Why Moving Your Body Could Help Protect It from Cancer

At Massage Matters, we often talk about how movement supports recovery, reduces stress, and keeps us feeling well – but the benefits go far beyond that.

Thanks to the work of Professor Kerry Courneya, a leading expert in exercise oncology, we now understand much more about how regular physical activity may help to prevent cancer and support the body through treatment. He recently shared the latest research on this topic in a fascinating episode of the Found My Fitness podcast, hosted by Dr Rhonda Patrick – and what he revealed was both hopeful and motivating.

Exercise and Cancer Prevention

There’s now strong evidence that regular exercise lowers the risk of several common cancers, including breast, colon, endometrial, stomach, and oesophageal. The relationship is dose-dependent – in other words, the more active you are, the lower your risk tends to be.

General guidelines suggest aiming for 150 to 300 minutes of moderate aerobic activity each week (like brisk walking or swimming), or 75 to 150 minutes of vigorous activity (such as running or HIIT). Strength-based training is also vital – we’ll touch more on that below.

Importantly, the benefits of exercise appear to be independent of body weight – which means that even people with obesity or those who smoke still gain significant protection through regular movement. While quitting smoking is still the single most important lifestyle change for cancer prevention, adding in consistent physical activity can make a real difference.

How Exercise Protects Us

So how does it all work? The effects of exercise on the body are wide-ranging and interconnected. It strengthens the immune system, helping to identify and remove potentially harmful cells. It lowers inflammation, which is known to fuel cancer progression, and helps regulate insulin and growth factors, which – in excess – can promote tumour development.

Exercise also improves blood flow throughout the body, including within tumours. This is important because tumour blood vessels are often disorganised and inefficient, making it harder for treatments and immune cells to get in. Regular movement helps remodel these vessels, improving their structure and function – a process known as vascular normalisation. With better blood flow and oxygenation, tumours become less hostile environments, allowing immune cells like T cells and natural killer (NK) cells to infiltrate more easily and work more effectively. In this way, exercise doesn’t just support the immune system broadly – it actually helps guide the body’s natural defences straight to where they’re needed most.

One of the more remarkable findings discussed in the podcast is that increased blood flow during exercise can create pressure (known as shear stress) that damages or destroys cancer cells circulating in the bloodstream. This may reduce the likelihood of cancer spreading or taking hold elsewhere in the body.

Why Muscle Mass Matters

Professor Courneya also emphasised the importance of maintaining muscle mass – especially during cancer treatment. Losing muscle (a condition known as cancer cachexia) is associated with worse outcomes, including lower survival rates and increased recurrence.

That’s why resistance training is so crucial. Strength exercises just two or three times per week – using bodyweight, resistance bands or weights – can help protect against muscle loss, support energy levels, and improve treatment tolerance.

Benefits Before and After Diagnosis

What’s particularly striking is the growing evidence that regular exercise before a cancer diagnosis can lead to better outcomes. People who are active before diagnosis tend to face less aggressive cancers, are diagnosed later, and are more physically prepared for treatment. This idea – known as “prehabilitation” – is becoming a key area of focus.

During and after treatment, exercise continues to offer benefits. It’s been shown to reduce fatigue, improve sleep, support mental health, and help people feel more in control of their lives. Some studies also suggest it may reduce the fear of recurrence, which is a common and often unspoken challenge for those recovering from cancer.

A Vital Part of Prevention and Care

With all of this in mind, it’s no surprise that many experts now view exercise not just as a helpful habit, but as a core part of cancer prevention and treatment.

If you’re already staying active, keep going – you’re supporting your long-term health in more ways than one. And if you’re thinking about getting started, remember it doesn’t have to be perfect. Even small steps make a difference.

As always, if you’d like any guidance on how to build more movement into your week, or want to chat about what kind of exercise suits your body best, we’re here to help.