An exercise regimen is clearly linked to lowering the risk of many kinds of cancer.
But does this mean you must devote a lot of time every day to working out?
Research suggests that even a short burst of exercise can help protect against cancer — but it’s a specific approach to exercise, not just any generic “more movement” such as dancing while you sweep the kitchen floor.
Scientists found that as little as 10 minutes of hard physical activity may slow cancer growth.
Yes, it must be intense — and just exactly what qualifies as intense will be coming up shortly.
The study found that brief, vigorous exercise quickly changes the mix of molecules circulating in the bloodstream.
These changes appear to suppress bowel cancer cell growth while also speeding up DNA repair.
How Exercise Changes the Bloodstream
Researchers at Newcastle University discovered that exercise raises levels of small molecules in the blood.
Many of these molecules reduce inflammation, support healthy blood vessels and improve metabolism.
When lab grown bowel cancer cells were exposed to blood containing these exercise driven molecules, over 1,300 genes changed their activity.
These included genes involved in DNA repair, energy production and cancer cell growth.
The study, published in the International Journal of Cancer (2025), shows how physical activity sends molecular signals through the blood that can influence genes controlling tumor growth and genetic stability.
The study adds to growing evidence that an exercise program is an important factor in cancer prevention.
New Possibilities for Cancer Treatment
Dr. Sam Orange, the study’s lead author, says exercise sends powerful signals that directly influence thousands of genes in cancer cells.
These insights could lead to new therapies that mimic the benefits of exercise, improving how cells repair DNA and manage energy.
But to keep things in perspective, as hopeful as this kind of therapy sounds, we should keep in mind that it’s a long ways off before it can actually be developed as a standard treatment for cancer.
Slowing Cancer Growth at the Cellular Level
In the study, exercise increased the activity of genes that support mitochondrial energy metabolism, helping cells use oxygen efficiently.
At the same time, genes linked to rapid cell division were slowed down, making cancer cells potentially less aggressive.
Blood collected after exercise also boosted DNA repair, activating key repair genes like PNKP.
How the Study Was Done
The research involved 30 volunteers 50 to 78, all overweight or obese but otherwise healthy.
Each completed a short, intense cycling test lasting about 10 minutes.
Blood samples were then analyzed, showing increases in 13 proteins, including interleukin-6 (IL-6), which helps repair damaged DNA.
Why Even One Workout Matters
Dr. Orange explains in the paper that even a single 10-minute session sends powerful signals that create a less favorable environment for cancer cells.
Every workout, even short ones, can make a difference in protecting your health.
As for why people who do regular and intense exercise can still get cancer, has yet to be established.
Scientists believe that the development of cancer is a multifactorial process, and that the absence of an exercise regimen is a big strike against any body.
Physical Activity: Make It Intense
You’ll know that a 10-minute exercise bout is “intense” when it’s just plain hard to maintain it for 10 minutes.
You’re breathing HARD the entire time, and you’re counting down to when the 10 minutes are up.
If this describes your exercise stint, then there’s a good chance it’s rigorous, rather than of medium effort.
If it’s difficult to say the alphabet, then it’s intense.
If you’re panting at the end, then it was intense, or at least, pretty close to it.
Don’t Make This Mistake
If you normally perform the same household chores every day or most days of the week, you can’t just say, “This is my 10 minutes of intense exercise for today.”
That’s the easy way out — ascribing that 10 minutes to medium to light activity that you’ve already been doing.
To really make sure you’re getting 10 minutes of burst-like or strenuous activity on most days of the week, you’ll need to add something in that you haven’t been doing.
This will help fight against colon and small bowel cancer in the way that the study explains.
Some examples of 10 minute segments are as follows:
• Trotting nonstop up and down your staircase; if that’s too difficult, then walk up and down as fast as you can.
• Jogging on a treadmill fast enough to keep you huffing and puffing, but able to maintain it for the 10 minutes; do not hold on.
• Charging up an incline on a treadmill; don’t hang on; set the grade and speed so that you can maintain it for 10 minutes while breathing good and hard.
• Hardcore cycling on a stationary bike.
• Rigorous stepping activity; can be done on a stepper or the bottom step or two of your staircase.
• Challenging yoga flows.
If you’re already doing things like this, then you can feel good about knowing that you’re doing something to help protect against cancer.
