The Power of Movement: How Daily Physical Activity Can Lower Your Risk of Cancer
In the ongoing pursuit of a healthier life, one consistent recommendation echoes from doctors, scientists, and public health agencies alike: move more. Exercise is widely known to improve heart health, help with weight management, and boost mental well-being. But what about its role in cancer prevention?
A groundbreaking study by Shreves et al., published in BMJ Sports Medicine in 2025, sheds new light on this crucial connection. Using advanced wearable technology and sophisticated data analysis, the research reveals compelling evidence that daily physical activity—whether light or vigorous—significantly reduces the risk of developing cancer.
Let’s explore what this study found and what it means for your health.
The Study at a Glance
Shreves and colleagues conducted a prospective cohort study using data from 85,394 participants in the UK Biobank, a major health database. Each participant wore a wrist-based accelerometer—a high-tech device that records physical movement—for seven consecutive days. These devices captured details about:
- Total physical activity (overall body movement)
- Sedentary behavior (sitting or lying down)
- Light-intensity physical activity (LIPA)
- Moderate to vigorous physical activity (MVPA)
- Step counts and walking cadence
Participants were followed for an average of nearly six years, and during that time, 2,633 were diagnosed with one or more of 13 cancers previously linked to low physical activity.
Key Findings: Exercise Lowers Cancer Risk
The results of the study are striking and reinforce the importance of daily movement. Here’s what the researchers discovered:
1. Higher Total Physical Activity = Lower Cancer Risk
Participants in the highest quintile of total physical activity had a 26% lower risk of developing cancer compared to those in the lowest quintile. In scientific terms, their hazard ratio (HR) was 0.74 (95% confidence interval [CI]: 0.65–0.84), meaning their cancer risk was significantly reduced after accounting for other factors like age, health status, and lifestyle.
2. Both Light and Vigorous Activity Are Protective
Not everyone has time—or the physical capacity—for intense workouts, and the study’s findings offer encouraging news. Even light-intensity physical activity (LIPA), such as walking around the house or doing chores, was linked to a 6% reduction in cancer risk (HR: 0.94, 95% CI: 0.90–0.98).
Moderate to vigorous physical activity (MVPA), like brisk walking, cycling, or running, provided an even greater protective effect—a 13% lower risk (HR: 0.87, 95% CI: 0.79–0.94).
3. Sitting Isn’t Necessarily the Enemy, But Movement Is Better
Interestingly, sedentary behavior (SB) itself was not directly associated with an increased cancer risk when adjusted for other factors (HR: 1.00, 95% CI: 0.97–1.04). However, replacing sedentary time with any type of physical activity—especially LIPA or MVPA—was beneficial.
In fact, simply substituting one hour of sitting with light or moderate exercise per day was associated with significantly lower cancer risk.
4. Step Counts Matter—And You Don’t Need to Hit 10,000
The study also examined how the number of daily steps impacts cancer risk. Compared to those walking 5,000 steps per day:
- Taking 7,000 steps daily reduced cancer risk by 11% (HR: 0.89, 95% CI: 0.83–0.96)
- Taking 9,000 steps daily reduced risk by 16% (HR: 0.84, 95% CI: 0.76–0.93)
Interestingly, benefits appeared to plateau around 9,000 steps, suggesting that while more steps are generally better, you don’t need to reach an arbitrary 10,000-step goal to see substantial health benefits.
5. Stepping Intensity Doesn’t Matter as Much as the Steps Themselves
Some might assume that faster walking or higher step intensity would provide additional benefits. However, the study found no significant association between peak step intensity and cancer risk once overall step count was accounted for. In other words, it’s how much you move that matters more than how fast you move.
Why Does Physical Activity Help Prevent Cancer?
The biological mechanisms behind these findings are complex but well-supported by existing research. Exercise:
- Reduces chronic inflammation, a known risk factor for cancer
- Improves immune function, helping the body detect and eliminate abnormal cells
- Regulates hormones such as estrogen and insulin, which influence cancer development
- Aids in maintaining a healthy weight, which is strongly associated with lower cancer risk
Additionally, increased physical activity supports digestive health, improves sleep, and reduces oxidative stress—factors that can contribute to cancer if left unchecked.
Takeaway: Move Daily, Live Healthier
This study provides strong evidence that physical activity—whether light or vigorous—is a powerful tool in reducing the risk of developing cancer. And the best part? The benefits are achievable for almost everyone, regardless of age or fitness level.
Here are a few practical ways to incorporate more movement into your day:
- Take short walking breaks during work or study hours
- Use stairs instead of elevators when possible
- Do light housework or gardening daily
- Walk or bike instead of driving short distances
- Try stretching or yoga in the evening instead of scrolling through your phone
Even modest increases in daily activity, like walking an extra 2,000 steps, can have a meaningful impact.
Final Thoughts
Cancer prevention doesn’t begin and end in a lab or with a prescription—it can start with something as simple as putting one foot in front of the other. The research by Shreves et al. confirms what many health professionals have long suspected: movement is medicine.
So, whether you’re dancing in your living room, walking your dog, or gardening in the backyard, know that you’re not just passing the time—you’re investing in your future.
What small change can you make today to move more tomorrow?
El Camino Women’s Medical Group offers the latest Minimally Invasive Solutions for gynecologic problems. Drs. Amy Teng, Erika Balassiano, Pooja Gupta, and Vivian Wan, all members of AAGL (American Association of Gynecologic Laparoscopy), are highly trained and experienced in the field of Minimally Invasive Gynecologic Surgery. Dr. Erika Balassiano has also completed a Minimally Invasive Gynecologic Surgery Fellowship under the supervision of world-renowned Dr. Camran Nezhat. Angel Wong, PA-C, is a physician assistant who sees patients for routine and lower-acuity care.
All of our physicians are El Camino Hospital doctors and operate and deliver at the Mountain View campus.
As part of El Camino Women’s Medical Group’s commitment to comprehensive care for women, we offer in-network mental health services with world-renowned psychiatrist Dr. Rania Awaad and experienced therapist Daniya Ahmed, LMFT. For women seeking to improve their health through a healthier diet, Mariam AlAgha, MS, is an excellent nutritionist with over a decade of success helping women achieve their health goals. Her services are also in network.
Serving Mountain View, Los Altos, Los Altos Hills, Atherton, Palo Alto, Redwood City, Burlingame, Saratoga, Cupertino, Sunnyvale, Los Gatos, Campbell, San Jose, Santa Clara, Silicon Valley, Milpitas, Fremont, South Bay, East Bay, and North Bay.