Exercise. We know it’s good for us. But knowing and doing are two different things. Less than half of North Americans get the recommended amount of physical activity. As I continue my Breast Cancer Awareness Month series, today I’m exploring the link between exercise and cancer.

Exercise reduces the risk of many cancers. It can also improve recovery by helping cancer patients tolerate treatments. And, it can significantly lower the risk of cancer recurrence. Let’s take a closer look.

This post was originally published in October 2020 and updated in August 2023.

The health benefits of exercise

Earlier this year, I attended a talk by Dr. Greg Wells, author of The Ripple Effect. In his talk, Dr. Wells listed the health benefits of exercise. It’s a long list.

• reduce cancer risk
• prevent and treat cardiovascular disease
• reverse type 2 diabetes
• reduce cold & flu infections by 75%
• prevent osteoporosis
• alleviate depression and anxiety
• delay or prevent the onset of Alzheimer’s
• improve memory and concentration
• make you happier

Something Dr. Wells said in his talk really stood out to me. If someone announced a new drug that could deliver all these benefits, we’d think it was a miracle! People would be clamouring to get their hands on this wonder drug. Yet, we have access to something so simple that can deliver these benefits and more than three-quarters of us don’t do it. It kind of boggles the mind.

How much exercise is enough?

The guidelines for physical activity published by the governments of both Canada and the United States are very similar. Both countries recommend the following minimum guidelines for adults.

• 150 minutes of moderate activity each week. Going for a brisk walk counts as moderate activity.
• Some form of muscle strengthening activity that works all the major muscle groups twice a week. This would include things like yoga, weight training and other strength training activities.

150 minutes? That’s just 22 minutes a day! And, you don’t even have to do it all at once to realize the benefits. You can split it up into ten-minute increments.

Yet, according to Statscan and the US Center for Disease Control, only about half of Canadians and Americans get the recommended amount of exercise.

You don’t have to be an athlete

I wonder why people are so inactive. Maybe they think you need to be an athlete to get exercise. I am living proof that’s not the case.

I am definitely not an athlete. In fact, I am a total klutz! I dreaded gym class in school and I’ve yet to find a sport that I’m any good at. Despite all that, I have kept up with a regular exercise routine throughout my adult life. Trust me—if I can do it, anyone can.

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Exercise and cancer

As I mentioned earlier, exercise can prevent many cancers. It can help cancer patients tolerate treatments, and significantly reduce the risk of recurrence. Here’s the proof.

Preventing cancer through exercise

According to the National Cancer Institute, there is strong evidence that regular exercise reduces the risk of seven types of cancer: bladder, colon, breast, endometrial, esophageal, stomach and kidney. In addition, there is some evidence that exercise could reduce the risk of lung cancer. For several other cancers, there is more limited evidence of a connection between exercise and cancer.

Some of the main reasons exercise reduces the risk of cancer. 

• Helping you maintain a healthy weight.
• Regulating hormone levels.
• Speeding digestion, which may reduce the time that harmful substances are in the colon.

If you’re not convinced yet to get off the couch and get moving, there’s more!

Improve recovery

If you’re unfortunate enough to be diagnosed with cancer, exercise can make a big difference in your overall well-being during treatment.

Gone are the days when the advice to cancer patients was to rest. Rest is important but there is now recognition that exercise can alleviate pain and reduce the nausea and fatigue that accompany cancer treatments. The Mayo Clinic reports exercise can also have psychological benefits by reducing depression and giving patients back a feeling of control over what’s happening with their bodies.  

When I was going through cancer treatments, I participated in Well-Fit, a fitness program for cancer patients that’s part of a research study at the University of Waterloo. It was a fantastic experience and it really helped me get through my treatments. In fact, I often joke about the irony of being in the best shape of my life during cancer treatment thanks to the Well-Fit program.

Reducing the risk of recurrence

Finally, exercise can help with one of the biggest fears for cancer patients—the risk of the cancer returning. After my diagnosis with Triple Negative Breast Cancer (TNBC), I was devastated to learn that this type of breast cancer is considered high risk for recurrence. Since there are no follow up therapies to reduce that risk for patients with TNBC, the only thing I could do was focus on lifestyle factors like exercise and healthier eating.

Thankfully, a new study released in 2020 shows regular exercise leads to a significant reduction in breast cancer recurrence for high risk women like me. Women who exercised regularly before and after diagnosis saw a 55% lower risk of recurrence. Those who started exercising after diagnosis saw a 46% lower risk of recurrence – proof that it’s never too late to start!

Other studies show exercise also reduces the risk of recurrence of other types of cancer, including colon and prostate cancer.

So, while there are no guarantees, there is compelling evidence supporting the health benefits of exercise. But, to realize the benefits, you have to do the work!

Making time to exercise

The number one reason people give for not exercising is time. I get it. We live busy lives and it’s tough to find 22 minutes in your day.  

Consider the time spent exercising as an investment in your future health. Here are some ideas on how you can make it happen.  

• Set the alarm 15 minutes earlier to fit in some daily exercise. It’s a great way to get an energy boost at the start of your day.
• Get off the bus a couple of stops earlier and walk the rest of the way.
• Get away from your desk and go for a walk on your lunch break. Invite some co-workers to join you.
• Walk or bike instead of driving.
• Schedule a meeting with yourself to squeeze in some physical activity.
• Find a friend to work out with. A workout buddy can help hold you accountable and keep you motivated when you don’t feel like getting off the couch.
• Make it a family affair. Find fun family activities the whole family can enjoy. Getting outside in the fresh air is good for our mental health too!

In addition to the health benefits we’ve already identified, exercise will give you an energy boost and improve your creativity.

If you’re still not convinced, consider this quote.

Those who don’t make time for exercise will eventually have to make time for illness.

Edward Stanley

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Make a plan to make exercise part of your routine. Your future self will thank you.

How do you fit exercise into your schedule? Tell us about it below.