This month, I was struck by an eye-opening conversation with one of my long-time class members, Steve Hentzen. Steve is the chairman and co-founder of the Prostate Network, and he’s also a cancer survivor. After attending a recent conference, Steve shared with me just how crucial exercise is—not only for mental health, cardiovascular health, and weight management, but for cancer prevention.

Steve emphasized the importance of focusing on this lesser-known benefit of exercise as a fitness professional. We always hear about how movement can boost heart health and mood, but the connection between exercise and reducing cancer risk is something that deserves just as much attention. As someone who plays an important role in our community by organizing events and hosting meetings for cancer victims and survivors, Steve’s passion for spreading this knowledge is inspiring. He attends my classes regularly, and it’s clear that his true motivation for showing up goes beyond physical fitness—he’s focused on staying healthy and resilient in his fight against cancer.

After our conversation, I couldn’t stop thinking about how impactful this message is. I’m incredibly grateful for Steve’s willingness to share his story and knowledge with me, and it’s motivated me to dive deeper into how exercise helps prevent cancer.

_{Consider too checking out Steve's website and reading all of the great resources he has linked with more information supporting fitness and exercise for cancer prevention. https://www.prostatenetwork.org/fitness}

Types of Exercise for Cancer Prevention

You don’t need to be a marathon runner to reap the cancer-preventing benefits of exercise. In fact, a balanced routine that incorporates different forms of movement can maximize your protection. Here are the types of exercise you should include in your fitness plan:

1. Aerobic Exercise: Moderate-intensity activities like walking, jogging, swimming, or cycling are particularly beneficial. Research shows that adults who engage in regular aerobic exercise have a 20-30% lower risk of cancers like colon and breast cancer. Aim for 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week to reduce your cancer risk.
2. Strength Training: Resistance training—whether through lifting weights or using your bodyweight—plays a key role in maintaining muscle mass and metabolic health, both of which are essential for cancer prevention. Resistance exercises also help lower levels of insulin and glucose in the bloodstream, reducing the chance of tumor growth. The Journal of Clinical Oncology recommends strength training at least two times per week.
3. Flexibility and Balance Exercises: While not directly linked to cancer prevention, activities like yoga and Pilates promote relaxation, reduce stress, and improve overall well-being. Stress is a known contributor to inflammation and hormone imbalances, so incorporating mind-body exercises can indirectly support your cancer prevention efforts.

The Science Behind Exercise and Cancer Prevention

According to the American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention, getting regular physical activity is associated with a lower risk for several types of cancer, including breast, prostate, colon, endometrial, and possibly pancreatic cancer. Research has shown that adopting a healthy lifestyle that includes exercise could prevent up to 30-40% of cancer cases. But why is that?

1. Regulating Hormones: Some cancers, like breast and ovarian cancers, are fueled by hormones like estrogen. Regular exercise helps lower the levels of estrogen, testosterone, and insulin—hormones that, when elevated, can promote the growth of certain cancers. Studies show that physically active women have a 12-21% lower risk of breast cancer compared to inactive women.
2. Maintaining a Healthy Weight: Being overweight or obese is linked to several cancers, including breast, colon, and endometrial cancers. Exercise is a key factor in weight management, as it increases metabolism and builds muscle, which burns more calories even at rest. Research from the American Cancer Society found that obesity is a contributing factor in 13 different types of cancer, making exercise a critical tool in cancer prevention.
3. Reducing Inflammation: Chronic inflammation has been identified as a key player in the development of cancer. Long-term inflammation can damage DNA, leading to the growth of abnormal cells. Regular physical activity reduces markers of inflammation, such as C-reactive protein, in the bloodstream, promoting a healthier internal environment. In fact, a 2017 study in Cancer Epidemiology, Biomarkers & Prevention found that exercise reduced systemic inflammation by 25%.
4. Boosting Immune Function: Our immune system is essential in identifying and eliminating potentially cancerous cells. Exercise improves circulation, which allows immune cells to move more freely throughout the body. This includes natural killer cells, which are particularly effective at targeting abnormal cells that may become cancerous. Research published in Nature Reviews Immunology suggests that regular moderate exercise enhances immune surveillance, helping to prevent tumor formation.
5. Improving Gut Health: Physical activity has been linked to a healthier gut microbiome, which plays a role in cancer prevention. Exercise helps diversify the types of bacteria in the gut, which can improve digestion and lower the risk of colorectal cancer. According to a study published in Gut, individuals who engage in regular exercise had significantly better gut health and lower levels of cancer-promoting compounds.

Next Time You Think About Skipping a Workout...

If you take away anything from this blog---THIS is it. 

Think of every workout as an investment in your future—a way to reduce your cancer risk and stay strong for years to come.

We’ve all had those moments when it’s tempting to skip a workout. Life gets busy, and sometimes motivation runs low. But what if, instead of looking at exercise as a chore, we reframed it as an essential form of self-care—just like applying sunscreen before spending a day outside or getting routine vaccinations?

Next time you’re debating whether to hit the gym or stay on the couch, consider the bigger picture. Moving your body isn’t just about losing weight or looking a certain way. It’s about taking charge of your long-term health. Exercise is like preventive medicine for your body—it can protect you from cancer, just as much as early screenings or a healthy diet can.Be grateful for the ability to move, and use that movement to support your health from the inside out.