How Exercise Helps Protect Against Cancer

We all know that movement is important for our physical and mental health. But did you know that every time you exercise, your muscles release compounds that may directly help to protect against cancer?

That’s the finding from new research in women who had previously been treated for breast cancer. And it adds to the growing evidence that exercise is one of the most powerful lifestyle tools we have for prevention, recovery, and resilience.

What the Study Found

Researchers asked women who had finished breast cancer treatment to complete a single workout—either resistance training (using weights and strength machines) or short bursts of high-intensity exercise (HIIT).

Blood samples taken after these workouts showed something remarkable: levels of natural compounds called myokines increased significantly.

These myokines are like messengers, released from the muscles into the bloodstream. In the lab, when this blood was applied to cancer cells, their growth was slowed by up to 29%.

Both resistance and HIIT sessions worked. HIIT triggered a slightly stronger effect, likely because it was more demanding. But the broader lesson is simple: any type of exercise can spark protective changes in the body.

Why This Matters

We often think of exercise as helping us look or feel fitter. But on a deeper level, every bout of movement changes the internal environment of the body.

• Muscles become an endocrine organ. When we move, they release dozens of helpful compounds that circulate widely, influencing immunity, inflammation, and even how cells grow.

• Blood flow increases. This helps deliver oxygen and nutrients to tissues, while also creating a physical stress that cancer cells don’t tolerate well.

• Immune cells are mobilised. Natural killer cells and other “front-line defenders” are activated during and after exercise, ready to patrol and protect.

It’s a ripple effect—one that begins the moment you move.

How Much Exercise Do You Need?

The exciting part about this study is that even a single workout produced measurable benefits. You don’t need perfection. You don’t need hours a day.

What matters most is regular, consistent movement that challenges your body enough to get your heart rate up and your muscles working.

Here are some accessible ways to start:

• Try bodyweight strength exercises like squats, lunges, or push-ups.

• Go for a brisk walk or short jog.

• Add intervals: one minute of faster movement, followed by one minute slower, repeated a few times.

• Lift weights or use resistance bands a couple of times a week.

A Powerful Perspective

I like to think of it this way: your muscles are like a natural pharmacy. Each time you move, you release protective compounds that support healing, resilience, and long-term health.

No, exercise isn’t a cure for cancer. But it lowers risk, helps the body cope better with treatment, and supports recovery afterwards. For women especially, it’s a cornerstone of healthy ageing.

So the next time you move your body—whether it’s in the gym, a walk in nature, or dancing in your kitchen—remember: every step, lift, or stretch is sending healing ripples throughout your system.

Your body isn’t broken. It’s adaptive. And movement is one of the most powerful ways you can support its natural wisdom.

References:

Study: [American Journal of Physiology – Regulatory, Integrative and Comparative Physiology, 2025]