When it comes to reducing the risk of colorectal cancer, it’s easy to overlook the power of exercise. We often associate fitness with weight loss or improving our energy, but staying active does much more than that. Exercise is a secret weapon for boosting our overall health, including lowering the risk of certain cancers. Research shows that regular physical activity can significantly reduce the chances of developing colorectal cancer by up to 24%. That’s a statistic worth paying attention to!

You don’t need to be a marathon runner or hit the gym for hours to protect your health. Activities like walking, swimming, and even gentle stretching can make a big difference. If you’re ready to learn how to move your way toward better health, keep reading.

How Exercise Reduces Colorectal Cancer Risk

Exercise plays a key role in keeping your body in tip-top shape, and that includes your colon and overall digestive system. Here’s how staying active helps reduce the risk of colorectal cancer:

1. Reduces Risk Factors Like Obesity

Being overweight is a significant risk factor for colorectal cancer, especially carrying extra fat around the waistline. Exercise helps maintain a healthy weight by burning calories and building lean muscle. Even modest weight loss can have a positive impact on your cancer risk.

2. Lowers Chronic Inflammation

Chronic inflammation in the body is linked to many diseases, including cancers. Regular exercise reduces inflammation by promoting healthy blood circulation and reducing the release of harmful chemicals linked to inflammation.

3. Boosts Gut Health

Physical activity encourages better digestion and improves gut motility. This means waste is moved more efficiently through your digestive system, which limits the time harmful toxins spend in contact with the colon wall.

4. Regulates Hormones

Hormones like insulin and insulin-like growth factors can drive abnormal cell growth that leads to cancer. Exercise helps regulate these hormones, keeping them at healthy levels.

The Best Types of Exercise for Reducing Colorectal Cancer Risk

The great news? You’re not stuck doing just one type of activity to lower your cancer risk. A balanced mix of aerobic, strength training, and flexibility exercises can keep your body and mind strong.

1. Aerobic Exercise

Aerobic exercises get your heart pumping, improving circulation and oxygen flow throughout your body. They’re great for burning calories and improving stamina, which indirectly helps lower cancer risk by promoting weight management and good gut health.

Examples of Aerobic Exercises:

  • Walking briskly in your neighborhood or a park
  • Jogging or running
  • Swimming laps
  • Dancing (whether it’s Zumba or just jamming out in your living room)
  • Cycling, either outdoors or on a stationary bike

How Much to Do:

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. If that sounds overwhelming, break it into manageable sessions like 10-20 minutes per day.

2. Strength Training

Strength or resistance training helps build muscle while reducing body fat, both of which contribute to a healthier metabolism. Plus, stronger muscles support better overall movement and lower your risk of injury when exercising.

Strength Training Ideas:

  • Weightlifting with dumbbells or resistance machines at the gym
  • Using resistance bands for exercises like bicep curls or squats
  • Bodyweight exercises like push-ups, planks, or lunges

How Often to Do It:

Include strength training at least two days a week. Start with light weights or bodyweight exercises and gradually build up as you feel stronger.

3. Flexibility and Balance Exercises

Flexibility exercises, like stretching and yoga, don’t directly impact cancer risk, but they improve your overall well-being. A flexible and limber body reduces stress, improves mobility, and complements your aerobic and strength training routine by preventing injuries.

How to Incorporate Flexibility Exercises:

  • Try yoga or Pilates sessions 1-2 times per week.
  • Stretch your body after each workout session to keep muscles relaxed and prevent stiffness.
  • Give tai chi a try for a slower, meditative practice that also boosts balance.

Practical Tips to Fit Exercise Into Daily Life

Staying active sounds great in theory, but how do you incorporate exercise into your routine when life is busy or motivation is low? The trick is to make it doable, enjoyable, and sustainable.

1. Start Small and Build Momentum

If you’re new to exercise, you don’t need to jump in with an intense, hour-long workout. Begin with just 10 minutes of activity, like walking or stretching, and add time gradually.

Example:

Start with a 10-minute walk around your block after dinner. After a week, extend it to 15 minutes, then 20. Small wins like these build confidence!

2. Make It Social

Exercising with a friend, family member, or a group keeps it fun and helps you stay accountable. Sign up for a community fitness class, go for a hike with a buddy, or join a cycling group.

3. Use Everyday Opportunities

Turn regular daily activities into opportunities for movement.

  • Take the stairs instead of the elevator.
  • Park farther away from your destination to sneak in extra steps.
  • Do bodyweight exercises during TV commercial breaks.

4. Find What Brings You Joy

Not a fan of the gym? No problem. The best kind of exercise is the one you look forward to doing. Love gardening? It’s a workout! Enjoy playing with your kids at the park? That counts, too.

5. Create an Exercise Schedule

Plan your activity the way you’d schedule any important meeting. Pick specific days and times to work out, and stick to them as best you can. A set schedule makes it easier to form a lasting habit.

6. Track Your Progress

Keep a journal or use a fitness app to track your workouts. Seeing your progress over time can be incredibly motivating and help you stay on track.