Exercise and cancer: how physical activity lowers risk
Physical ActivityKey points
- Higher activity was linked to lower risk of 13 of 26 cancer types.
- Strong evidence for bladder, breast, colon, endometrial, esophageal, kidney and stomach cancer.
- Activity after diagnosis is linked to lower mortality for some cancers.
- People in cancer treatment should plan activity with their care team.
What the research shows
1.44 million people. Pooling 12 U.S. and European cohorts, researchers found that higher levels of leisure-time physical activity were linked to lower risk of 13 of 26 cancer types, including esophageal adenocarcinoma, liver, lung, kidney, stomach, endometrial, colon and breast cancer. Most associations held regardless of body weight (Moore et al., 2016).
U.S. guidelines review. The 2018 Physical Activity Guidelines Advisory Committee found strong evidence that physical activity lowers the risk of bladder, breast, colon, endometrial, esophageal, kidney and stomach cancer. It also found evidence that higher activity after diagnosis is linked to lower mortality in people with breast, colorectal and prostate cancer (McTiernan et al., 2019).
In practice
- Aim for the guideline of 150 to 300 minutes of moderate activity a week (Bull et al., 2020).
- Sit less: break up long periods of sitting.
- Combine activity with other cancer-prevention habits: no tobacco, less alcohol, a plant-rich diet and recommended screenings.
Frequently asked questions
How much activity lowers cancer risk?
Most benefits were seen at or above the guideline of 150 to 300 minutes of moderate activity a week, but any activity is better than none.
Is exercise safe during chemotherapy?
For most people, yes, with adjustments. The American College of Sports Medicine says exercise during and after treatment is generally safe and helps with fatigue and quality of life.
Sources
- Moore et al. (2016). Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. JAMA Internal Medicine 176(6):816. doi:10.1001/jamainternmed.2016.1548
- MCTIERNAN et al. (2019). Physical Activity in Cancer Prevention and Survival: A Systematic Review. Medicine & Science in Sports & Exercise 51(6):1252-1261. doi:10.1249/MSS.0000000000001937
- Bull et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine 54(24):1451-1462. doi:10.1136/bjsports-2020-102955
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Physical Activity tools
IPAQ: International Physical Activity Questionnaire (short)
Calculates your MET-minutes per week and your activity level.
QuizDo you meet the Physical Activity Guidelines? Check
Minutes of moderate and vigorous activity per week, plus strength training.
Quiz30-second chair stand test (for adults 60+)
How many times can you stand up from a chair in 30 seconds? Compared with CDC norms.
PDF · TrackerMonthly step tracker
Write down your daily steps and track your progress.
PDF · Log15-minute home strength workout + training log
A no-equipment routine with an 8-week rep log.
PDF · Card + trackerBalance exercises for adults 60+
A safe balance and leg-strength routine with a 4-week tracker.