What 1.44 million people showed about activity and cancer risk.
6 min read
Researchers pooled data from 1.44 million adults and found lower risks of 13 cancers among the most active.
A 2016 study led by researchers at the National Cancer Institute and the American Cancer Society combined data from 12 U.S. and European studies. Over a median follow-up of 11 years, people with higher levels of self-reported leisure-time activity had a lower risk of 13 different cancers, including colon, breast and endometrial cancer. For seven of those cancers, the risk was 20% or more lower in the most active people compared with the least active. These figures compare people at different activity levels. They don't mean that 150 minutes a week guarantees a particular drop in risk.
Activity is one of the few habits on this list that research links to lower risk across many different cancers, not just one. And you don't need a gym or a program to get started.
In that same study, most of the links were similar in people at a normal weight and people who were overweight or obese. Ten of the 13 links were still statistically significant after the researchers adjusted for body mass index (BMI), though several weakened and endometrial cancer was one that was no longer significant. Still, you don't need to reach a particular weight for movement to be worthwhile.
The study also found that the most active people had a higher risk of melanoma, which researchers think may be because active people spend more time in the sun. That's one more reason to pair outdoor activity with sun protection (see the Sun and skin lesson).
This is observational research, so it shows a link, not proof of cause. But it is consistent across large studies, and researchers are still working out the exact reasons.
13
cancers with lower risk among the most active people
NCI and American Cancer Society, JAMA Internal Medicine (2016)
1.44 million
adults whose data was pooled, followed a median of 11 years
NCI, 2016
150 to 300
minutes a week of moderate activity (or 75 to 150 of vigorous)
American Cancer Society; U.S. Physical Activity Guidelines
2 days
a week of strength work for all the major muscle groups
U.S. Physical Activity Guidelines for Americans, 2nd edition
The American Cancer Society recommends adults aim for 150 to 300 minutes of moderate-intensity activity a week, or 75 to 150 minutes of vigorous activity, or an equal combination. Reaching or going past 300 minutes of moderate activity a week may give additional benefit. It also says to limit sitting, lying down, TV and other screen time.
The U.S. Physical Activity Guidelines say the same on minutes and add muscle-strengthening activity that works all the major muscle groups on at least 2 days a week. Strength work is an extra recommendation. It doesn't replace the weekly aerobic minutes. The guidelines also say some activity is better than none, so you can build up gradually and in shorter sessions.
The American Heart Association recommends the same 150 minutes and says even light activity can offset some of the risks of sitting.
| Examples | |
|---|---|
| Moderate | Brisk walking, easy cycling, water aerobics, dancing, active yard work, pushing a stroller briskly |
| Vigorous | Jogging or running, fast cycling, swimming laps, hill climbing, interval workouts |
None of these need a membership. Pick the ones you'll actually do.
Brisk walking
The easiest place to start. Five 30-minute walks is 150 minutes. Walk after your biggest meal, on a call, or around the block before work.
Jogging or run-walk intervals
If you're comfortable jogging, try alternating 1 minute of jogging with 2 minutes of walking for 20 to 30 minutes. The jogging minutes count as vigorous activity, which counts roughly double toward the weekly target. The walking minutes count as moderate if you're walking briskly. Start with fewer intervals if needed and build gradually.
Stairs, hills and hiking
Taking stairs and walking hills raises your effort without extra time. A weekend hike can cover a big chunk of your week.
Dancing, cycling, swimming
Anything that gets you breathing harder counts. The best choice is the one you won't skip.
Everyday movement
Gardening, active yard work, walking errands and playing with kids can all make for a more active day. When they raise your breathing and heart rate to a moderate or vigorous level, they count toward your weekly aerobic target. Lighter movement still has value, even when it doesn't count toward the 150 minutes.
Complete 2 to 3 rounds of the five exercises below, aiming for 8 to 12 repetitions of each. Rest as needed between exercises and rounds. For the plank, hold for 20 to 30 seconds instead of counting reps. Do this twice a week, with at least one day between sessions. Choose variations that let you keep good form without pain, and if you're new to strength training, start with one round and build up. No equipment needed.
Squats
Sit your hips back like you're aiming for a chair, then stand. Use a chair to tap if you want a target.
Incline push-ups
Hands on a counter or sturdy table, body in a straight line, lower your chest and press back.
Glute bridges
Lie on your back, knees bent, and lift your hips. Squeeze at the top.
Backpack rows
Hold a loaded backpack or water jug, hinge at the hips, and pull it toward your ribs.
Forearm plank
Hold a straight line on your forearms and toes (or knees) for 20 to 30 seconds.
Start with a 10-minute walk a day. Add 5 minutes each week until you reach 30. Go by how you feel, and build slowly. You don't need medical clearance to start gentle walking. If you have a chronic health condition, a significant mobility limitation or an injury, choose activities that fit your abilities and ask a healthcare professional for guidance when you need it.
The guidelines say to move more and sit less throughout the day, not only during workouts. A simple habit is to stand up and move for a couple of minutes every hour or so: refill your water, walk while you take a call, or stretch between tasks. That's a practical tip, not a research number. The American Heart Association's guidance on light movement is general health advice, not proof that a two-minute break every hour lowers cancer risk.
Myth
Only hard workouts count.
What research says
Moderate activity like brisk walking counts toward the 150 to 300 minutes, and the guidelines say any amount gives some benefit.
U.S. Physical Activity Guidelines; American Cancer Society
Myth
Exercise only matters if you lose weight.
What research says
In the 1.44-million-person analysis, most links between activity and lower cancer risk were similar in people at a normal weight and people who were overweight or obese. Movement is worthwhile whatever your weight.
NCI, 2016
Myth
If you work out, sitting all day doesn't matter.
What research says
The American Cancer Society recommends limiting sedentary time in addition to getting regular exercise. The American Heart Association notes that light movement can help offset some of the health risks of sitting. Regular activity and less sitting both matter.
American Cancer Society; American Heart Association
Choose your 150
Put five 30-minute blocks on your calendar this week. Anchor each to something you already do, like right after dinner or right after dropping the kids off.
Schedule 2 strength days
Pick two non-consecutive days (for example Monday and Thursday) and do the 20-minute home circuit above.
Raise one walk to vigorous
If you're comfortable jogging, turn one walk a week into a run-walk interval session. Only the minutes you spend jogging count as vigorous, and those count roughly double toward the weekly target.
Break up your sitting
Set a recurring phone reminder to stand and move for two minutes every hour of a sitting day.
- National Cancer Institute: Physical activity lowers risk of 13 cancers (press release on Moore et al., JAMA Internal Medicine, May 2016)
- American Cancer Society: Guideline for Diet and Physical Activity for Cancer Prevention
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans, 2nd edition (Executive Summary)
- American Heart Association: Adult physical activity recommendations (page last reviewed Jan 19, 2024)