Can Exercise Reduce The Risk Of Cancer?

Introduction

Cancer is a disease that not only makes a person suffer physically but also mentally. It affects the lives of both the patients and those closely associated with them. While there are several treatment options available with the onset of modern medicine, taking some precautionary measures and adopting certain healthy habits may help reduce the risk of developing some cancers. However, it should be noted that no lifestyle change can guarantee that a person will not develop cancer. 

Understanding Cancer and How It Happens

Cancer develops when abnormal cells begin dividing at an unusually fast rate, eventually damaging or destroying the normal, functioning tissue around them. These abnormal cells sometimes multiply into lumps called tumours¹. Tumours aren’t always malignant (cancerous); many are benign (non-cancerous) and don’t spread. Cancer can affect almost any part of the body and, if left untreated, can spread to other parts over time. 

Although our DNA is set at birth, it may mutate over a person’s lifetime. Most of these mutations are identified and corrected by the body’s own repair processes. However, if a mutation cannot be repaired by the body and the resulting abnormal cells multiply and spread, that uncontrolled spread is what is called cancer. 

What Increases the Risk of Cancer?

External factors known to cause cancer are called carcinogens. It isn’t always possible to pin down a single cause behind a person’s cancer, but research has identified several factors that are known to increase cancer risk^2,3:

• Genetic factors, meaning a family history of cancer. This is a non-modifiable risk factor. 
• Excessive exposure to the sun’s ultraviolet rays, which penetrate the skin and are a well-established cause of skin cancer. 
• Alcohol consumption, which is recognised as a cause of several cancer types. 
• Tobacco use, including smoking cigarettes and inhaling second-hand smoke regularly. 
• A high intake of red or processed food. 
• A history of chronic infections such as hepatitis B or hepatitis C, both linked to a higher risk of liver cancer. 
• Exposure to radiation, industrial toxins, and substances such as asbestos. 
• Exposure to air pollution or contaminated water. 
• Certain viral infections, including human papillomavirus (HPV). 
• Obesity and a sedentary lifestyle. 

The genetic and viral risk factors on this list aren’t within a person’s control, but many of the others are. Reducing exposure to the modifiable factors and staying physically active are two of the more practical levers available for lowering personal risk. 

Exercises That May Help Lower Cancer Risk

Regular physical activity is one of the more consistently studied lifestyle factors linked to lower rates of certain cancers, largely through its effect on body weight, hormone levels, and inflammation^4,5. Here’s a range of activities worth building into a routine. 

1. Everyday Activity

Simple habits like sweeping the house manually, cycling to the local market instead of driving, or taking the stairs instead of the lift add up to meaningful activity without requiring a dedicated workout. 

2. Brisk Walking 

Walking briskly supports heart health and joint flexibility, and it doubles as an easy mental break from work⁶.

3. Aerobic Exercise 

Swimming, cycling, and dancing all raise your heart rate while keeping you engaged and are effective ways to help manage body weight over time⁷.

4. Skipping Rope

Skipping rope is an efficient way to fit in a solid dose of activity in a short amount of time, useful if time is the main obstacle to exercising regularly⁸.

5. Strength Training 

Strength training, whether with weights or resistance bands, doesn’t require expensive equipment to start⁹. Lifting filled one-litre water bottles is a reasonable starting point, and it’s worth working with a fitness professional before progressing to heavier weights. 

Conclusion

Cancer takes a toll on both physical and mental health, for patients and the people around them. No lifestyle change, including exercise, can guarantee that someone won’t develop cancer. But staying physically active, alongside managing the modifiable risk factors covered above, is one of the more evidence-backed ways to work on lowering personal risk over time. 

Also Read: 10 Foods to Include in Your Diet for Lowering Your Cancer Risk 

Frequently Asked Questions(FAQs)

References

1. Cooper GM. The Development and Causes of Cancer. Accessed August 18, 2026. https://www.ncbi.nlm.nih.gov/books/NBK9963/ 

2. Cancer Causes and Risk Factors and the Elements of Cancer Control. National Academies Press (US); 2007. Accessed August 18, 2026. https://www.ncbi.nlm.nih.gov/books/NBK54025/ 

3. Cancer Risk Factors. CDC. Accessed August 18, 2026. https://www.cdc.gov/cancer/risk-factors/index.html 

4. McTiernan A, Friedenreich CM, Katzmarzyk PT, et al. Physical Activity in Cancer Prevention and Survival: A Systematic Review. Med Sci Sports Exerc. 2019;51(6):1252-1261. doi:10.1249/MSS.0000000000001937. https://pmc.ncbi.nlm.nih.gov/articles/PMC6527123/

5. Feng Y, Feng X, Wan R, Luo Z, Qu L, Wang Q. Impact of exercise on cancer: mechanistic perspectives and new insights. Front Immunol. 2024;15:1474770. doi:10.3389/fimmu.2024.1474770. https://pmc.ncbi.nlm.nih.gov/articles/PMC11427289/

6. Stein MJ, Baurecht H, Bohmann P, et al. Usual walking Pace and risk of 28 cancers– results from the UK biobank. BMC Cancer. 2025;25:869. doi:10.1186/s12885-025-14258-x. https://www.researchgate.net/publication/391740187_Usual_walking_Pace_and_risk_of_28_cancers-_results_from_the_UK_biobank

7. Jia N, Zhou Y, Dong X, Ding M. The antitumor mechanisms of aerobic exercise: A review of recent preclinical studies. Cancer Med. 2021;10(18):6365-6373. doi:10.1002/cam4.4169. https://pmc.ncbi.nlm.nih.gov/articles/PMC8446393/

8. Tang Z, Ming Y, Wu M, et al. Effects of Caloric Restriction and Rope-Skipping Exercise on Cardiometabolic Health: A Pilot Randomized Controlled Trial in Young Adults. Nutrients. 2021;13(9):3222. doi:10.3390/nu13093222. https://pmc.ncbi.nlm.nih.gov/articles/PMC8467906/

9. Mazzilli KM, Matthews CE, Salerno EA, Moore SC. Weight Training and Risk of 10 Common Types of Cancer. Med Sci Sports Exerc. 2019;51(9):1845-1851. doi:10.1249/MSS.0000000000001987. https://pmc.ncbi.nlm.nih.gov/articles/PMC6697215/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.