Exercise comes with many well-known benefits. But there’s one that doesn’t show up in your body or become immediately noticeable after a workout: regular physical activity appears to activate mechanisms that help your body defend itself against cancer.
For years, scientists have known that those who stay physically active reduce their risk of developing 13 different types of cancer by up to 26%. This benefit is even greater when the exercise is done at a moderate or vigorous intensity. In a recent study published in the International Journal of Cancer, researchers set out to determine exactly how much daily exercise is enough to start reducing your risk (“Samuel T. Orange, Emily Dodd, Sharanya Nath, Hannah Bowden, Alastair R. Jordan, Hannah Tweddle, Ann Hedley, Ifeoma Chukwuma, Ian Hickson, Sweta Sharma Saha. “Exercise serum promotes DNA damage repair and remodels gene expression in colon cancer cells“. International Journal of Cancer, 2025; DOI: 10.1002/ijc.70271).
How much exercise is really needed to protect against cancer?
The answer was simple and perhaps unexpected: just 10 minutes a day.
According to the study’s findings, even such a short period of exercise can trigger significant biological changes that help maintain health. The details are particularly interesting.
The researchers followed 30 men and women aged 50 to 78, all of whom were overweight or obese. The participants completed a short but demanding cycling test lasting about 10 minutes.
After the exercise, blood samples were taken and analyzed for 249 different proteins. Of these, 13 showed an increase after the workout. Among them was interleukin-6, a substance related to repairing DNA damage. At the same time, other molecules associated with reducing inflammation, proper blood vessel function and improving metabolism also increased.
The link to cancer became clearer when scientists used this blood in laboratory tests with colon cancer cells. The results showed extensive genetic changes: more than 1,300 genes changed how they function, mainly in processes related to DNA repair, energy production and the control of cancer cell growth.
Based on this data, the researchers concluded that 10 minutes of vigorous exercise is enough to enhance DNA repair mechanisms and reduce the risk of colon cancer. Important point: intensity plays a decisive role. A leisurely walk does not offer the same result.
How is exercise related to cancer prevention?
The protective effect of exercise appears to work through several different mechanisms.
As the study showed, physical activity enhances processes that repair mutations capable of transforming a normal cell into a cancerous one. DNA repair plays a crucial role in slowing the progression of colon cancer. At the same time, exercise can strengthen the body’s defenses, activating the immune system or delaying the progression of the disease.
Another determining factor is the reduction of inflammation. Chronic inflammation, when it lasts for long periods of time, can cause damage to healthy cells and lead to uncontrolled cell proliferation. Anything that contributes to reducing inflammation, such as exercise, also reduces the risk of cancer.
Although the study focused on colon cancer, experts believe the findings could apply to other types of cancer. Colon cancer, excluding skin cancer, is the third most common cancer in men and women in the United States, with an alarming increase in those under 30.
What about strength training?
The study was based solely on a specific form of intense aerobic exercise, which doesn’t allow for firm conclusions about weight training. However, according to Sanchez, there is strong evidence that it may offer similar benefits.
Strength training has long been linked to a reduced risk of cancer. Data from the National Foundation for Cancer Research shows that those who lift weights twice a week reduce their risk by 31%. At the same time, strength training helps prevent diseases associated with aging, such as cardiovascular disease and dementia.
In any case, the message remains clear: any form of exercise has value.
