Most people know exercise is good for the heart. Fewer know it’s also linked with lower risk of many cancers. A major study led by the US National Cancer Institute gave the clearest picture yet.
- 1.44 million
adults in 12 studies in the US and Europe, followed for about 11 years.
- 13 of 26
cancer types were less common in the most active people.
- 10 of 13
links held even after accounting for body weight.
What the study found
Link to this section: What the study found
Researchers compared people with the most leisure-time activity (the top tenth) to those with the least (the bottom tenth). Leisure-time activity meant things people chose to do, like walking, swimming or cycling.
Lower cancer risk in the most active people
Most active tenth vs least active tenth
Esophagus (adenocarcinoma)
−42%
Liver
−27%
Lungmainly in current and former smokers
−26%
Kidney
−23%
Upper stomach (gastric cardia)
−22%
Endometrium (womb)
−21%
Myeloid leukemia
−20%
Myeloma
−17%
Colon
−16%
Head and neck
−15%
Rectum
−13%
Bladder
−13%
Breast
−10%
The two surprises
Link to this section: The two surprises
Being very active was linked with a 27% higher risk of melanoma, the most serious skin cancer, most likely because active people spend more time outdoors in the sun. There was also a small 5% higher risk of prostate cancer, which may reflect more screening in active men. The lesson: exercise outdoors, but wear sunscreen and a hat.
Why exercise might lower cancer risk
Link to this section: Why exercise might lower cancer risk
Scientists think several things may be involved: lower levels of certain hormones and insulin, less inflammation, faster movement of food through the gut, and a healthier body weight. Ten of the 13 links held even after accounting for weight, so exercise seems to help in ways beyond weight alone.
What to do
Link to this section: What to do
- Aim for the standard guideline: about 150 minutes a week of moderate activity such as brisk walking.
- More is linked with more benefit, but any amount beats none.
- Protect your skin outdoors, and keep up with recommended cancer screening.
Try it yourself. Read: How many steps a day do you really need?
This article is for general education and is not medical advice for any individual.
References
- Moore SC, et al. Association of leisure-time physical activity with risk of 26 types of cancer in 1.44 million adults. JAMA Intern Med. 2016;176(6):816–825.
Cite or share this article
Bernard Aoun, MD. Exercise and cancer: 13 cancers linked to lower risk. Tortoise Time. Updated September 2026. https://www.tortoisetime.com/learn/exercise-and-cancer-risk
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Keep the testing method, population and limitations with any quoted finding. A page update is not evidence of an independent medical review.