cases could be prevented by engaging in regular exercise.

Moreover, meeting recommended activity levels may also lead to better outcomes for those who have already been diagnosed with cancer.

Types of Cancer That May Be Prevented Through Exercise

Aerobic and strength training exercises have been linked to decreased risks of developing the following types of cancer.

1. Colon cancer: Physically active adults may have a 24 % lower risk of developing colon cancer compared to those who are sedentary.
2. Breast cancer: Women who engage in regular physical activity may have a 25-30% lower risk of developing breast cancer, with postmenopausal women experiencing the greatest benefits. Some studies have found even greater risk reductions, particularly in postmenopausal women.
3. Endometrial cancer: Regular physical activity may lower the risk of endometrial cancer by about 30% compared to less active ones.
4. Bladder cancer: Individuals who exercise regularly may have a 15% lower risk of developing bladder cancer.
5. Lung cancer: While smoking is the primary risk factor, evidence suggests a 20-25% lower risk of lung cancer for physically active people compared to those who are inactive.
6. Kidney cancer: Frequent physical activity may reduce the risk of kidney cancer by 20-30%.

The more physically active you are, the lower your risk of developing these types of cancer.

Even light activities, such as walking, can provide benefits. However, meeting the minimum recommendations of 150 minutes of moderate exercise or 75 minutes of vigorous activity per week appears to offer the most significant protective effects.

The Science Behind Exercise and Lower Cancer Risk

Research has identified several mechanisms through which exercise can help lower your risk of developing cancer:

1. Lower Body Fatness: Regular physical activity can help you maintain a healthy body weight, influencing the control of the production of hormones related to cancer development.
2. Immune Enhancement: Physical activity can increase the circulation of cancer-fighting immune cells, such as natural killer cells, throughout the body.
3. Hormone Regulation: Physical activity can help reduce levels of hormones like insulin, which can fuel tumour growth. In women, exercise can help lower estrogen production, which can reduce the risk of hormone-related cancers.
4. Oxidative Stress Reduction: Regular exercise lowers levels of inflammatory cytokines and signalling molecules that have been linked to DNA damage. Thus, it helps decrease inflammation and free radical damage to cells, both of which can contribute to the development of cancer.
5. Gut Microbiome: Physical activity can help optimize the balance of gut bacteria, which has been linked to a reduced risk of certain types of cancer.
6. Cellular Repair Processes: Exercise can enhance the body’s natural systems for repairing DNA damage and destroying abnormal cells.
7. Greater Apoptosis: Physical activity can promote programmed cell death, which helps eliminate mutated cells that may otherwise develop into cancerous tumours.
8. Increased Tumor Suppression: Regular workouts can enhance the production of proteins like p53, which helps restrict tumour progression.

In addition to these benefits, regular physical activity can improve your cardiorespiratory fitness, mobility, strength, and energy levels, which can help your body better withstand cancer treatments if needed.

Tips for Maximizing the Anti-Cancer Benefits of Exercise

Consider the following tips to get the most out of your exercise routine and amplify its protective effects against cancer.

1. Aim to meet the recommended weekly guidelines for both cardiovascular and strength training exercises.
2. Incorporate interval training and vary your workouts to keep your body challenged.
3. Avoid prolonged periods of inactivity and reduce your overall sedentary time.
4. Include resistance exercises that target all major muscle groups.
5. Practice yoga or Pilates to help reduce inflammation and manage stress.
6. Spend time exercising outdoors regularly to ensure adequate vitamin D levels.
7. Stay well-hydrated during and after physical activity.
8. Limit your alcohol consumption, as it can suppress the benefits of exercise.
9. Prioritize getting sufficient sleep to support cell regeneration and overall health.

The Bottom Line

Engaging in regular physical activity is not a guarantee against developing cancer. However, research strongly suggests that higher levels of exercise are associated with lower risks for many common types of cancer.

Combine regular, vigorous exercise with a healthy diet. Maintain a healthy weight and adopt other positive lifestyle habits. By doing so, you can take a proactive approach to cancer prevention and overall well-being.