Get Movin’

Regular physical activity doesn’t just make you feel better it plays a major role in preventing chronic diseases, including cancer. Exercise helps regulate body weight, balance hormone levels, strengthen the immune system, and reduce inflammation all of which contribute to lowering the risk of several types of cancer.

The link between physical activity and cancer prevention is well documented. In fact, the World Health Organization (WHO) and the American Cancer Society both recognize regular exercise as a powerful protective factor.

What the science says

• Physically active people have up to 20% to 40% lower risk of developing certain cancers, including:
  • Colon cancer
  • Breast cancer (particularly postmenopausal)
  • Endometrial (uterine) cancer
  • Lung and bladder cancer (to a lesser extent)
• A sedentary lifestyle, on the other hand, is associated with a higher incidence of obesity-related cancers and poorer survival outcomes after diagnosis.
• According to the CDC, only 1 in 4 adults in the U.S. meets the recommended physical activity guidelines leaving a majority at greater risk.

Why is exercise so effective?

• Reduces body fat: Excess fat tissue produces hormones like estrogen and insulin, which are linked to cancer growth.
• Improves digestion: Regular movement supports gastrointestinal health and may help reduce colon cancer risk.
• Enhances immune function: A stronger immune system helps identify and destroy abnormal cells early.
• Regulates hormones: Physical activity helps balance hormone levels, especially important in hormone-sensitive cancers.
• Decreases inflammation: Chronic inflammation is a known contributor to cancer development and progression.

How much physical activity is enough?

Adults should aim for:

• At least 150-300 minutes of moderate-intensity activity per week (e.g., brisk walking, cycling, dancing)
• Or 75-150 minutes of vigorous activity (e.g., running, swimming, aerobics)
• Plus 2 sessions of muscle-strengthening exercises weekly

Even short bursts of movement throughout the day can be beneficial. The key is consistency.

Easy Ways to Get Moving:

• Take the stairs instead of the elevator
• Walk or bike instead of driving short distances
• Do 10-minute exercise breaks during work or study time
• Join a dance, yoga, or fitness class you enjoy
• Use a pedometer or fitness tracker to monitor progress

Final Message:

Physical activity isn’t just about fitness, it’s about prevention. Building movement into your daily routine is one of the most impactful steps you can take to reduce your cancer risk and boost your overall well-being. And it’s never too late to start.