About 17 million people live with cancer in the US. Every year another 2 million Americans hear the words “You have cancer.” More younger people are getting cancer every year, and no one really knows why.

Smoking, obesity, and alcohol are the most prominent risk factors for cancer. Exercise is often overlooked as a critical tool for cancer treatment and prevention.

For decades, smoking has been the largest preventable cause of cancer. Quitting smoking is the most impactful change someone can make to reduce their lifetime risk of developing cancer. As smoking rates have dropped, obesity has emerged as a growing concern. It’s now the second leading modifiable risk factor for cancer. Alcohol consumption is another key risk factor. Cutting back on alcohol can significantly reduce lifetime risk of developing cancer.

The Power of Exercise in Cancer Prevention

Exercise is one of the most powerful lifestyle factors in reducing cancer risk. It’s just as impactful as quitting smoking and maintaining a healthy weight. Studies show that regular physical activity significantly lowers the risk of at least 8-10 different types of cancer, including:

• Breast cancer (6-10% lower risk)
• Colon cancer (8-14% lower risk)
• Endometrial cancer (10-19% lower risk)

The role exercise plays in cancer includes:

• Lowering risk
• Strengthening the body for treatment
• Enhancing drug effectiveness
• Reducing rates of recurrence

The more you move, the greater the benefits. The baseline recommendation is 150 minutes per week of physical activity (walking 30 minutes, 5 times a week) to reduce your cancer risk. Increasing to 300 minutes per week provides even more benefit. However, Intense exercise, like we do at Exercise Inc, may provide the best benefits, offering cancer protection for less total workout time.

Even if you don’t lose any weight, exercise lowers cancer risk by improving metabolic health, reducing inflammation, and enhancing immune function—all of which make it harder for cancer to develop and progress. Even weekend warriors who only exercise once or twice a week still have a significantly lower cancer risk (17% lower cancer mortality) than sedentary individuals.

Prehabilitation: Preparing the Body for Treatment

Prehabilitation refers to strengthening the body before cancer treatment begins, and it has been shown to improve outcomes across the board. A major surgery and/or cancer treatment will be very taxing on the body. Both should be viewed as something you need to get in shape for.

Research conducted by Dr. Kerry Courneya shows that exercise before a cancer diagnosis can improve treatment outcomes, reduce complications, and enhance recovery. It’s about being strong enough to handle treatment better, experience fewer side effects, and recover more quickly. Dr. Courneya says, “Those who start from a place of higher fitness, greater muscle mass, and better metabolic health are often able to tolerate the challenges of cancer treatment more effectively.”

Exercise During Cancer Treatment

Cancer treatment takes a toll on the body resulting in several side effects, including fatigue, muscle loss and nausea. Exercise can counteract all these side effects. Strength training is extremely beneficial because it helps preserve lean muscle mass, which can rapidly decline during chemotherapy. A study published by Dr. Courneya in 2007 reported breast cancer patients who incorporated resistance training into their routine were 3.3% to 5.7% more likely to complete their chemotherapy cycles without needing dose reductions.

Exercise during treatment does not make side effects worse. It actually helps patients maintain a higher level of physical functioning and overall well-being throughout their cancer journey.

Exercise and Cancer Prevention

We know the obvious benefits of exercise: more strength, more muscle, and improved cardiovascular function. Exercise also changes the body’s internal environment in some important ways that help prevent cancer:

• Improved blood flow to tumors: Exercise improves blood flow and oxygen delivery, which allows cancer treatments to reach tumors more efficiently. Patients who exercise may increase the effectiveness of their medical treatments.
• Improved Immune Function: Exercise helps the body detect and destroy cancer cells before they spread. Studies show that physical activity stimulates natural killer (NK) cells, which are designed to identify and attack malignant cells.
• Metabolic Health: Exercise helps regulate insulin and glucose levels, reducing the availability of key nutrients that fuel cancer growth.

Mental Health Benefits of Exercise for Cancer Patients

Exercise is one of the most powerful antidepressants we have. It can help cancer patients reduce anxiety, depression, and fear. It helps give them a sense of having control over their health.

Studies show that cancer survivors who exercise regularly report lower levels of anxiety and better overall emotional well-being. Exercise often provides social support, which can help reduce the isolation many cancer patients experience. Even something as simple as walking with a friend or caregiver can help ease loneliness and improve emotional health.

Exercise Beyond Cancer

After cancer treatment, exercise plays a vital role in long-term health. Exercise has been proven to reduce cancer-related fatigue and improve quality of life in cancer survivors. In the US, 40% of cancer survivors have hypertension, 15% have diabetes, 5% have kidney disease, and 4% have liver disease. Survivors who stay active are less likely to experience cancer recurrence and have a lower risk of secondary diseases.

Most people seem to have the attitude that cancer patients should rest and take it easy. That’s far from the truth. Cancer patients and survivors can benefit tremendously from aerobic exercise and strength training.

The strength training we do at Exercise Inc is especially beneficial for cancer patients because it only takes 20 minutes a week. That allows more time for aerobic exercise (walking), trips to the doctor and spending time with friends. Just six weeks of training with us can make a world of difference for someone who is about to begin cancer treatment. And if you don’t have cancer, staying as strong as you can will help you tremendously if you do receive a diagnosis.

Stay Strong,

Bo Railey