Key takeaways
- Higher levels of physical activity are linked to lower risk of several types of cancer
- Regular exercise can reduce cancer risk by regulating hormones, reducing inflammation and helping maintain a healthy weight
- Guidelines recommend 150 minutes a week of moderate activity, which can include anything you enjoy
- Two strength-based sessions a week are also recommended
There is strong evidence that higher levels of physical activity are linked to a lower risk of several types of cancer, including bladder, breast and colon cancer. Exercise reduces inflammation, supports the immune system and regulates levels of hormones that, in excess, are linked to cancer development. In this article, Perci’s Clinical Exercise Coach, Nick Michell, explains how physical activity can help someone reduce their risk of developing cancer, and what that physical activity might look like.
How does physical activity reduce cancer risk?
There’s a lot of evidence available about the value of exercise as a tool in disease prevention. One of the main things physical activity does is regulate hormones, bringing the body back into a state of balance or ‘homeostasis’, where it’s functioning in the way it’s designed to. Obesity and inactivity bring us out of homeostasis. Hormones become unbalanced and inflammation arises. Tumour growth is more prevalent in that environment. Exercise not only helps to maintain a healthy weight – which is important for reducing cancer risk – but supports an internal environment in which cancer cell growth is potentially reduced.
Exercise not only helps you to maintain a healthy weight, which is important for reducing cancer risk, but supports an internal environment in which cancer cell growth is potentially reduced. It’s an effective way to reduce tissue inflammation and boosts the immune system.
Another important aspect of cancer risk reduction is something called ‘insulin regulation’. Insulin is a hormone that’s released when there’s too much glucose (sugar) in the blood. Research shows that high insulin levels are linked to an increased risk of cancer. If you’re overweight and have more fat tissue, you will have higher levels of insulin and an increased cancer risk. Regular exercise increases insulin sensitivity, which means your body will be more effective and efficient at lowering insulin levels. The more activity you do, the lower your body fat, insulin levels and your cancer risk.
What type of physical activity helps reduce cancer risk?
Guidelines state that we should all aim for 150 mins a week of moderate activity. That’s defined as something you can maintain while having a conversation. It could be anything from a brisk walk to gardening or more structured exercise. This is where lots of people get confused: our bodies were designed to move regularly but you don’t have to go to the gym to have an active lifestyle. Being consistent with activity on a daily basis can be more effective than irregular gym visits.
Remember that 150 minutes is a baseline and can be increased depending on your fitness levels. It can also be broken up into manageable chunks, e.g., 3×10 minutes, 5 times per week.
Our bodies were designed to move regularly but you don’t have to go to the gym to have an active lifestyle. Being consistent with activity on a daily basis can be more effective than irregular gym visits.
Nick Michell, clinical exercise coach, Perci Health
In addition to your 150 minutes, I also recommend two sessions a week of strength training, which is beneficial for hormone regulation alongside other benefits such as increased bone density. Ideally, this kind of training should include movements that work the major muscle groups such as squats, lunges or press ups, all of which can be modified to suit your level of ability.
Often overlooked but also very important is balance work. This is particularly important as we get older as it can help to reduce falls. As well as training balance, forms of exercise like tai chi and yoga aid overall health and reduce the risk of disease as they act like a balm to the central nervous system.
With any exercise programme, it’s important to be aware of your limits. However, as long as you get the appropriate rest and recovery, your body is very good at adapting to the amount of work you’re doing.
While we have ensured that every article is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns, please talk to one of our healthcare professionals or your primary healthcare team.
References:
‘Physical Activity and Cancer,’ National Cancer Institute, February 2020, https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
‘Our Cancer Prevention Recommendations,’ WCRF, https://www.wcrf-uk.org/preventing-cancer/our-cancer-prevention-recommendations/
Fairey AS, Courneya KS, Field CJ, Bell GJ, Jones LW, Martin B et al. Effect of exercise training C-reactive protein in postmenopausal breast cancer survivors: a randomised controlled trial. Brian, Behaviour, & Immunity. 2005;19(5):381-8