How Exercise Can Help Lower Cancer Risk
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Introduction
Cancer is one of the leading causes of death worldwide. While treatments have improved over the years, prevention and better survival are still major goals. A new large-scale study shows that regular physical activity—including both aerobic and strength exercises—can help reduce the risk of dying from cancer, even in people who already have it.
Why Exercise Matters for Cancer
Physical activity helps the body in many ways. It reduces inflammation, balances hormones, supports the immune system, and improves how our cells use energy. These changes are not just good for overall health—they may also help prevent cancer and lower the risk of it coming back.
Findings from a 21-Year Study
This study followed over 575,000 adults in the United States for 21 years. Some of these people were cancer survivors, while others had never had cancer. Researchers looked at how much aerobic exercise and strength training they did and tracked how many died from cancer.
Less Activity, Higher Risk
More than half of the participants didn’t meet the World Health Organization’s guidelines for physical activity. Cancer survivors were even less active than others. The study showed that those who were inactive had the highest risk of dying from cancer.
Aerobic Exercise Helps
People who did moderate aerobic exercise, like brisk walking or cycling, had a much lower risk of dying from cancer. The more they exercised, the lower their risk. Cancer survivors who exercised at least 30 MET hours per week (about 300 minutes of moderate activity) had nearly 47% lower cancer death rates compared to those who did not exercise at all.
Strength Training Matters Too
Muscle-strengthening exercises, like weight lifting or resistance training, were also important. Cancer survivors who did strength training 2–3 times a week saw a 35% drop in cancer death risk. Non-cancer individuals who trained 4–5 times a week had up to 24% lower risk.
Interestingly, doing strength training too often (more than 7 times a week) did not bring more benefits and may not be advisable.
The Best Combo: Cardio + Strength
The combination of aerobic exercise and strength training worked even better. People who followed both types of activity had the greatest protection against cancer death. This was true for both cancer survivors and those without cancer.
What This Means for You
Even small amounts of physical activity can help. Starting with just 2–3 days a week of moderate exercise can make a difference. For those with a cancer history, staying active during and after treatment is especially important.
Conclusion
This research confirms what health experts have long believed—exercise is powerful. Regular aerobic and strength training activities not only boost general health but also lower the risk of cancer death. Whether you’re aiming to prevent cancer or improve survival, moving your body more often is one of the best steps you can take.