A new review of cancer research shows that exercising regularly is one of the most powerful ways to reduce your risk of getting cancer. Scientists looked at studies from around the world and found strong evidence that physical activity protects against several common cancers, especially breast, liver, lung, and colorectal cancer. The research explains how exercise works in your body—it helps balance hormones, reduces inflammation, strengthens immunity, and helps maintain a healthy weight. Even better, exercise can also help cancer patients feel better during treatment and recovery. The bottom line: moving your body regularly is one of the best investments you can make for cancer prevention.

The Quick Take

  • What they studied: How regular exercise and physical activity help prevent cancer and support cancer patients throughout their treatment journey
  • Who participated: This was a review of existing research studies conducted worldwide, not a single study with participants. Scientists analyzed findings from many different cancer prevention studies
  • Key finding: Strong scientific evidence shows that people who exercise regularly have significantly lower risk of developing breast, liver, lung, and colorectal cancers compared to inactive people
  • What it means for you: Adding regular physical activity to your routine—even moderate exercise like brisk walking—may meaningfully reduce your cancer risk. This benefit applies to cancer prevention and may also help cancer patients during treatment, though individual results vary

The Research Details

This is a review article, which means scientists didn’t conduct a new experiment themselves. Instead, they carefully examined and summarized findings from many existing cancer research studies conducted around the world. They looked at how exercise affects cancer risk through different biological mechanisms—the ways your body works at a microscopic level. The researchers analyzed evidence about how physical activity influences hormone levels, body weight, inflammation (swelling in the body), immune system strength, vitamin D production, and insulin resistance (how well your body uses blood sugar). They also looked at whether doing more exercise provides more cancer protection, and studied how exercise helps at every stage—from preventing cancer in healthy people to helping patients during and after cancer treatment.

By reviewing all available research together, scientists can see the big picture of how exercise prevents cancer. This approach is stronger than looking at single studies because it shows patterns across many different populations and research methods. Understanding the biological mechanisms—how exercise actually protects your body—helps doctors and patients understand why the recommendations matter and how to use them effectively

This review was published in a respected medical journal (World Journal of Clinical Oncology), which means it was checked by other experts. However, because this is a review of other studies rather than original research, the strength of conclusions depends on the quality of studies reviewed. The researchers carefully analyzed evidence levels, distinguishing between strong evidence (many high-quality studies showing the same result) and limited evidence (fewer studies or mixed results). Readers should know that while the evidence for some cancers is very strong, evidence for others is still developing

What the Results Show

The research shows strong, consistent evidence that regular physical activity reduces cancer risk for four major cancer types: breast cancer, liver cancer, lung cancer, and colorectal cancer. People who exercise regularly have meaningfully lower risk compared to sedentary people. The protection appears to work through multiple biological pathways: exercise helps regulate hormones like estrogen that can fuel some cancers, helps maintain healthy body weight (excess weight increases cancer risk), reduces inflammation throughout the body, strengthens the immune system’s ability to fight abnormal cells, and improves how your body handles blood sugar and insulin. The research also shows a dose-response relationship, meaning that generally, more physical activity provides more protection—but even moderate amounts of exercise provide significant benefits.

The review found limited but growing evidence that exercise may also help prevent other cancers including blood cancers, head and neck cancers, ovarian cancer, pancreatic cancer, prostate cancer, brain cancer, thyroid cancer, and rectal cancer. Additionally, the research highlights an important but often overlooked benefit: exercise before, during, and after cancer treatment (called prehabilitation and rehabilitation) helps patients manage symptoms, maintain strength, reduce fatigue, and improve quality of life. This suggests exercise benefits people across the entire cancer journey, not just for prevention

This review updates and reinforces what previous research has shown about exercise and cancer prevention. The findings align with recommendations from major cancer organizations worldwide. What’s new in this review is the detailed explanation of biological mechanisms—the specific ways exercise protects your body at a cellular level. The research also emphasizes that exercise benefits apply throughout the cancer continuum, from healthy people preventing cancer to patients managing treatment side effects

As a review article, this research’s conclusions depend on the quality and design of studies reviewed. Some cancer types have stronger evidence than others because more research has been done on them. The review doesn’t specify exact amounts of exercise needed for different cancers, though general guidelines suggest 150 minutes of moderate activity weekly. Individual responses to exercise vary based on genetics, overall health, and other lifestyle factors. The research is primarily from developed countries, so findings may not apply equally to all populations worldwide

The Bottom Line

Based on strong evidence, aim for at least 150 minutes of moderate-intensity physical activity (like brisk walking) per week, or 75 minutes of vigorous activity (like running), spread throughout the week. Include muscle-strengthening activities at least twice weekly. These recommendations apply to cancer prevention and may also benefit cancer patients, though patients should consult their doctors about appropriate exercise during treatment. Confidence level: High for breast, liver, lung, and colorectal cancer prevention; Moderate for other cancer types

Everyone should care about this research—it applies to people of all ages wanting to reduce cancer risk. It’s especially relevant for people with family history of cancer, those who are overweight, and people with sedentary lifestyles. Cancer patients and survivors should discuss exercise with their medical team before starting new activities. People with certain health conditions should get medical clearance before significantly increasing activity. The research suggests benefits for both men and women, though some cancers (like breast cancer) show stronger evidence in women

Cancer prevention is a long-term process. While some benefits like improved immune function and reduced inflammation may begin within weeks of starting regular exercise, meaningful reduction in cancer risk typically develops over months and years of consistent activity. For cancer patients, symptom relief and improved quality of life may be noticeable within weeks to months of starting appropriate exercise programs

Want to Apply This Research?

  • Track weekly minutes of moderate-to-vigorous physical activity with a goal of 150 minutes per week. Log activity type (walking, cycling, swimming, etc.), duration, and intensity. Monitor consistency week-to-week to build sustainable habits rather than focusing on perfection
  • Start with a realistic goal like adding 20-30 minutes of brisk walking three times per week. Use the app to set reminders, track progress, and celebrate weekly milestones. Gradually increase duration or intensity as fitness improves. Include variety—mix cardio, strength training, and flexibility work—to maintain motivation and work different body systems
  • Use the app to track monthly activity trends rather than daily perfection. Set a sustainable weekly target and review progress monthly. Log how you feel—energy levels, sleep quality, mood—to see benefits beyond just cancer prevention. Share progress with a healthcare provider during annual check-ups to discuss how activity fits into overall health goals

This review summarizes scientific research on physical activity and cancer prevention but is not medical advice. While the evidence strongly supports exercise for cancer prevention, individual cancer risk depends on many factors including genetics, age, and overall health. People with personal or family history of cancer, those undergoing cancer treatment, or those with existing health conditions should consult with their healthcare provider before starting new exercise programs. This information should not replace professional medical advice, diagnosis, or treatment. Always discuss cancer prevention and screening strategies with your doctor based on your individual risk factors.