Moving your body does more than keep you fit; it also helps you avoid a variety of health issues, including cancer. Physical activity is more than just going to the gym or running a marathon. Walking the dog, washing the floor, digging in the yard, riding to work, or even dancing in your kitchen all qualify as physical activity. You don’t need sophisticated equipment or a gym membership. Even getting up and exercising for a short period of time benefits both your body and mind. The specifics of how this works are still being investigated, but one thing is certain: frequent moving is one of the most beneficial things you can do for your long-term health.A study on the US National Cancer Institute has found a clear link: people who stay active lower their risk for several types of cancer.
How physical activity reduces cancer risk
Most of what we know comes from big, long-term studies. The bottom line? People who move more tend to have lower risks for several cancers.Cancers with strong evidence of reduced risk
- Bladder cancer: Active folks have about a 13–15% lower risk.
- Breast cancer: Active women see a 12–21% lower risk, no matter their age or menopause status.
- Colon cancer: The most active people cut their risk by 19%.
- Endometrial cancer: Highly active women lower their risk by around 20%.
- Esophageal cancer: Those who move more have a 21% lower risk.
- Kidney cancer: Physical activity links to a 12–23% lower risk.
- Stomach cancer: Staying active drops risk by 19%.
There’s also some evidence that exercise helps lower lung cancer risk, but smoking habits play a big role there.
What counts as physical activity
Physical activity covers any movement that uses your muscles and burns more energy than just sitting around. Walking, running, swimming, cleaning the house, playing sports, or working out they all fit the bill. Experts use something called METs to measure how much energy different activities use:
- Light activities: less than 3 METs
- Moderate activities: 3 to 6 METs
- Vigorous activities: over 6 METs
On the flip side, there’s sedentary behavior basically, being still for long stretches, like sitting at your desk, watching TV, or driving for hours. You could work out in the morning but still spend most of your day sitting, and that adds up.
Why physical activity helps protect against cancer
Exercise triggers all sorts of healthy changes inside you. Here’s what’s going on:
- It lowers hormones like estrogen and insulin that can drive cancer growth
- It cuts down inflammation
- It helps your immune system work better
- It speeds up how food moves through your gut, so harmful stuff doesn’t hang around
- It improves how your body handles bile acids
- It helps you avoid gaining extra weight, which is a big risk factor for several cancers
How much physical activity do adults need
Here’s what the guidelines say:
- Aim for 150–300 minutes of moderate activity per week, or
- 75–100 minutes of vigorous activity per week, or
- Mix and match both types
- Add muscle-strengthening exercises at least twice a week
- If you’re older, throw in some balance training too
Every bit of movement helps, and you can split it up throughout your day.
Physical activity for cancer survivors
Most cancer survivors can exercise safely. Regular movement eases anxiety, depression, and fatigue, and it really lifts your quality of life. There’s even evidence it boosts survival rates for breast, colorectal, and prostate cancer. Survivors should move as much as they comfortably can and check with their healthcare team for advice that fits their situation.(Disclaimer : This article is for general information only and is not a substitute for professional medical advice. Always speak to a healthcare professional for guidance based on your personal health and medical history.)