Physical Activity and Cancer Risk

This page explains how staying active is linked to a lower risk of some cancers. It covers how much activity guidelines suggest and easy ways to fit it into your day.

NCI reports that physical activity is linked to a lower risk of several cancers.

Physical activity means any movement that uses energy. It does not have to be a sport or a gym workout. Walking, gardening, dancing, and housework all count.

CDC encourages adults to move more and sit less.

NCI reports strong evidence linking regular activity to a lower risk of:

• Colon cancer
• Breast cancer
• Uterine (endometrial) cancer

NCI also reports strong evidence for bladder, esophageal, kidney, and stomach cancers. Evidence for lung cancer is limited, partly because smoking can confuse the results.

Being active helps in several ways at once:

• Weight. NCI says activity helps prevent obesity, itself a major risk factor.
• Hormones. NCI says it lowers sex hormones like estrogen and growth factors, and prevents high insulin levels.
• Inflammation. NCI says it reduces inflammation and boosts immune function.
• Digestion. NCI says it speeds food through the digestive system.

CDC says adults need:

• At least 150 minutes of moderate-intensity activity each week (NCI cites 150 to 300 minutes), or 75 minutes of vigorous activity, and
• Muscle-strengthening activities at least 2 days a week

CDC's talk test: during moderate activity you can talk but not sing. During vigorous activity you cannot say more than a few words without pausing for breath.

If that sounds like a lot, do not worry. CDC says some physical activity is better than none. CDC also says you can break activity into smaller chunks of time.

CDC encourages adults to reduce time spent sitting. Sitting for long stretches is called sedentary behavior.

Try to break up sitting time. Stand up, stretch, or take a short walk during the day.

NCI says exercise training is safe for cancer survivors. It reduces:

• Fatigue
• Anxiety and depression

and it improves quality of life. NCI says physical activity may lower the risk of death for breast, colorectal and prostate cancer survivors. If you have or had cancer, ask your care team what level of activity is safe and helpful for you. They can suggest a plan that fits your situation, and a physical therapist or exercise program can help you start safely.

Fitting in activity does not require big changes all at once. Small, steady habits are easier to keep and still add up over time. A few ideas:

• Take a short walk after meals, on your own or with someone.
• Get off the bus a stop early, or park farther from the door.
• Use stairs instead of the elevator when you can.
• Turn chores like cleaning, raking, or gardening into your movement for the day.
• Pick something you enjoy, whether that is dancing, swimming, or playing with grandchildren.

If you have not been active for a while, start gently and build up. It can help to set a small, clear goal, like a 10-minute walk most days, and grow from there. Ask your care team what plan fits you.