Exercise and Cancer: How Regular Physical Activity Supports Prevention and Treatment
Exercise and Cancer: How Regular Physical Activity Supports Prevention and Treatment
Exercise isn’t just about improving fitness or body composition — it’s increasingly recognised as a powerful tool for disease prevention, including certain types of cancer. Research over the last two decades has shown that regular physical activity can influence biological processes that make the body less hospitable to cancer growth.
From regulating hormones to boosting immune surveillance, exercise provides a protective effect — but it’s not a one-time “cure.” The benefits are cumulative, meaning the greatest impact comes from sustained, consistent training over months and years.
The Science Behind Exercise’s Anti-Cancer Effects
Several studies have demonstrated that exercise can create a less favourable environment for cancer cells by influencing:
- Hormone levels: Reducing excess oestrogen and insulin, which in high amounts can promote tumour growth.
- Immune function: Improving immune surveillance, making it easier for the body to detect and destroy abnormal cells.
- Inflammation: Lowering chronic inflammation, which is associated with increased cancer risk.
- Metabolic factors: Improving glucose metabolism, making it harder for cancer cells to access the fuel they thrive on.
What the Research Shows
One notable Australian study (2020) found that blood samples taken from participants just 30 minutes after a single exercise session reduced the growth of prostate cancer cells in lab conditions (in vitro) by about 30%.
Researchers believe this was due to exercise-induced changes in myokines — hormones released by muscle tissue during exercise that can have anti-tumour effects.
Important context: This effect was seen in blood samples in a controlled laboratory environment. It does not mean a single workout in real life would reduce tumour size by 30%. Instead, it highlights a potential mechanism by which exercise supports long-term cancer risk reduction.
Why Consistency Matters More Than One-Off Sessions
A single bout of exercise can trigger measurable anti-cancer biochemical changes, but the true benefit comes from sustained, regular training:
- Acute effects: One workout can transiently boost immune function and trigger anti-inflammatory and hormonal changes.
- Chronic effects: Consistent exercise maintains these favourable conditions, making it harder for cancer to develop or progress over the long term.
Think of it as “biological maintenance” — each workout contributes to an overall internal environment that is less supportive of tumour growth.
Exercise as “Medicine” for Cancer Prevention and Recovery
Exercise is increasingly recognised as a form of “medicine” in cancer prevention strategies and as a valuable adjunct to treatment. The benefits include:
- Immune system support — improved surveillance and response to abnormal cells.
- Inflammation reduction — lowering systemic inflammation reduces a known cancer risk factor.
- Hormonal regulation — balancing insulin and sex hormones can reduce growth signals for certain cancers.
- Improved treatment tolerance — fitter patients often respond better to chemotherapy and recover faster post-surgery.
Practical Recommendations
For general health and cancer risk reduction, research-based guidelines recommend:
- 150–300 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, cycling).
- 2–3 strength training sessions per week to maintain lean mass, improve insulin sensitivity, and release beneficial myokines.
- Daily movement to reduce prolonged sitting, which is independently linked to higher cancer risk.
Key Takeaway
Exercise is not a magic bullet or an instant cancer cure — but it is a powerful, evidence-based tool for reducing risk and supporting recovery. The benefits are cumulative, so the sooner you start and the more consistent you are, the greater the protection.
Put simply: one workout helps, but it’s the habit that changes your biology.
Ready to make exercise part of your prevention plan?
Join us at Poseidon Performance — we create training programmes that support strength, mobility, longevity, and long-term health.
Author: Nicholas Martin-Jones, BSc (Hons), MSc, ASCC, DipEd
